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Source of fiber and healthy fats
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
418
KCAL / 100G
Carbs
48.2g
· 45%
Protein
5.1g
· 5%
Fat
24.1g
· 50%
Fiber
11.3g
Vitamins
B2
0.09mg · 7% DV
Vitamin C
6.2mg · 7% DV
B1
0.07mg · 6% DV
B5
0.28mg · 6% DV
Minerals
Copper
1mg · 111% DV
Manganese
1mg · 43% DV
Magnesium
116mg · 28% DV
Iron
4mg · 22% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
19.8g
MONOUNSATURATED
1.45g
POLYUNSATURATED
0.58g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.