Tavë Kosi
Tavë Kosi offers a balanced nutritional profile with a notable protein content and low fat levels, perfect for those seeking nutritious, wholesome meals. It provides an excellent source of protein to support muscle maintenance, while moderate carbohydrates offer steady energy. Key minerals like calcium and iron help maintain healthy bones and blood. This dish also supplies important B vitamins and minerals such as zinc and phosphorus that aid essential bodily functions.
Macronutrient distribution
A Serving (350 g) of Tavë Kosi contains 385 calories, 40 g of protein, 34 g of carbohydrates, and 9 g of fat.
- Protein
- 40 g42%
- Carbs
- 34 g36%
- Fat
- 9 g21%
of calories
Calorie Burn
How long would it take to burn off 385 calories?
- Walking3.5 mph, moderate pace68 min
- YogaModerate effort, gentle pace98 min
- SwimmingFreestyle, moderate effort51 min
- Biking12–14 mph, moderate effort37 min
- StairsStair climbing, moderate pace49 min
- Running5 mph (12 min/mile)35 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
- Carbohydrates34 / 313 g(11%)
- Dietary Fiber2 / 38 g(5%)
- Soluble Fiber0.8 g
- Insoluble Fiber1.2 g
- Total Sugars7 g
Fats
- Total Fat9 / 83 g(11%)
- Saturated Fat4 / 25 g(16%)
- Trans Fat0.2 g
- Monounsaturated Fat3 g
- Polyunsaturated Fat1 g
- Cholesterol150 / 300 mg(50%)
- Omega-30.1 g
- Omega-60.8 g
- Omega-92.7 g
- Oleic Acid2.5 g
- Capric Acid0.1 g
- Stearic Acid1.5 g
- Caprylic Acid0.1 g
- Linoleic Acid0.7 g
- Myristic Acid0.5 g
- Palmitic Acid2 g
- Linolenic Acid0.05 g
- Eicosenoic Acid0.2 g
- Arachidonic Acid0.2 g
- Alpha-Linolenic Acid (ALA)0.05 g
- Gamma-Linolenic Acid (GLA)0.05 g
- Docosapentaenoic Acid (DPA)0.01 g
- Eicosapentaenoic Acid (EPA)0.03 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.02 g
Protein
- Protein40 / 56 g(71%)
Amino Acids
- Lysine3.5 g
- Serine1.5 g
- Valine2.2 g
- Alanine3.5 g
- Cystine0.2 g
- Cysteine0.5 g
- Proline2.5 g
- Taurine50 mg
- Arginine2 g
- Histidine1.2 g
- Threonine1.8 g
- Isoleucine2 g
- Methionine0.9 g
- Tryptophan0.4 g
- Glutamic Acid6 g
- Aspartic Acid4 g
- Phenylalanine1.7 g
- Glycine2 g
- Leucine3 g
- Tyrosine1.3 g
Vitamins
- Vitamin A60 / 900 ug(7%)
- Vitamin C3 / 90 mg(3%)
- Vitamin D1 / 15 ug(7%)
- Vitamin E1 / 15 mg(7%)
- Vitamin K15 / 120 ug(12%)
- Vitamin B60.5 / 1.3 mg(38%)
- Vitamin B122.5 / 2.4 ug(104%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.4 / 1.3 mg(31%)
- Niacin (B3)5 / 16 mg(31%)
- Folate20 / 400 ug(5%)
- Pantothenic Acid (B5)1 / 5 mg(20%)
- Biotin4 / 30 ug(13%)
- Choline150 / 550 mg(27%)
Minerals
- Calcium164 / 1,000 mg(16%)
- Iron4 / 8 mg(50%)
- Magnesium25 / 420 mg(6%)
- Phosphorus200 / 700 mg(29%)
- Potassium300 / 3,400 mg(9%)
- Sodium959 / 2,300 mg(42%)
- Zinc5 / 11 mg(45%)
- Copper0.5 / 0.9 mg(56%)
- Manganese0.1 / 2.3 mg(4%)
- Selenium20 / 55 ug(36%)
- Iodine15 / 150 ug(10%)
- Chromium2 / 35 ug(6%)
- Molybdenum10 / 45 ug(22%)
- Chloride1,478 / 2,300 mg(64%)
Other
- Water210 / 3,700 g(6%)
Sources
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