Shafout
Shafout is a light and savory snack with a modest calorie count and a good amount of protein. It provides a balanced intake of carbohydrates and fats, including limited saturated fats. This snack is rich in vitamins A, C, and E, supporting general well-being. Essential minerals like calcium, potassium, and iron add to its nutritious profile, making it a wholesome choice.
Macronutrient distribution
A Serving (300 g) of Shafout contains 320 calories, 15 g of protein, 40 g of carbohydrates, and 10 g of fat.
- Protein
- 15 g19%
- Carbs
- 40 g52%
- Fat
- 10 g29%
of calories
Calorie Burn
How long would it take to burn off 320 calories?
- Walking3.5 mph, moderate pace57 min
- YogaModerate effort, gentle pace81 min
- SwimmingFreestyle, moderate effort42 min
- Biking12–14 mph, moderate effort30 min
- StairsStair climbing, moderate pace41 min
- Running5 mph (12 min/mile)29 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 (300 g)
Carbohydrates
- Carbohydrates40 / 313 g(13%)
- Dietary Fiber4 / 38 g(11%)
- Soluble Fiber1.5 g
- Insoluble Fiber2.5 g
- Total Sugars8 g
Fats
- Total Fat10 / 83 g(12%)
- Saturated Fat3 / 25 g(12%)
- Monounsaturated Fat5 g
- Polyunsaturated Fat2 g
- Cholesterol15 / 300 mg(5%)
- Omega-30.2 g
- Omega-61.8 g
- Omega-95 g
- Oleic Acid4.5 g
- Capric Acid0.1 g
- Erucic Acid0.2 g
- Lauric Acid0.3 g
- Stearic Acid0.8 g
- Caprylic Acid0.1 g
- Linoleic Acid1.6 g
- Myristic Acid0.7 g
- Palmitic Acid1 g
- Linolenic Acid0.2 g
- Eicosenoic Acid0.3 g
- Arachidonic Acid0.05 g
- Alpha-Linolenic Acid (ALA)0.2 g
- Gamma-Linolenic Acid (GLA)0.1 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.05 g
Protein
- Protein15 / 56 g(27%)
Amino Acids
- Lysine1.1 g
- Serine0.84 g
- Valine0.93 g
- Alanine0.93 g
- Cystine0.19 g
- Cysteine0.28 g
- Proline0.93 g
- Arginine0.84 g
- Histidine0.37 g
- Threonine0.74 g
- Isoleucine0.83 g
- Methionine0.28 g
- Tryptophan0.18 g
- Glutamic Acid1.9 g
- Aspartic Acid1.4 g
- Phenylalanine0.65 g
- Glycine0.74 g
- Leucine1.3 g
- Tyrosine0.56 g
Vitamins
- Vitamin A100 / 900 ug(11%)
- Vitamin C10 / 90 mg(11%)
- Vitamin D1 / 15 ug(7%)
- Vitamin E1.2 / 15 mg(8%)
- Vitamin K20 / 120 ug(17%)
- Vitamin B60.2 / 1.3 mg(15%)
- Vitamin B120.8 / 2.4 ug(33%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.3 / 1.3 mg(23%)
- Niacin (B3)2 / 16 mg(13%)
- Folate50 / 400 ug(13%)
- Pantothenic Acid (B5)0.5 / 5 mg(10%)
- Biotin2 / 30 ug(7%)
- Choline15 / 550 mg(3%)
Minerals
- Calcium150 / 1,000 mg(15%)
- Iron1.2 / 8 mg(15%)
- Magnesium20 / 420 mg(5%)
- Phosphorus100 / 700 mg(14%)
- Potassium250 / 3,400 mg(7%)
- Sodium150 / 2,300 mg(7%)
- Zinc1 / 11 mg(9%)
- Copper0.1 / 0.9 mg(11%)
- Manganese0.3 / 2.3 mg(13%)
- Selenium10 / 55 ug(18%)
- Iodine15 / 150 ug(10%)
- Chromium2 / 35 ug(6%)
- Molybdenum5 / 45 ug(11%)
Other
- Water225 / 3,700 g(6%)
Sources
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