Lüfer
Lüfer is a nutritious fish providing a solid amount of protein necessary for muscle maintenance. It is rich in healthy fats, including omega-3 fatty acids that support heart health. This fish supplies valuable vitamin D and vitamin B12, important for bone strength and nervous system function. With moderate sodium levels and good amounts of potassium and phosphorus, Lüfer makes a well-rounded addition to your diet.
Macronutrient distribution
A Serving (250 g) of Lüfer contains 640 calories, 55 g of protein, 0 g of carbohydrates, and 47 g of fat.
- Protein
- 55 g34%
- Fat
- 47 g66%
of calories
Calorie Burn
How long would it take to burn off 640 calories?
- Walking3.5 mph, moderate pace113 min
- YogaModerate effort, gentle pace163 min
- SwimmingFreestyle, moderate effort84 min
- Biking12–14 mph, moderate effort61 min
- StairsStair climbing, moderate pace81 min
- Running5 mph (12 min/mile)59 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 (250 g)
Fats
- Total Fat47 / 83 g(57%)
- Saturated Fat10 / 25 g(40%)
- Monounsaturated Fat23 g
- Polyunsaturated Fat16 g
- Cholesterol180 / 300 mg(60%)
- Omega-36 g
- Omega-60.5 g
- Omega-920 g
- Oleic Acid19 g
- Erucic Acid0.5 g
- Stearic Acid2.5 g
- Linoleic Acid0.4 g
- Myristic Acid1 g
- Palmitic Acid4 g
- Eicosenoic Acid0.5 g
- Arachidonic Acid0.02 g
- Alpha-Linolenic Acid (ALA)0.2 g
- Docosahexaenoic Acid (DHA)3.3 g
- Gamma-Linolenic Acid (GLA)0.05 g
- Docosapentaenoic Acid (DPA)0.5 g
- Eicosapentaenoic Acid (EPA)2 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.03 g
Protein
- Protein55 / 56 g(98%)
Amino Acids
- Lysine4.1 g
- Serine2.8 g
- Valine2.8 g
- Alanine3.3 g
- Cystine0.2 g
- Cysteine0.5 g
- Proline2.8 g
- Taurine300 mg
- Arginine3.9 g
- Histidine1.4 g
- Threonine2.2 g
- Isoleucine2.5 g
- Methionine1.4 g
- Tryptophan0.6 g
- Glutamic Acid8.3 g
- Aspartic Acid5 g
- Phenylalanine2.2 g
- Glycine3.9 g
- Leucine4.8 g
- Tyrosine1.7 g
Vitamins
- Vitamin A50 / 900 ug(6%)
- Vitamin C2 / 90 mg(2%)
- Vitamin D40 / 15 ug(267%)
- Vitamin E3 / 15 mg(20%)
- Vitamin K1 / 120 ug(1%)
- Vitamin B61.3 / 1.3 mg(100%)
- Vitamin B1210 / 2.4 ug(417%)
- Thiamin (B1)0.5 / 1.2 mg(42%)
- Riboflavin (B2)0.8 / 1.3 mg(62%)
- Niacin (B3)22 / 16 mg(138%)
- Folate25 / 400 ug(6%)
- Pantothenic Acid (B5)2.5 / 5 mg(50%)
- Biotin10 / 30 ug(33%)
- Choline150 / 550 mg(27%)
Minerals
- Calcium30 / 1,000 mg(3%)
- Iron2.5 / 8 mg(31%)
- Magnesium75 / 420 mg(18%)
- Phosphorus500 / 700 mg(71%)
- Potassium1,000 / 3,400 mg(29%)
- Sodium400 / 2,300 mg(17%)
- Zinc1.2 / 11 mg(11%)
- Copper0.25 / 0.9 mg(28%)
- Manganese0.01 / 2.3 mg(0%)
- Selenium110 / 55 ug(200%)
- Iodine150 / 150 ug(100%)
- Chromium2 / 35 ug(6%)
- Molybdenum5 / 45 ug(11%)
Other
- Water190 / 3,700 g(5%)
Sources
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