Oka - Samoan Raw Fish and Coconut Milk has a average-calorie, average-carb, average-fat and very high-protein content. It is a good source of Vitamin B6, Vitamin B12 and Vitamin D.
The food contains 28.4g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and high 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. With 34.9 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA.
It a good source of Vitamin B6 and Vitamin B12.
It has an average 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. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Samoan cuisine. Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 42, for Oka - Samoan Raw Fish and Coconut Milk, and we advise that this food in moderation.
Calories from Protein | 40% | |
Calories from Fat | 27% | |
Calories from Carbs | 33% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 108.8 IU | 2.2% | Mid 40% | Average |
Retinol | 29.1 mcg | |||
Vitamin C | 6 mg | 10.1% | Mid 40% | Average |
Vitamin D | 373.6 IU | 93.4% | Top 10% | Very High |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.55 mg | 2.7% | Mid 40% | Average |
Vitamin B6 | 0.55 mg | 27.5% | Top 10% | Very High |
Folate | 9.9 mcg | 2.5% | Bottom 30% | Low |
Folic Acid | 0 mcg | |||
Vitamin B12 | 2.7 mcg | 45.8% | Top 10% | Very High |
Pantothenic Acid | 0.55 mg | 5.5% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 32.4 mg | 3.2% | Mid 40% | Average |
Iron | 0 mg | |||
Magnesium | 35.2 mg | 8.8% | Top 30% | High |
Phosphorus | 189.6 mg | 19% | Top 30% | High |
Potassium | 428 mg | 12.2% | Top 10% | Very High |
Sodium | 68.7 mg | 2.9% | Bottom 30% | Low |
Zinc | 0.55 mg | 3.7% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 36.3 mcg | 51.8% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 15.6 g | 5.2% | Mid 40% | Average |
Dietary Fiber | 0.11 g | 0.44% | Bottom 30% | Low |
Starch | 0 g | |||
Sugars | 14.2 g | |||
Sucrose | 14.3 mg | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 19.2 g | 38.4% | Top 10% | Very High |
Tryptophan | 0 mg | |||
Threonine | 1.1 mg | |||
Isoleucine | 1.1 mg | |||
Leucine | 1.1 mg | |||
Lysine | 1.6 mg | |||
Methionine | 0.5 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.5 mg | |||
Tyrosine | 0.5 mg | |||
Valine | 1.1 mg | |||
Arginine | 1.1 mg | |||
Histidine | 0.5 mg | |||
Alanine | 1.1 mg | |||
Aspartic Acid | 2.2 mg | |||
Glutamic Acid | 2.7 mg | |||
Glycine | 1.1 mg | |||
Proline | 0.5 mg | |||
Serine | 0.5 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 5.7 g | 8.7% | Mid 40% | Average |
Saturated Fat | 4.5 g | 22.3% | Mid 40% | Average |
Monounsaturated Fat | 0.5 g | |||
Polyunsaturated Fat | 0.5 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Water | 91.8 g | |||
Ash | 1.1 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 350 Calories from Fat 92
% Daily Value *
Total Fat 10.3 g 15.8%
Saturated Fat 8.1 g 40.5%
Trans Fat
Cholesterol 61.6 mg 20.5%
Sodium 125 mg 5.2%
Total Carbohydrates 28.4 g 9.5%
Dietary Fiber 0.2 g0.8%
Sugars 25.9 g
Protein 34.9 g 69.8%
Vitamin A 4% Vitamin C 18.3%
Calcium 5.9% Iron
*Based on a 2000 Calorie diet
Per Serving | Calories 180
Protein 9.5 g | Carbs 10.2 g | Fat 12.2 g
Per Serving | Calories 211
Protein 1.3 g | Carbs 33.1 g | Fat 9 g
Per Serving | Calories 193
Protein 19.6 g | Carbs 5.2 g | Fat 10.6 g
Per Serving | Calories 212
Protein 19.2 g | Carbs 16.7 g | Fat 7.5 g
Per Serving | Calories 199
Protein 12.3 g | Carbs 12 g | Fat 11.1 g
Per Serving | Calories 211
Protein 16.7 g | Carbs 0.24 g | Fat 15.4 g
Per Serving | Calories 168
Protein 9.4 g | Carbs 24.6 g | Fat 4.6 g
Per Serving | Calories 136
Protein 13.5 g | Carbs 2.99 g | Fat 7.6 g