| Nutrient | Content | Reference |
|---|---|---|
| Calories | 215kCal | 215kCal |
| Proteins | 27.97g | 28g |
| Fats | 11.47g | 11g |
| Water | 60.35g | 60g |
| Ash | 1.03g | 1g |
| Vitamin A, RE | 1mcg | 1mcg |
| Retinol | 0.001mg | 0mg |
| Vitamin B1, thiamine | 0.07mg | 0mg |
| Vitamin B2, riboflavin | 0.213mg | 0mg |
| Vitamin B4, choline | 86.8mg | 87mg |
| Vitamin B5, pantothenic | 0.83mg | 1mg |
| Vitamin B6, pyridoxine | 0.393mg | 0mg |
| Vitamin B9, folate | 7mcg | 7mcg |
| Vitamin B12, cobalamin | 3.2mcg | 3mcg |
| Vitamin D, calciferol | 0.1mcg | 0mcg |
| Vitamin D3, cholecalciferol | 0.1mcg | 0mcg |
| Vitamin E, alpha tocopherol, TE | 0.11mg | 0mg |
| Vitamin K, phylloquinone | 1.6mcg | 2mcg |
| Vitamin PP, NE | 5.18mg | 5mg |
| Betaine | 27.8mg | 28mg |
| Potassium, K | 391mg | 391mg |
| Calcium, Ca | 16mg | 16mg |
| Magnesium, Mg | 24mg | 24mg |
| Sodium, Na | 75mg | 75mg |
| Sera, S | 279.7mg | 280mg |
| Phosphorus, P | 227mg | 227mg |
| Iron, Fe | 2.88mg | 3mg |
| Manganese, Mn | 0.015mg | 0mg |
| Copper, Cu | 91mcg | 91mcg |
| Selenium, Se | 30.1mcg | 30mcg |
| Zinc, Zn | 10.5mg | 11mg |
| Arginine | 1.881g | 2g |
| Valin | 1.294g | 1g |
| Histidine | 0.923g | 1g |
| Isoleucine | 1.225g | 1g |
| Leucine | 2.315g | 2g |
| Lysine | 2.517g | 3g |
| Methionine | 0.816g | 1g |
| Threonine | 1.267g | 1g |
| Tryptophan | 0.321g | 0g |
| Phenylalanine | 1.091g | 1g |
| Alanine | 1.617g | 2g |
| Aspartic acid | 2.576g | 3g |
| Hydroxyproline | 0.141g | 0g |
| Glycine | 1.246g | 1g |
| Glutamic acid | 4.556g | 5g |
| Proline | 1.151g | 1g |
| Serine | 1.099g | 1g |
| Tyrosine | 0.992g | 1g |
| Cysteine | 0.298g | 0g |
| Cholesterol | 86mg | 86mg |
| Trans fats | 0.622g | 1g |
| monounsaturated trans fats | 0.622g | 1g |
| Saturated fatty acids | 4.895g | 5g |
| 14: 0 Myristinova | 0.305g | 0g |
| 16: 0 Palmitic | 2.638g | 3g |
| 17: 0 Margarine | 0.157g | 0g |
| 18: 0 Stearin | 1.777g | 2g |
| 20: 0 Arachin | 0.01g | 0g |
| 24: 0 Lignocerin | 0.008g | 0g |
| Monounsaturated fatty acids | 5.461g | 5g |
| 14: 1 Myristolein | 0.057g | 0g |
| 16: 1 Palmitoleic | 0.331g | 0g |
| 17: 1 Heptadecene | 0.1g | 0g |
| 18: 1 Olein (omega-9) | 4.951g | 5g |
| 18: 1 cis | 4.329g | 4g |
| 18: 1 trans | 0.622g | 1g |
| 20: 1 Gadolein (omega-9) | 0.022g | 0g |
| Polyunsaturated fatty acids | 0.478g | 0g |
| 18: 2 Linoleum | 0.416g | 0g |
| 18: 2 Omega-6, cis, cis | 0.377g | 0g |
| 18: 2 Conjugated linoleic acid | 0.039g | 0g |
| 18: 3 Linolenic | 0.023g | 0g |
| 18: 3 Omega-3, alpha-linolenic | 0.023g | 0g |
| 20: 2 Eicosadiene, Omega-6, cis, cis | 0.002g | 0g |
| 20: 4 Arachidon | 0.035g | 0g |
| 20: 5 Eicosapentaenoic (EPA), Omega-3 | 0.001g | 0g |
| Omega-3 fatty acids | 0.024g | 0g |
| Omega-6 fatty acids | 0.414g | 0g |
Meat is a crucial component of a balanced diet due to its high protein content. Protein is essential for building and repairing tissues in the body, making it vital for overall health and well-being. Additionally, meat is a rich source of various nutrients such as iron, zinc, and B vitamins.
There are various types of meat available, each offering different nutritional benefits. Lean meats like chicken and turkey are lower in fat and calories, making them ideal for those looking to manage their weight. Fatty fish such as salmon and mackerel are high in omega-3 fatty acids, which are beneficial for heart health.
Meat can be included in different types of diets, such as the Mediterranean diet, which emphasizes lean proteins like fish and poultry. For those following a ketogenic diet, fatty cuts of meat are often preferred due to their high fat content. Vegetarians and vegans can opt for plant-based meat alternatives like tofu and tempeh.
It's important to consider the cooking methods used for meat to maintain its nutritional value. Grilling, baking, and broiling are healthier alternatives to frying, as they require less added fats. Marinating meat with herbs and spices can enhance flavor without the need for excess salt or sauces.
While meat is a valuable source of nutrients, it's essential to balance its consumption with other food groups. Incorporating plenty of fruits, vegetables, whole grains, and legumes into your diet can provide a wide range of nutrients and fiber for optimal health.
read more...Potato chips are a popular snack enjoyed by many around the world. While they may be delicious, it's important to understand their nutritional value to make informed choices about including them in your diet.
Potato chips are typically high in calories due to their fat content. A serving of potato chips can contain around 150-200 calories, with most of these calories coming from fats. They are also low in protein and fiber, making them a less filling snack option.
Potato chips are fried in oil, which contributes to their high fat content. The type of oil used can affect the quality of fats in the chips. Opt for chips fried in healthier oils like olive oil or avocado oil for a better fat profile.
One of the biggest concerns with potato chips is their high sodium content. Excessive sodium intake is linked to high blood pressure and other health issues. It's important to monitor your sodium intake and choose low-sodium or salt-free options when possible.
While potato chips can be enjoyed in moderation as an occasional treat, it's essential to explore healthier alternatives. Baked chips, veggie chips, or air-popped popcorn can be lower in calories and fats while still satisfying your crunchy snack cravings.
read more...Grilling is a popular cooking method that not only enhances the flavor of food but also offers several health benefits. When food is grilled, excess fats drip off, resulting in lower calorie content. Grilling also retains more nutrients compared to other cooking methods like frying or boiling.
Grilled food is a great option for those looking to manage their weight. By reducing the amount of added fats and oils, grilling helps in cutting down on unnecessary calories. Additionally, grilling gives food a delicious flavor without the need for heavy sauces or dressings.
Grilling is a heart-healthy cooking method as it helps in reducing the intake of saturated fats. By grilling lean meats, poultry, and fish, you can enjoy a delicious meal while keeping your heart in good shape. It's important to avoid charring or burning the food, as this can create harmful compounds.
When grilling, opt for lean cuts of meat and trim off any visible fat. Marinate your food in healthy ingredients like olive oil, herbs, and spices to enhance the flavor without adding extra calories. Use a grill basket for vegetables to prevent them from falling through the grates.
Grilled vegetables, chicken skewers, and salmon fillets are just a few examples of delicious and healthy grilled dishes. Experiment with different marinades and seasonings to create flavorful meals that are good for your body.
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