Goi Tom Seafood Salad
Goi Tom Seafood Salad is a light and nutritious choice, high in quality protein with low total fat content. It provides a good amount of dietary fiber, supporting digestive health. This salad also delivers essential vitamins such as vitamin C and vitamin A, which aid the immune system and eye health. Its moderate levels of minerals like phosphorus and potassium help maintain electrolyte balance and muscle function.
Macro Impact
A Serving (300 g) of Goi Tom Seafood Salad contains 230 calories, 27 g of protein, 18 g of carbohydrates, and 7 g of fat.
Calorie Burn
How long would it take to burn off 230 calories?
- Walking3.5 mph, moderate pace41 min
- YogaModerate effort, gentle pace58 min
- SwimmingFreestyle, moderate effort30 min
- Biking12–14 mph, moderate effort22 min
- StairsStair climbing, moderate pace29 min
- Running5 mph (12 min/mile)21 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
- Carbohydrates18 / 313 g(6%)
- Dietary Fiber6 / 38 g(16%)
- Soluble Fiber2 g
- Insoluble Fiber4 g
- Total Sugars8 g
- Added Sugars5 / 63 g(8%)
- Sugar Alcohols0 g
- Other Carbohydrates4 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat7 / 83 g(8%)
- Saturated Fat1.8 / 25 g(7%)
- Trans Fat0.1 g
- Monounsaturated Fat3.7 g
- Polyunsaturated Fat1.4 g
- Cholesterol180 / 300 mg(60%)
- Omega-30.2 g
- Omega-61.2 g
- Omega-93.5 g
- Oleic Acid3.2 g
- Capric Acid0.01 g
- Erucic Acid0.1 g
- Lauric Acid0.05 g
- Stearic Acid0.67 g
- Caprylic Acid0.01 g
- Linoleic Acid1 g
- Myristic Acid0.3 g
- Palmitic Acid0.75 g
- Linolenic Acid0.01 g
- Eicosenoic Acid0.2 g
- Arachidonic Acid0.06 g
- Alpha-Linolenic Acid (ALA)0.02 g
- Docosahexaenoic Acid (DHA)0.04 g
- Gamma-Linolenic Acid (GLA)0.08 g
- Docosapentaenoic Acid (DPA)0.02 g
- Eicosapentaenoic Acid (EPA)0.12 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.06 g
Protein
- Protein27 / 56 g(48%)
Amino Acids
- Lysine2.4 g
- Serine1.2 g
- Valine1.3 g
- Alanine1.6 g
- Cystine0.24 g
- Cysteine0.36 g
- Proline1.2 g
- Taurine50 mg
- Arginine1.7 g
- Histidine0.96 g
- Threonine1.4 g
- Isoleucine1.3 g
- Methionine0.84 g
- Tryptophan0.36 g
- Glutamic Acid4.2 g
- Aspartic Acid2.4 g
- Phenylalanine1.1 g
- Glycine1.4 g
- Leucine2.2 g
- Tyrosine0.84 g
Vitamins
- Vitamin A250 / 900 ug(28%)
- Vitamin C20 / 90 mg(22%)
- Vitamin D1 / 15 ug(7%)
- Vitamin E2 / 15 mg(13%)
- Vitamin K30 / 120 ug(25%)
- Vitamin B60.2 / 1.3 mg(15%)
- Vitamin B121 / 2.4 ug(42%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.1 / 1.3 mg(8%)
- Niacin (B3)3 / 16 mg(19%)
- Folate20 / 400 ug(5%)
- Pantothenic Acid (B5)0.5 / 5 mg(10%)
- Biotin2 / 30 ug(7%)
- Choline150 / 550 mg(27%)
Minerals
- Calcium50 / 1,000 mg(5%)
- Iron1.5 / 8 mg(19%)
- Magnesium40 / 420 mg(10%)
- Phosphorus200 / 700 mg(29%)
- Potassium300 / 3,400 mg(9%)
- Sodium500 / 2,300 mg(22%)
- Zinc2 / 11 mg(18%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.4 / 2.3 mg(17%)
- Selenium30 / 55 ug(55%)
- Iodine50 / 150 ug(33%)
- Chromium2 / 35 ug(6%)
- Molybdenum10 / 45 ug(22%)
- Chloride770 / 2,300 mg(33%)
Other
- Water250 / 3,700 g(7%)
- Caffeine0 mg
- Alcohol0 g
Sources
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