Aushak
Aushak is a flavorful and nutritious dish, rich in protein that supports balanced nutrition. It provides a good amount of dietary fiber, beneficial for digestive health. With a notable presence of vitamin A, it helps support eye health. Additionally, it offers moderate fats and valuable minerals such as calcium and iron.
Macro Impact
A Serving (300 g) of Aushak contains 500 calories, 18 g of protein, 47 g of carbohydrates, and 27 g of fat.
Calorie Burn
How long would it take to burn off 500 calories?
- Walking3.5 mph, moderate pace89 min
- YogaModerate effort, gentle pace127 min
- SwimmingFreestyle, moderate effort66 min
- Biking12–14 mph, moderate effort48 min
- StairsStair climbing, moderate pace63 min
- Running5 mph (12 min/mile)46 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (300 g)
Carbohydrates
- Carbohydrates47 / 313 g(15%)
- Dietary Fiber6 / 38 g(16%)
- Soluble Fiber1.5 g
- Insoluble Fiber4.5 g
- Total Sugars6 g
- Added Sugars2 / 63 g(3%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat27 / 83 g(33%)
- Saturated Fat11 / 25 g(44%)
- Trans Fat1 g
- Monounsaturated Fat10 g
- Polyunsaturated Fat5 g
- Cholesterol70 / 300 mg(23%)
- Omega-30.1 g
- Omega-64.5 g
- Omega-99 g
- Oleic Acid9 g
- Capric Acid0.2 g
- Erucic Acid0.1 g
- Lauric Acid0.3 g
- Stearic Acid3 g
- Caprylic Acid0.2 g
- Linoleic Acid4.5 g
- Myristic Acid1.5 g
- Palmitic Acid5 g
- Linolenic Acid0.1 g
- Eicosenoic Acid0.5 g
- Arachidonic Acid0.3 g
- Alpha-Linolenic Acid (ALA)0.08 g
- Docosahexaenoic Acid (DHA)0.01 g
- Gamma-Linolenic Acid (GLA)0.05 g
- Docosapentaenoic Acid (DPA)0.01 g
- Eicosapentaenoic Acid (EPA)0.01 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.05 g
Protein
- Protein18 / 56 g(32%)
Amino Acids
- Lysine1.2 g
- Serine0.9 g
- Valine0.8 g
- Alanine1 g
- Cystine0.2 g
- Cysteine0.3 g
- Proline1 g
- Taurine20 mg
- Arginine1 g
- Histidine0.5 g
- Threonine0.6 g
- Isoleucine0.8 g
- Methionine0.5 g
- Tryptophan0.2 g
- Glutamic Acid3 g
- Aspartic Acid2 g
- Phenylalanine0.6 g
- Glycine1 g
- Leucine1.2 g
- Tyrosine0.7 g
Vitamins
- Vitamin A500 / 900 ug(56%)
- Vitamin C2 / 90 mg(2%)
- Vitamin D0.5 / 15 ug(3%)
- Vitamin E1 / 15 mg(7%)
- Vitamin K5 / 120 ug(4%)
- Vitamin B60.3 / 1.3 mg(23%)
- Vitamin B121.2 / 2.4 ug(50%)
- Thiamin (B1)0.2 / 1.2 mg(17%)
- Riboflavin (B2)0.2 / 1.3 mg(15%)
- Niacin (B3)3 / 16 mg(19%)
- Folate50 / 400 ug(13%)
- Pantothenic Acid (B5)0.5 / 5 mg(10%)
- Biotin3 / 30 ug(10%)
- Choline80 / 550 mg(15%)
Minerals
- Calcium150 / 1,000 mg(15%)
- Iron2.5 / 8 mg(31%)
- Magnesium30 / 420 mg(7%)
- Phosphorus150 / 700 mg(21%)
- Potassium400 / 3,400 mg(12%)
- Sodium600 / 2,300 mg(26%)
- Zinc3 / 11 mg(27%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.3 / 2.3 mg(13%)
- Selenium30 / 55 ug(55%)
- Iodine15 / 150 ug(10%)
- Chromium5 / 35 ug(14%)
- Molybdenum10 / 45 ug(22%)
- Chloride100 / 2,300 mg(4%)
Other
- Water180 / 3,700 g(5%)
- Caffeine0 mg
- Alcohol0 g
Sources
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