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Source of protein and fiber
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
405
KCAL / 100G
Carbs
38g
· 38%
Protein
20g
· 20%
Fat
19g
· 42%
Fiber
13g
Vitamins
B12
0.65µg · 27% DV
B2
0.32mg · 25% DV
Vitamin E
3.1mg · 21% DV
Biotin
5.2µg · 17% DV
Minerals
Copper
1mg · 111% DV
Phosphorus
310mg · 44% DV
Manganese
1mg · 43% DV
Magnesium
135mg · 32% 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
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
4.5g
MONOUNSATURATED
10.2g
POLYUNSATURATED
3.3g
Omega 6:3 ratio 62:1
Above the ideal 4:1 (62:1).
Per 100 g, it provides 405 calories and 20 g of protein. It also contains 38 g of carbohydrates, 19 g of fat, and 13 g of fiber.
It has a glycemic index of 35, which falls within the low-GI range. It contains dairy and tree nuts.
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Nutrition data compiled from USDA FoodData Central and scientific sources.