Koshari
Koshari is an energy-rich dish offering balanced carbohydrates and a good amount of dietary fiber. It provides a moderate source of protein and low total and saturated fats, making it a light yet nutritious choice. Important minerals such as iron, phosphorus, and potassium are present to support overall wellness. Additionally, vitamins A and C add to its nutritional appeal by promoting vitality.
Macronutrient distribution
A Serving (450 g) of Koshari contains 550 calories, 17 g of protein, 90 g of carbohydrates, and 12 g of fat.
- Protein
- 17 g13%
- Carbs
- 90 g67%
- Fat
- 12 g20%
of calories
Calorie Burn
How long would it take to burn off 550 calories?
- Walking3.5 mph, moderate pace97 min
- YogaModerate effort, gentle pace140 min
- SwimmingFreestyle, moderate effort72 min
- Biking12–14 mph, moderate effort52 min
- StairsStair climbing, moderate pace70 min
- Running5 mph (12 min/mile)50 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 (450 g)
Carbohydrates
- Carbohydrates90 / 313 g(29%)
- Dietary Fiber11 / 38 g(29%)
- Soluble Fiber4 g
- Insoluble Fiber7 g
- Total Sugars5 g
- Added Sugars1 / 63 g(2%)
Fats
- Total Fat12 / 83 g(14%)
- Saturated Fat2.5 / 25 g(10%)
- Monounsaturated Fat4 g
- Polyunsaturated Fat2 g
- Omega-30.1 g
- Omega-61.9 g
- Omega-92.5 g
- Oleic Acid2 g
- Stearic Acid1.1 g
- Linoleic Acid1.7 g
- Palmitic Acid1.4 g
- Eicosenoic Acid0.3 g
- Alpha-Linolenic Acid (ALA)0.1 g
- Gamma-Linolenic Acid (GLA)0.1 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.1 g
Protein
- Protein17 / 56 g(30%)
Amino Acids
- Lysine1.3 g
- Serine0.8 g
- Valine0.9 g
- Alanine0.9 g
- Cystine0.1 g
- Cysteine0.2 g
- Proline1 g
- Arginine1 g
- Histidine0.5 g
- Threonine0.7 g
- Isoleucine0.8 g
- Methionine0.2 g
- Tryptophan0.2 g
- Glutamic Acid3 g
- Aspartic Acid2 g
- Phenylalanine0.8 g
- Glycine0.8 g
- Leucine1.3 g
- Tyrosine0.6 g
Vitamins
- Vitamin A250 / 900 ug(28%)
- Vitamin C12 / 90 mg(13%)
- Vitamin E1 / 15 mg(7%)
- Vitamin K15 / 120 ug(12%)
- Vitamin B60.4 / 1.3 mg(31%)
- Thiamin (B1)0.3 / 1.2 mg(25%)
- Riboflavin (B2)0.2 / 1.3 mg(15%)
- Niacin (B3)3 / 16 mg(19%)
- Folate100 / 400 ug(25%)
- Pantothenic Acid (B5)0.5 / 5 mg(10%)
- Biotin5 / 30 ug(17%)
- Choline30 / 550 mg(5%)
Minerals
- Calcium40 / 1,000 mg(4%)
- Iron4 / 8 mg(50%)
- Magnesium50 / 420 mg(12%)
- Phosphorus150 / 700 mg(21%)
- Potassium400 / 3,400 mg(12%)
- Sodium500 / 2,300 mg(22%)
- Zinc2 / 11 mg(18%)
- Copper0.3 / 0.9 mg(33%)
- Manganese1 / 2.3 mg(43%)
- Selenium10 / 55 ug(18%)
- Iodine15 / 150 ug(10%)
- Chromium5 / 35 ug(14%)
- Molybdenum10 / 45 ug(22%)
Other
- Water300 / 3,700 g(8%)
Sources
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