Masa Harina

Name: Masa Harina: Calories & Nutrition Facts
Creator: Leana
License: https://opendatacommons.org/licenses/odbl/1-0/

Masa harina is a versatile and nourishing ingredient, rich in complex carbohydrates that offer lasting energy. It provides a notable amount of protein and dietary fiber, supporting digestion and fullness. This flour is also a valuable source of important minerals like iron, calcium, and magnesium, which contribute to overall wellbeing. With low saturated fat and sodium content, it makes a healthy choice for a variety of recipes.

Nutri-Score

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Macronutrient distribution

A Serving (30 g) of Masa Harina contains 109 calories, 2.5 g of protein, 23 g of carbohydrates, and 1.1 g of fat.

109kcal

Protein: 2.5 g9%
Carbs: 23 g82%
Fat: 1.1 g9%

Calorie Burn

How long would it take to burn off 109 calories?

Walking3.5 mph, moderate pace19 min
YogaModerate effort, gentle pace28 min
SwimmingFreestyle, moderate effort14 min
Biking12–14 mph, moderate effort10 min
StairsStair climbing, moderate pace14 min
Running5 mph (12 min/mile)10 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 (30 g)

Carbohydrates

Carbohydrates23 / 313 g(7%)
Dietary Fiber1.9 / 38 g(5%)
Total Sugars0.48 g

Fats

Total Fat1.1 / 83 g(1%)
Saturated Fat0.16 / 25 g(1%)
Monounsaturated Fat0.3 g
Polyunsaturated Fat0.52 g
Omega-60.5 g
Omega-90.3 g
Oleic Acid0.3 g
Stearic Acid0.02 g
Linoleic Acid0.5 g
Palmitic Acid0.14 g
Alpha-Linolenic Acid (ALA)0.02 g

Protein

Protein2.5 / 56 g(5%)

Amino Acids

Lysine0.07 g
Serine0.12 g
Valine0.11 g
Alanine0.19 g
Cystine0.05 g
Proline0.2 g
Arginine0.11 g
Histidine0.08 g
Threonine0.07 g
Isoleucine0.08 g
Methionine0.05 g
Tryptophan0.02 g
Glutamic Acid0.47 g
Aspartic Acid0.16 g
Phenylalanine0.12 g
Glycine0.09 g
Leucine0.31 g
Tyrosine0.07 g

Vitamins

Vitamin E0.04 / 15 mg(0%)
Vitamin B60.14 / 1.3 mg(11%)
Thiamin (B1)0.44 / 1.2 mg(37%)
Riboflavin (B2)0.24 / 1.3 mg(19%)
Niacin (B3)3 / 16 mg(19%)
Folate63 / 400 ug(16%)
Pantothenic Acid (B5)0.06 / 5 mg(1%)
Biotin1.4 / 30 ug(5%)
Choline2.6 / 550 mg(0%)

Minerals

Calcium41.4 / 1,000 mg(4%)
Iron2.6 / 8 mg(32%)
Magnesium27.9 / 420 mg(7%)
Phosphorus69.3 / 700 mg(10%)
Potassium78.6 / 3,400 mg(2%)
Sodium1.5 / 2,300 mg(0%)
Zinc0.54 / 11 mg(5%)
Copper0.06 / 0.9 mg(7%)
Manganese0.11 / 2.3 mg(5%)
Selenium3.2 / 55 ug(6%)

Other

Water2.9 / 3,700 g(0%)

Sources

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