Banku With Tilapia
Banku with Tilapia is a light and balanced dish, perfect for those seeking a nutritious meal with moderate calories. It provides a good amount of protein alongside carbohydrates and dietary fiber that help promote satiety. This dish contains valuable vitamins like vitamin C and B-complex, as well as essential minerals such as potassium and iron. With low fat and cholesterol content, it is a healthy and tasty option for everyday eating.
Macro Impact
A Serving (500 g) of Banku With Tilapia contains 500 calories, 30 g of protein, 68 g of carbohydrates, and 6.5 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 (500 g)
Carbohydrates
- Carbohydrates68 / 313 g(22%)
- Dietary Fiber6 / 38 g(16%)
- Soluble Fiber2 g
- Insoluble Fiber4 g
- Total Sugars8 g
- Added Sugars2 / 63 g(3%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat6.5 / 83 g(8%)
- Saturated Fat2 / 25 g(8%)
- Trans Fat0 g
- Monounsaturated Fat2.5 g
- Polyunsaturated Fat2 g
- Cholesterol70 / 300 mg(23%)
- Omega-30.4 g
- Omega-61.6 g
- Omega-92.5 g
- Oleic Acid2.3 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.8 g
- Caprylic Acid0 g
- Linoleic Acid1.5 g
- Myristic Acid0.2 g
- Palmitic Acid1 g
- Linolenic Acid0 g
- Eicosenoic Acid0.2 g
- Arachidonic Acid0.02 g
- Alpha-Linolenic Acid (ALA)0.1 g
- Docosahexaenoic Acid (DHA)0.15 g
- Gamma-Linolenic Acid (GLA)0.05 g
- Docosapentaenoic Acid (DPA)0.05 g
- Eicosapentaenoic Acid (EPA)0.1 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.03 g
Protein
- Protein30 / 56 g(54%)
Amino Acids
- Lysine2.8 g
- Serine1.1 g
- Valine1.4 g
- Alanine2 g
- Cystine0.2 g
- Cysteine0.3 g
- Proline1.5 g
- Taurine150 mg
- Arginine2.2 g
- Histidine0.9 g
- Threonine1.2 g
- Isoleucine1.3 g
- Methionine0.8 g
- Tryptophan0.2 g
- Glutamic Acid4 g
- Aspartic Acid3.2 g
- Phenylalanine1 g
- Glycine1.8 g
- Leucine2.5 g
- Tyrosine0.8 g
Vitamins
- Vitamin A300 / 900 ug(33%)
- Vitamin C25 / 90 mg(28%)
- Vitamin D2.5 / 15 ug(17%)
- Vitamin E1.5 / 15 mg(10%)
- Vitamin K25 / 120 ug(21%)
- Vitamin B60.5 / 1.3 mg(38%)
- Vitamin B122 / 2.4 ug(83%)
- Thiamin (B1)0.3 / 1.2 mg(25%)
- Riboflavin (B2)0.2 / 1.3 mg(15%)
- Niacin (B3)5 / 16 mg(31%)
- Folate50 / 400 ug(13%)
- Pantothenic Acid (B5)0.8 / 5 mg(16%)
- Biotin10 / 30 ug(33%)
- Choline80 / 550 mg(15%)
Minerals
- Calcium100 / 1,000 mg(10%)
- Iron3 / 8 mg(38%)
- Magnesium50 / 420 mg(12%)
- Phosphorus200 / 700 mg(29%)
- Potassium550 / 3,400 mg(16%)
- Sodium1,250 / 2,300 mg(54%)
- Zinc3 / 11 mg(27%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.5 / 2.3 mg(22%)
- Selenium35 / 55 ug(64%)
- Iodine50 / 150 ug(33%)
- Chromium2 / 35 ug(6%)
- Molybdenum10 / 45 ug(22%)
- Chloride0 / 2,300 mg(0%)
Other
- Water300 / 3,700 g(8%)
- Caffeine0 mg
- Alcohol0 g
Sources
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