Eating right is not about eating less.
NutriVals is a free database of Nutrition Facts.


Average Nutrition Facts (100g)

Energy 94.5 kcal
395 kJ
Water 78.15 g
78 ml
Protein 18.3 g 37%
Carbohydrate 1.22 g 0%
Fat 1.23 g 2%
Saturated 2 0.2 g (of recommended max) 1%
Monounsatured 0.22 g 1%
Polyunsatured 0.44 g 2%
Cholesterol 1 92 mg (of recommended max) 37%

1 A maximum of 250mg of cholesterol per day is recommended

2 A maximum of 20g of saturated fat per day is recommended


Calcium (Ca) 38 mg 3%
Iron (Fe) 1 mg 6%
Magnesium (Mg) 33.5 mg 8%
Phosphorus (P) 247 mg 20%
Potassium (K) 241 mg 5%
Sodium (Na) 117.5 mg 5%
Zinc (Zn) 3.49 mg 32%
Copper (Cu) 0.4 mg 44%
Manganese (Mn) 0.12 mg 5%
Selenium (Se) 0.04 mg 73%


Thiamin (B1) 0.04 mg 3%
Riboflavin (B2) 0.04 mg 3%
Niacin (B3) 3.22 mg 20%
Pantothenic acid (B5) 0.45 mg 9%
Pyridoxine (B6) 0.13 mg 8%
Folate (B9) 0.02 mg 5%
Ascorbic acid (C) 1.6 mg 2%
Vitamin A 0.01 mg 1%
Vitamin E 1.42 mg 9%

Amino acids

Arginine 1.8 g
Histidine 0.42 g 60%
Lysine 1.79 g 85%
Aspartic acid 2.13 g
Glutamic acid 3.51 g
Serine 0.81 g
Threonine 0.83 g 79%
Cysteine 0.23 g
Glycine 1.24 g
Proline 0.68 g
Alanine 1.17 g
Isoleucine 1 g 71%
Leucine 1.63 g 60%
Methionine 0.58 g 55%
Phenylalanine 0.87 g 50%
Tryptophan 0.29 g 104%
Tyrosine 0.69 g
Valine 0.97 g 53%

Recommended Books

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This practical guide is full of wonderful tips and hacks on how and what to eat; a must for anyone who wants to understand their body and improve their health.
Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine