Shiro Wat
Shiro Wat provides a balanced nutritional profile with a notable amount of protein and rich dietary fiber to support healthy digestion. The dish contains moderate total fat, supplying energy without excess heaviness. Its iron and magnesium content helps maintain normal muscle function and energy metabolism. Additionally, the vitamins A and C present offer mild antioxidant benefits, making this curry both flavorful and nutritious.
Macro Impact
A Serving (235 g) of Shiro Wat contains 353 calories, 17 g of protein, 47 g of carbohydrates, and 12 g of fat.
Calorie Burn
How long would it take to burn off 353 calories?
- Walking3.5 mph, moderate pace63 min
- YogaModerate effort, gentle pace90 min
- SwimmingFreestyle, moderate effort46 min
- Biking12–14 mph, moderate effort34 min
- StairsStair climbing, moderate pace45 min
- Running5 mph (12 min/mile)32 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 (235 g)
Carbohydrates
- Carbohydrates47 / 313 g(15%)
- Dietary Fiber11.8 / 38 g(31%)
- Soluble Fiber4 g
- Insoluble Fiber7.8 g
- Total Sugars5 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates30.2 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat12 / 83 g(14%)
- Saturated Fat5 / 25 g(20%)
- Trans Fat0 g
- Monounsaturated Fat4 g
- Polyunsaturated Fat3 g
- Cholesterol0 / 300 mg(0%)
- Omega-30.3 g
- Omega-62.7 g
- Omega-94 g
- Oleic Acid3.8 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid2 g
- Caprylic Acid0 g
- Linoleic Acid2.4 g
- Myristic Acid1 g
- Palmitic Acid2 g
- Linolenic Acid0 g
- Eicosenoic Acid0.2 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.3 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0.2 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.1 g
Protein
- Protein17 / 56 g(30%)
Amino Acids
- Lysine1.1 g
- Serine0.9 g
- Valine1.1 g
- Alanine0.9 g
- Cystine0.15 g
- Cysteine0.15 g
- Proline0.8 g
- Taurine0 mg
- Arginine1.2 g
- Histidine0.5 g
- Threonine1 g
- Isoleucine0.8 g
- Methionine0.2 g
- Tryptophan0.2 g
- Glutamic Acid2.7 g
- Aspartic Acid1.8 g
- Phenylalanine1.2 g
- Glycine0.9 g
- Leucine1.3 g
- Tyrosine0.5 g
Vitamins
- Vitamin A100 / 900 ug(11%)
- Vitamin C5 / 90 mg(6%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E1.5 / 15 mg(10%)
- Vitamin K5 / 120 ug(4%)
- Vitamin B60.2 / 1.3 mg(15%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.2 / 1.2 mg(17%)
- Riboflavin (B2)0.1 / 1.3 mg(8%)
- Niacin (B3)1.5 / 16 mg(9%)
- Folate120 / 400 ug(30%)
- Pantothenic Acid (B5)0.5 / 5 mg(10%)
- Biotin5 / 30 ug(17%)
- Choline30 / 550 mg(5%)
Minerals
- Calcium50 / 1,000 mg(5%)
- Iron3 / 8 mg(38%)
- Magnesium50 / 420 mg(12%)
- Phosphorus150 / 700 mg(21%)
- Potassium300 / 3,400 mg(9%)
- Sodium588 / 2,300 mg(26%)
- Zinc1.5 / 11 mg(14%)
- Copper0.3 / 0.9 mg(33%)
- Manganese0.5 / 2.3 mg(22%)
- Selenium8 / 55 ug(15%)
- Iodine5 / 150 ug(3%)
- Chromium10 / 35 ug(29%)
- Molybdenum15 / 45 ug(33%)
- Chloride907 / 2,300 mg(39%)
Other
- Water160 / 3,700 g(4%)
- Caffeine0 mg
- Alcohol0 g
Sources
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