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Klah - Recipe and Nutrition Facts
24

Klah Recipe

Klah has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron.

The food contains 30.2g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 10.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's average MUFA and low PUFA.

It gives a good yield of Iron at 17 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Based on the composite nutritive standing Klah has been given a composite ranking of 24, and sparingly.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat41%
 Calories from Carbs44%

Why this is good for you

  • High in Protein
  • No Cholesterol
  • Very high in Dietary Fiber
  • Very high in Iron
  • Very low in Sodium

Why this is bad for you

  • High in Saturated Fat

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A5.2 IU0.1%Mid 40%Average
Retinol0 mcg
Vitamin C0 mg
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin1.7 mg8.6%Mid 40%Average
Vitamin B60 mg
Folate8.6 mcg2.2%Bottom 30%Low
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium48.3 mg4.8%Mid 40%Average
Iron29.3 mg162.8%Top 10%Very High
Magnesium100 mg25%Top 10%Very High
Phosphorus120.7 mg12.1%Mid 40%Average
Potassium305.2 mg8.7%Top 30%High
Sodium8.1 mg0.3%Bottom 10%Very Low
Zinc3.4 mg23%Top 10%Very High
Copper1.7 mg86.2%Top 10%Very High
Manganese1.7 mg86.2%Top 10%Very High
Selenium1.7 mcg2.5%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate52.1 g17.4%Top 10%Very High
Dietary Fiber19.1 g76.6%Top 10%Very High
Sugars0.3 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein17.8 g35.5%Top 10%Very High
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0 mg
Glutamic Acid0 mg
Glycine0 mg
Proline0 mg
Serine0 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat21.2 g32.6%Top 30%High
Saturated Fat8.8 g44%Top 30%High
Monounsaturated Fat5.2 g
Polyunsaturated Fat0 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.7 g
Caffeine77.6 mg
Theobromine369 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 247 Calories from Fat 111

% Daily Value *

Total Fat 12.3 g 18.9%

Saturated Fat 5.1 g 25.5%

Trans Fat

Cholesterol 0 mg

Sodium 4.7 mg 0.2%

Total Carbohydrates 30.2 g 10.1%

Dietary Fiber 11.1 g44.4%

Sugars 0.2 g

Protein 10.3 g 20.6%

Vitamin A 0.1% Vitamin C

Calcium 2.8% Iron 94.4%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/klah-67812 Embed Table:

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