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343 calories

Per Serving
Where do the calories come from?
58% from Protein (54g)
3% from Fat (1.3g)
38% from Carbs (36g)
Quick Stats
  • Calories 343 17% DV
  • Protein 54g 108% DV
  • Fat 1.3g 2% DV
  • Carbs 36g 12% DV
  • Fiber 18g 66% DV
  • Sugar 17g 34% DV
  • Sodium 21mg 1% DV
  • Calcium 253mg 19% DV
Nutrition Facts
Serving Size
Whole Recipe (105g)
Calories343
% Daily Value *
Total Fat 1.3g2%
Saturated Fat 0.1g1%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 21mg1%
Total Carbohydrate 35.6g12%
Dietary Fiber 18.4g66%
Total Sugars 17.2g34%
Includes 0g Added Sugars0%
Protein 54g108%
Vitamin C 0mg0%
Vitamin D 0μg0%
Iron 9.7mg54%
Calcium 253.1mg19%
Potassium 2503.2mg53%
Phosphorus 707.7mg57%
*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 is set to equal 0. Totals may be higher than shown.
What is this food made of?
8%Water
1%Fat
36%Carbs
55%Protein
Macronutrients
Macronutrients %DV
~ = missing data
Weight105g
Calories 343 17%
Fat 1.3g 2%
Protein 54g 108%
Carbohydrate 35.6g 12%
Sugars 17.2g 34%
Fiber 18.4g 66%
Cholesterol 0mg 0%
Saturated Fats 0.1g 1%
Net-Carbs 17.2g
Trans Fatty Acids 0g
Minerals
Minerals %DV
~ = missing data
Weight105g
Calcium 253.1mg 19%
Iron, Fe 9.7mg 54%
Potassium, K 2503.2mg 53%
Magnesium 304.5mg 73%
Phosphorus, P 707.7mg 57%
Sodium 21mg 1%
Zinc, Zn 2.6mg 23%
Copper, Cu 4.3mg 474%
Manganese 3.2mg 138%
Selenium, Se 1.8μg 3%
Fluoride, F 0μg 0%
Molybdenum 0μg
Iodine, I 0μg
Chlorine 0mg
Chromium 0μg
Vitamins
Vitamins %DV
~ = missing data
Weight105g
Vitamin A, RAE 2.1μg 0%
Vitamin C 0mg 0%
Thiamin (B1) 0.7mg 61%
Riboflavin (B2) 0.3mg 20%
Niacin (B3) 2.7mg 17%
Vitamin B5 (PA) 2.1mg 42%
Vitamin B6 0.6mg 35%
Biotin 0μg
Folate (B9) 320.3μg 80%
Folic acid 0μg 0%
Food Folate 320.3μg 80%
Folate DFE 320.3μg 80%
Choline 11.9mg 2%
Vitamin B12 0μg 0%
Retinol 0μg
Carotene, beta 25.2μg 0%
Carotene, alpha 0μg 0%
Cryptoxanthin, beta 0μg 0%
Vitamin A, IU 42IU 1%
Lycopene 0μg
Lut + Zeaxanthin 0μg
Vitamin E 0.1mg 1%
Vitamin D 0μg 0%
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin D (IU) 0IU 0%
Vitamin K 4.3μg 4%
Vitamin K1 0μg
Menaquinone-4 0μg
Other
Other
~ = missing data
Weight105g
Water 7.6g
Ash 6g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score -11.45
Carbs & Sugars
Carbs & Sugars
~ = missing data
Weight105g
Soluble Fiber 0g
Insoluble Fiber 0g
Added Sugar 0g 0%
Sucrose 0g
Glucose (Dextrose) 0g
Fructose 0g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Carbohydrate, other 0g
Total sugar alcohols 0g
Fats
Fats %AI
~ = missing data
Weight105g
Monounsaturated Fats 218mg
Polyunsaturated Fats 560mg
Omega 3s 66mg 4%
Omega 6s 494mg 3%
Omega 3 to Omega 6 Ratio 0.13
Omega 6 to Omega 3 Ratio 7.46
18:3 n-3 c,c,c (ALA) 0mg
20:5 n-3 (EPA) 0mg
22:5 n-3 (DPA) 0mg
22:6 n-3 (DHA) 0mg
Trans-Polyenoic Fats 0mg
Stigmasterol 0mg
Campesterol 0mg
Beta-sitosterol 0mg
Phytosterols 0mg
4:0 0mg
6:0 0mg
8:0 0mg
10:0 0mg
12:0 0mg
13:0 0mg
14:0 3mg
15:0 0mg
16:0 105mg
17:0 0mg
18:0 36mg
20:0 0mg
22:0 0mg
24:0 0mg
14:1 0mg
15:1 0mg
16:1 undifferentiated 3mg
16:1 c 0mg
17:1 0mg
18:1 undifferentiated 216mg
18:1 c 0mg
18:1-11 t (18:1t n-7) 0mg
20:1 0mg
22:1 undifferentiated 0mg
22:1 c 0mg
24:1 c 0mg
18:2 undiff 494mg
18:2 n-6 c,c 0mg
18:2 CLAs 0mg
18:2 i 0mg
18:3 undiff 66mg
18:3 n-6 c,c,c 0mg
18:3i 0mg
18:4 0mg
20:2 n-6 c,c 0mg
20:3 undifferentiated 0mg
20:3 n-3 0mg
20:3 n-6 0mg
20:4 undifferentiated 0mg
20:4 n-6 0mg
21:5 0mg
22:4 0mg
Trans-Monoenoic Fats 0mg
16:1 t 0mg
18:1 t 0mg
22:1 t 0mg
18:2 t not further defined 0mg
18:2 t,t 0mg
Amino Acids
Amino Acids %RDI
~ = missing data
Weight105g
Betaine 0mg
Tryptophan 717mg 256%
Threonine 2144mg 204%
Isoleucine 2395mg 171%
Leucine 4019mg 147%
Lysine 3285mg 156%
Methionine 666mg 91%
Cystine 795mg 277%
Phenylalanine 2576mg 294%
Tyrosine 1867mg 213%
Valine 2463mg 135%
Arginine 3829mg
Histidine 1331mg 190%
Alanine 2326mg
Aspartic acid 6207mg
Glutamic acid 9561mg
Glycine 2283mg
Proline 2888mg
Serine 2861mg
Hydroxyproline 0mg
Data Source:
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