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Yusaf Mix Calories
Traditional dried fruit and grain mix
In season: Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Yusaf Mix (90 g) has 288 calories. That works out to 320 calories per 100 g. It contains 61.2 g of carbs, 5.4 g of protein, 2.7 g of fat and 7.2 g of fiber. Its 0.5 mg of Manganese covers 23% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Yusaf Mix Nutrition Facts
Selected: 1 cup (medium) · 90 g
288
KCAL / 90G
Carbs
61.2g
· 22% DV
Protein
5.4g
· 11% DV
Fat
2.7g
· 3% DV
Fiber
7.2g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 7% · Fat 9%
Yusaf Mix nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 288 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 61.2 g | 22% |
| Fiber | 7.2 g | 26% |
| Protein | 5.4 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Yusaf Mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 288 kcal |
| 1 piece (small) | 30 g | 96 kcal |
| 3 tablespoon (chopped) | 30 g | 96 kcal |
| ½ cup (small) | 45 g | 144 kcal |
| 1 serving (medium) | 60 g | 192 kcal |
| 100 g | 100 g | 320 kcal |
| 1 pack (whole) | 100 g | 320 kcal |
| 2 cup (large) | 180 g | 576 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Yusaf Mix
What is Yusaf Mix?
Yusaf Mix is a traditional blend of grains and dried fruit. Recipes can vary, so the types and proportions of grains and fruit are not necessarily the same in every version.
How do you cook Yusaf Mix?
Cook Yusaf Mix gently in water until the grains soften. Stir occasionally and add a little more water if the mixture gets too thick before the grains are tender.
What ingredients are in Yusaf Mix?
Yusaf Mix contains grains and dried fruit, but the specific ingredients can vary by recipe. If making it at home, you can choose the grain and dried fruit combination you prefer.
Can you eat Yusaf Mix for breakfast?
Yes, Yusaf Mix works as a breakfast dish. Serve it warm after cooking or chill it for a cold bowl; adding milk or yogurt is an easy way to make the serving more substantial.
Should you soak Yusaf Mix before cooking it?
No, soaking Yusaf Mix is not essential. Soaking can help the grains cook faster, but a blend with different grain sizes may still soften unevenly, so check the texture as it cooks.
Can Yusaf Mix be made into porridge?
Yes, Yusaf Mix can be cooked into a porridge-like dish. Simmer it with extra water or milk and stir as it softens; add liquid gradually until it reaches the consistency you like.
Does Yusaf Mix need extra sweetener?
No, Yusaf Mix does not necessarily need extra sweetener because its dried fruit contributes sweetness. Taste it after cooking, then add a sweetener at the table if you want it sweeter.
What can you serve with Yusaf Mix?
Yusaf Mix can be served with yogurt, milk, or nuts for extra texture. For a warm bowl, add these just before eating so the nuts stay crisp and the dairy does not overheat.
How should you store Yusaf Mix?
Store dry Yusaf Mix in a sealed container away from moisture and direct sunlight. Refrigerate cooked portions in a covered container and reheat them thoroughly before serving.
Is Yusaf Mix a healthy breakfast?
Yusaf Mix can be part of a nourishing breakfast because it combines grains with dried fruit. Pair it with a protein-rich food, such as yogurt or eggs, to make the meal more balanced.
Yusaf Mix Vitamins & Minerals
Vitamins
B1
0.16mg · 13% DV
B6
0.18mg · 11% DV
B5
0.45mg · 9% DV
B3
1.35mg · 8% DV
Minerals
Manganese
0.54mg · 23% DV
Copper
0.16mg · 18% DV
Phosphorus
99mg · 14% DV
Potassium ⭐
369mg · 11% DV
Sodium
7.2mg · 0% DV
Yusaf Mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yusaf Mix
To burn the 288 calories in 1 cup (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Yusaf Mix?
Yusaf Mix brings grains together with dried fruit in a traditional-style blend. The exact ingredients can vary, but the grains give it substance while the fruit adds sweetness and a chewy contrast.
It works as a quick breakfast with milk or yoghurt, or as a snack eaten by the handful; you can also sprinkle it over porridge. For English-speaking readers, it is an easy alternative to a heavily sweetened cereal, though it is still mainly a source of carbohydrates. Pair it with plain yoghurt or nuts for a more filling bowl, and choose your portion according to appetite.
How Nutritious Is Yusaf Mix?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Yusaf Mix Processed?
NOVA 2
Minimally 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.
Does Yusaf Mix Contain Allergens?
Contains these allergens:
Which Diets Is Yusaf Mix Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Yusaf Mix Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.63g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 7.7:1
Above the ideal 4:1 (7.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.