Description
Nutritional value per 100 g (3.5 oz)
| Energy | 1,352 kJ (323 kcal) |
| Carbohydrates | 58 g |
| Dietary fiber | 25 g |
| Fat | 6.4 g |
| Protein | 23 g |
| Vitamins | %DV† | Quantity |
| Thiamine (B1) | 28% | 0.322 mg |
| Riboflavin (B2) | 31% | 0.366 mg |
| Niacin (B3) | 11% | 1.64 mg |
| Vitamin B6 | 46% | 0.6 mg |
| Folate (B9) | 14% | 57 μg |
| Vitamin C | 4% | 3 mg |
| Minerals | %DV† | Quantity |
| Calcium | 18% | 176 mg |
| Iron | 262% | 34 mg |
| Magnesium | 54% | 191 mg |
| Manganese | 59% | 1.23 mg |
| Phosphorus | 42% | 296 mg |
| Potassium | 16% | 770 mg |
| Sodium | 4% | 67 mg |
| Zinc | 26% | 2.5 mg |
| Other constituents | Quantity |
| Water | 8.8 g |
| Units: μg = micrograms • mg = milligrams • IU = International units |
| †Percentages are roughly approximated using US recommendations for adults. |
| Source: USDA FoodData Central |
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