Bobotie
Bobotie offers a rich source of protein making it a satisfying and nutritious meal choice. It provides a notable amount of dietary fiber, which supports healthy digestion. The moderate saturated fat content along with essential minerals such as iron, phosphorus, and zinc help keep this dish balanced and flavorful. Additionally, it includes valuable B vitamins like B12, important for overall vitality.
Macro Impact
A Serving (350 g) of Bobotie contains 487 calories, 30 g of protein, 43 g of carbohydrates, and 19 g of fat.
Calorie Burn
How long would it take to burn off 487 calories?
- Walking3.5 mph, moderate pace86 min
- YogaModerate effort, gentle pace124 min
- SwimmingFreestyle, moderate effort64 min
- Biking12–14 mph, moderate effort46 min
- StairsStair climbing, moderate pace62 min
- Running5 mph (12 min/mile)45 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 (350 g)
Carbohydrates
- Carbohydrates43 / 313 g(14%)
- Dietary Fiber13 / 38 g(34%)
- Soluble Fiber4 g
- Insoluble Fiber9 g
- Total Sugars12 g
- Added Sugars8 / 63 g(13%)
- Sugar Alcohols0 g
- Other Carbohydrates18 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat19 / 83 g(23%)
- Saturated Fat4 / 25 g(16%)
- Trans Fat0.5 g
- Monounsaturated Fat11 g
- Polyunsaturated Fat3.5 g
- Cholesterol125 / 300 mg(42%)
- Omega-30.1 g
- Omega-63.4 g
- Omega-911 g
- Oleic Acid10 g
- Capric Acid0.05 g
- Erucic Acid0 g
- Lauric Acid0.1 g
- Stearic Acid1.4 g
- Caprylic Acid0.05 g
- Linoleic Acid2.6 g
- Myristic Acid0.8 g
- Palmitic Acid1.6 g
- Linolenic Acid0 g
- Eicosenoic Acid1 g
- Arachidonic Acid0.7 g
- Alpha-Linolenic Acid (ALA)0.1 g
- Docosahexaenoic Acid (DHA)0.02 g
- Gamma-Linolenic Acid (GLA)0.02 g
- Docosapentaenoic Acid (DPA)0.01 g
- Eicosapentaenoic Acid (EPA)0.02 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.1 g
Protein
- Protein30 / 56 g(54%)
Amino Acids
- Lysine2.6 g
- Serine1.3 g
- Valine1.7 g
- Alanine1.9 g
- Cystine0.13 g
- Cysteine0.25 g
- Proline1.9 g
- Taurine70 mg
- Arginine2.1 g
- Histidine0.94 g
- Threonine1.4 g
- Isoleucine1.7 g
- Methionine0.94 g
- Tryptophan0.1 g
- Glutamic Acid3.7 g
- Aspartic Acid2.6 g
- Phenylalanine1.3 g
- Glycine1.5 g
- Leucine2.6 g
- Tyrosine1.3 g
Vitamins
- Vitamin A100 / 900 ug(11%)
- Vitamin C2 / 90 mg(2%)
- Vitamin D1.5 / 15 ug(10%)
- Vitamin E1 / 15 mg(7%)
- Vitamin K5 / 120 ug(4%)
- Vitamin B60.5 / 1.3 mg(38%)
- Vitamin B122.5 / 2.4 ug(104%)
- Thiamin (B1)0.2 / 1.2 mg(17%)
- Riboflavin (B2)0.3 / 1.3 mg(23%)
- Niacin (B3)6 / 16 mg(38%)
- Folate60 / 400 ug(15%)
- Pantothenic Acid (B5)1 / 5 mg(20%)
- Biotin5 / 30 ug(17%)
- Choline90 / 550 mg(16%)
Minerals
- Calcium50 / 1,000 mg(5%)
- Iron3 / 8 mg(37%)
- Magnesium40 / 420 mg(10%)
- Phosphorus200 / 700 mg(29%)
- Potassium600 / 3,400 mg(18%)
- Sodium765 / 2,300 mg(33%)
- Zinc5 / 11 mg(45%)
- Copper0.3 / 0.9 mg(33%)
- Manganese0.5 / 2.3 mg(22%)
- Selenium25 / 55 ug(45%)
- Iodine20 / 150 ug(13%)
- Chromium5 / 35 ug(14%)
- Molybdenum10 / 45 ug(22%)
- Chloride1,140 / 2,300 mg(50%)
Other
- Water200 / 3,700 g(5%)
- Caffeine0 mg
- Alcohol0 g
Sources
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