Masa Harina
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.
Macro Impact
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.
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%)
- Soluble Fiber0 g
- Insoluble Fiber0 g
- Total Sugars0.48 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat1.1 / 83 g(1%)
- Saturated Fat0.16 / 25 g(1%)
- Trans Fat0 g
- Monounsaturated Fat0.3 g
- Polyunsaturated Fat0.52 g
- Cholesterol0 / 300 mg(0%)
- Omega-30 g
- Omega-60.5 g
- Omega-90.3 g
- Oleic Acid0.3 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.02 g
- Caprylic Acid0 g
- Linoleic Acid0.5 g
- Myristic Acid0 g
- Palmitic Acid0.14 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.02 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein2.5 / 56 g(5%)
Amino Acids
- Lysine0.07 g
- Serine0.12 g
- Valine0.11 g
- Alanine0.19 g
- Cystine0.05 g
- Cysteine0 g
- Proline0.2 g
- Taurine0 mg
- 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 A0 / 900 ug(0%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E0.04 / 15 mg(0%)
- Vitamin K0 / 120 ug(0%)
- Vitamin B60.14 / 1.3 mg(11%)
- Vitamin B120 / 2.4 ug(0%)
- 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%)
- Iodine0 / 150 ug(0%)
- Chromium0 / 35 ug(0%)
- Molybdenum0 / 45 ug(0%)
- Chloride0 / 2,300 mg(0%)
Other
- Water2.9 / 3,700 g(0%)
- Caffeine0 mg
- Alcohol0 g
Sources
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