Olluquito With Charqui
Olluquito con Charqui is a protein-rich dish that supports a balanced diet. It provides moderate carbohydrates for gentle energy replenishment, while its fat content remains low. The dish is a good source of potassium and phosphorus, key minerals for muscle and bone health. It also supplies vitamins A, C, and B-complex, which contribute to immune function and metabolic processes.
Macronutrient distribution
A Serving (350 g) of Olluquito With Charqui contains 370 calories, 25 g of protein, 44 g of carbohydrates, and 10 g of fat.
- Protein
- 25 g27%
- Carbs
- 44 g48%
- Fat
- 10 g25%
of calories
Calorie Burn
How long would it take to burn off 370 calories?
- Walking3.5 mph, moderate pace66 min
- YogaModerate effort, gentle pace94 min
- SwimmingFreestyle, moderate effort49 min
- Biking12–14 mph, moderate effort35 min
- StairsStair climbing, moderate pace47 min
- Running5 mph (12 min/mile)34 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 (350 g)
Carbohydrates
- Carbohydrates44 / 313 g(14%)
- Dietary Fiber2 / 38 g(5%)
- Soluble Fiber1 g
- Insoluble Fiber1 g
- Total Sugars4 g
Fats
- Total Fat10 / 83 g(12%)
- Saturated Fat3.5 / 25 g(14%)
- Trans Fat0.1 g
- Monounsaturated Fat4 g
- Polyunsaturated Fat1 g
- Cholesterol60 / 300 mg(20%)
- Omega-30.2 g
- Omega-60.7 g
- Omega-93.5 g
- Oleic Acid3 g
- Capric Acid0.02 g
- Erucic Acid0.01 g
- Lauric Acid0.03 g
- Stearic Acid1.3 g
- Caprylic Acid0.02 g
- Linoleic Acid0.6 g
- Myristic Acid0.2 g
- Palmitic Acid1.5 g
- Linolenic Acid0.05 g
- Eicosenoic Acid0.5 g
- Arachidonic Acid0.2 g
- Alpha-Linolenic Acid (ALA)0.1 g
- Gamma-Linolenic Acid (GLA)0.05 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.05 g
Protein
- Protein25 / 56 g(45%)
Amino Acids
- Lysine1.6 g
- Serine1.1 g
- Valine1.2 g
- Alanine1.5 g
- Cystine0.25 g
- Cysteine0.38 g
- Proline1.5 g
- Taurine20 mg
- Arginine2.3 g
- Histidine0.75 g
- Threonine0.88 g
- Isoleucine1 g
- Methionine0.5 g
- Tryptophan0.38 g
- Glutamic Acid3.7 g
- Aspartic Acid2.5 g
- Phenylalanine1 g
- Glycine1.9 g
- Leucine1.5 g
- Tyrosine0.88 g
Vitamins
- Vitamin A50 / 900 ug(6%)
- Vitamin C8 / 90 mg(9%)
- Vitamin E0.5 / 15 mg(3%)
- Vitamin K10 / 120 ug(8%)
- Vitamin B60.3 / 1.3 mg(23%)
- Vitamin B121 / 2.4 ug(42%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.15 / 1.3 mg(12%)
- Niacin (B3)5 / 16 mg(31%)
- Folate20 / 400 ug(5%)
- Pantothenic Acid (B5)0.5 / 5 mg(10%)
- Biotin2 / 30 ug(7%)
- Choline50 / 550 mg(9%)
Minerals
- Calcium30 / 1,000 mg(3%)
- Iron2 / 8 mg(25%)
- Magnesium30 / 420 mg(7%)
- Phosphorus150 / 700 mg(21%)
- Potassium300 / 3,400 mg(9%)
- Sodium300 / 2,300 mg(13%)
- Zinc2 / 11 mg(18%)
- Copper0.1 / 0.9 mg(11%)
- Manganese0.2 / 2.3 mg(9%)
- Selenium15 / 55 ug(27%)
- Iodine15 / 150 ug(10%)
- Chromium2 / 35 ug(6%)
- Molybdenum2 / 45 ug(4%)
- Chloride100 / 2,300 mg(4%)
Other
- Water300 / 3,700 g(8%)
Sources
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