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Kashi Golean
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Kashi Golean

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Nutrition Facts
Serving Size
1 cup (1 nlea serving) (52g)
Calories162
% Daily Value *
Total Fat 1.1g1%
Saturated Fat 0.21g1%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 92mg4%
Total Carbohydrate 34.9g13%
Dietary Fiber 10.5g37%
Total Sugars 8.6g17%
Includes --g Added Sugars--%
Protein 12.9g26%
Vitamin C 0mg0%
Vitamin D 0mcg0%
Iron 3.2mg18%
Calcium 61.9mg5%
Potassium 439.4mg9%
Phosphorus 156.5mg13%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
-- = missing data
Settings
  • Blood Sugar Index 15 Good
  • This food is low in carbohydrates and sugar relative to the fiber, protein, and fat. It is a good choice for maintaining healthy blood sugar levels.
Weight Loss
Muscle Gain
Nutrient Density
  • PRAL score 0.68
  • Inflammation Score -40
  • Amino Acid Score --%
  • Potassium/Sodium 4.78
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 162 calories in Kashi Golean coming from 26% protein, 69% carbs, 5% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient components for Kashi Golean. This food consists of 3.1% water, 25.6% protein, 69.1% carbs, 2.3% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight52g
Calories (kcal) 162 8%
Fat 1.1g 1%
Protein 12.9g 26%
Carbohydrate 34.9g 13%
Sugars 8.6g 17%
Fiber 10.5g 37%
Cholesterol 0mg 0%
Saturated Fats 0.21g 1%
Net-Carbs 24.5g
Trans Fatty Acids 0g
Minerals
-- = missing data %DV
Weight52g
Calcium 61.9mg 5%
Iron, Fe 3.2mg 18%
Potassium, K 439.4mg 9%
Magnesium 52.5mg 13%
Phosphorus, P 156.5mg 13%
Sodium 92mg 4%
Zinc, Zn 0.88mg 8%
Copper, Cu 0.75mg 84%
Manganese 1.4mg 63%
Selenium, Se 8.9mcg 16%
Fluoride, F --mcg --%
Molybdenum --mcg
Iodine, I --mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight52g
Vitamin A, RAE 2.6mcg 0%
Vitamin C 0mg 0%
Thiamin (B1) 0.12mg 10%
Riboflavin (B2) 0.05mg 4%
Niacin (B3) 0.88mg 6%
Vitamin B5 (PA) --mg --%
Vitamin B6 0.07mg 4%
Biotin --mcg
Folate (B9) 55.6mcg 14%
Folic acid 0mcg 0%
Food Folate 55.6mcg 14%
Folate DFE 55.6mcg 14%
Choline 18.3mg 3%
Vitamin B12 0mcg 0%
Retinol 0mcg
Carotene, beta 26.5mcg 0%
Carotene, alpha 13mcg 0%
Cryptoxanthin, beta 0mcg 0%
Vitamin A, IU 55.1IU
Lycopene 0mcg
Lut + Zeaxanthin 203.8mcg
Vitamin E 0.2mg 1%
Vitamin D 0mcg 0%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) 0IU 0%
Vitamin K 0.83mcg 1%
Vitamin K1 --mcg
Menaquinone-4 (K2) --mcg
Other
-- = missing data
Weight52g
Water 1.6g
Ash 1g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score 0.68
Carbs & Sugars
-- = missing data %DV
Weight52g
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose --g
Glucose (Dextrose) --g
Fructose --g
Lactose --g
Maltose --g
Galactose --g
Starch --g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight52g
Total Monounsaturated 0.156g
Total Polyunsaturated 0.359g
Omega 3s 24.96g 1560%
Omega 6s 0.328g 2%
Omega 3 to Omega 6 Ratio 76.19
Omega 6 to Omega 3 Ratio 0.01
Omega 3 Fats
alpha-Linolenic Acid (ALA) --g --%
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Docosahexaenoic Acid (DHA) 0g
n-3-Eicosatrienoic Acid (20:3) --g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) --g
gamma-Linolenic Acid (GLA) --g
cis-cis-n6-Eicosadienoic Acid --g
Dihomo-gamma-linolenic acid (DGLA) --g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0g
Caproic (6:0) 0g
Caprylic Acid (8:0) 0.001g
Capric Acid (10:0) 0g
Lauric Acid (12:0) 0.52g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 2.08g
Pentadecanoic Acid (15:0) --g
Palmitic Acid (16:0) 0.168g
Margaric Acid (17:0) --g
Stearic Acid (18:0) 0.027g
Arachidic Acid (20:0) 0.52g
Behenic Acid (22:0) --g
Lignoceric Acid (24:0) --g
Monounsaturated Fats
Myristoleic Acid (14:1) --g
Pentadecenoic Acid (15:1) --g
Palmitoleic Acid (16:1) 2.08g
cis-Palmitoleic Acid (16:1 cis) --g
Heptadecenoic Acid (17:1) --g
Oleic Acid (18:1) 0.148g
cis-Oleic Acid (18:1 cis) --g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0g
Docosenoic Acid (22:1) 0g
cis-Docosenoic Acid (22:1 cis) --g
cis-Tetracosenoic Acid (24:1 cis) --g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 0.328g
Conjugated Linoleic Acid (CLAs) --g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 24.96g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0g
Eicosatrienoic Acid (20:3) --g
Eicosatetraenoic Acid 20:4 0g
Heneicosapentaenoic Acid 21:5 --g
22:4 --g
Trans Fats
Trans-Polyenoic Fats --g
Trans-Monoenoic Fats --g
trans-Palmitoleic Acid (16:1 trans) --g
trans-Oleic Acid (18:1 trans) --g
trans-Docosenoic Acid (22:1 trans) --g
trans-Octadecadienoic Acid (18:2 trans) --g
trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
Phytosterols (Plant Sterols)
Total Phytosterols --g
Stigmasterol --g
Campesterol --g
Beta-sitosterol --g
Amino Acids
-- = missing data %RDI
Weight52g
Essential Amino Acids
Histidine --mg --%
Isoleucine --mg --%
Leucine --mg --%
Lysine --mg --%
Methionine --mg --%
Phenylalanine --mg --%
Threonine --mg --%
Tryptophan --mg --%
Valine --mg --%
Conditionally Essential Amino Acids
Arginine --mg
Cystine --mg --%
Glycine --mg
Proline --mg
Tyrosine --mg --%
Non-Essential Amino Acids
Alanine --mg
Aspartic acid --mg
Betaine --mg
Glutamic acid --mg
Hydroxyproline --mg
Serine --mg
Data Source
Kashi Golean
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.