Average serving
33.12g
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Nutrients (per 100g)
| Nutrient | Value | % DV | |||
|---|---|---|---|---|---|
| Energy | |||||
| Energy (kcal) | 379 kcal | ||||
| Minerals | |||||
| Calcium, Ca | 52 mg | 5% | |||
| Iron, Fe | 4.25 mg | 24% | |||
| Potassium, K | 362 mg | 10% | |||
| Sodium, Na | 6 mg | 0% | |||
| Zinc, Zn | 3.64 mg | 24% | |||
| Magnesium, Mg | 138 mg | 35% | |||
| Phosphorus, P | 410 mg | 41% | |||
| Copper, Cu | 0.391 mg | 20% | |||
| Selenium, Se | 28.9 ug | 41% | |||
| Fibers | |||||
| Fiber, total dietary | 10.1 g | 40% | |||
| Protein | |||||
| Protein | 13.15 g | 26% | |||
| Carbohydrates | |||||
| Carbohydrate, by difference | 67.7 g | 23% | |||
| Sugars, total including NLEA | 0.99 g | ||||
| Fats | |||||
| Total lipid (fat) | 6.52 g | 10% | |||
| Saturated fats | |||||
| Fatty acids, total saturated | 1.11 g | 6% | |||
| 12:0 | 0.02 g | ||||
| 14:0 | 0.01 g | ||||
| 16:0 | 0.94 g | ||||
| 18:0 | 0.06 g | ||||
| Monounsaturated fats | |||||
| Fatty acids, total monounsaturated | 1.98 g | ||||
| 18:1 | 1.97 g | ||||
| 16:1 | 0.01 g | ||||
| Polyunsaturated fats | |||||
| Omega 3 (total) | 0.1 g | 7% | |||
| Fatty acids, total polyunsaturated | 2.3 g | ||||
| 18:2 | 2.2 g | ||||
| 18:3 | 0.1 g | ||||
| Vitamins | |||||
| Vitamin E (alpha-tocopherol) | 0.42 mg | 1% | |||
| Vitamin B-6 | 0.1 mg | 5% | |||
| Folate, total | 32 ug | 8% | |||
| Vitamin K (phylloquinone) | 2 ug | 3% | |||
| Lutein + zeaxanthin | 180 ug | ||||
| Thiamin | 0.46 mg | 31% | |||
| Riboflavin | 0.155 mg | 9% | |||
| Niacin | 1.125 mg | 6% | |||
| Choline, total | 40.4 mg | 7% | |||
| Folate, food | 32 ug | 8% | |||
| Folate, DFE | 32 ug | 8% | |||
| General | |||||
| Water | 10.84 g | 1% | |||
Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov