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Oka - Samoan Raw Fish and Coconut Milk - Recipe and Nutrition Facts
42

Oka - Samoan Raw Fish and Coconut Milk Recipe

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.

Calorie Breakdown

 Calories from Protein40%
 Calories from Fat27%
 Calories from Carbs33%

Why this is good for you

  • Very high in Protein

Why this is bad for you

  • High in Cholesterol
  • Very high in Saturated Fat

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietAVERAGE

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A108.8 IU2.2%Mid 40%Average
Retinol29.1 mcg
Vitamin C6 mg10.1%Mid 40%Average
Vitamin D373.6 IU93.4%Top 10%Very High
Thiamin0 mg
Riboflavin0 mg
Niacin0.55 mg2.7%Mid 40%Average
Vitamin B60.55 mg27.5%Top 10%Very High
Folate9.9 mcg2.5%Bottom 30%Low
Folic Acid0 mcg
Vitamin B122.7 mcg45.8%Top 10%Very High
Pantothenic Acid0.55 mg5.5%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium32.4 mg3.2%Mid 40%Average
Iron0 mg
Magnesium35.2 mg8.8%Top 30%High
Phosphorus189.6 mg19%Top 30%High
Potassium428 mg12.2%Top 10%Very High
Sodium68.7 mg2.9%Bottom 30%Low
Zinc0.55 mg3.7%Mid 40%Average
Copper0 mg
Manganese0 mg
Selenium36.3 mcg51.8%Top 10%Very High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate15.6 g5.2%Mid 40%Average
Dietary Fiber0.11 g0.44%Bottom 30%Low
Starch0 g
Sugars14.2 g
Sucrose14.3 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein19.2 g38.4%Top 10%Very High
Tryptophan0 mg
Threonine1.1 mg
Isoleucine1.1 mg
Leucine1.1 mg
Lysine1.6 mg
Methionine0.5 mg
Cystine0 mg
Phenylalanine0.5 mg
Tyrosine0.5 mg
Valine1.1 mg
Arginine1.1 mg
Histidine0.5 mg
Alanine1.1 mg
Aspartic Acid2.2 mg
Glutamic Acid2.7 mg
Glycine1.1 mg
Proline0.5 mg
Serine0.5 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5.7 g8.7%Mid 40%Average
Saturated Fat4.5 g22.3%Mid 40%Average
Monounsaturated Fat0.5 g
Polyunsaturated Fat0.5 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water91.8 g
Ash1.1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

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

Source: http://www.food.com/recipe/oka-samoan-raw-fish-and-coconut-milk-458451 Embed Table:

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