Suya
Suya is a protein-rich dish perfect for those looking for a nourishing and satisfying meal. It provides a notable amount of iron and zinc, key minerals for everyday health. While it contains moderate total fat, its high protein content stands out. It also supplies several B vitamins that support energy metabolism.
Macro Impact
A Serving (200 g) of Suya contains 625 calories, 47 g of protein, 11.5 g of carbohydrates, and 38 g of fat.
Calorie Burn
How long would it take to burn off 625 calories?
- Walking3.5 mph, moderate pace111 min
- YogaModerate effort, gentle pace159 min
- SwimmingFreestyle, moderate effort82 min
- Biking12–14 mph, moderate effort60 min
- StairsStair climbing, moderate pace79 min
- Running5 mph (12 min/mile)57 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 (200 g)
Carbohydrates
- Carbohydrates11.5 / 313 g(4%)
- Dietary Fiber2.5 / 38 g(7%)
- Soluble Fiber0.8 g
- Insoluble Fiber1.7 g
- Total Sugars2 g
- Added Sugars1.5 / 63 g(2%)
- Sugar Alcohols0 g
- Other Carbohydrates7 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat38 / 83 g(46%)
- Saturated Fat11.5 / 25 g(46%)
- Trans Fat0 g
- Monounsaturated Fat15.6 g
- Polyunsaturated Fat10.9 g
- Cholesterol150 / 300 mg(50%)
- Omega-30.2 g
- Omega-610.9 g
- Omega-915.6 g
- Oleic Acid15 g
- Capric Acid0 g
- Erucic Acid0.3 g
- Lauric Acid0 g
- Stearic Acid3 g
- Caprylic Acid0 g
- Linoleic Acid10 g
- Myristic Acid1 g
- Palmitic Acid7.5 g
- Linolenic Acid0.05 g
- Eicosenoic Acid0.3 g
- Arachidonic Acid0.3 g
- Alpha-Linolenic Acid (ALA)0.2 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0.5 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.4 g
Protein
- Protein47 / 56 g(84%)
Amino Acids
- Lysine3.9 g
- Serine1.9 g
- Valine1.9 g
- Alanine3.1 g
- Cystine0.05 g
- Cysteine0.8 g
- Proline3.3 g
- Taurine80 mg
- Arginine2.7 g
- Histidine1.1 g
- Threonine1.6 g
- Isoleucine1.9 g
- Methionine1.2 g
- Tryptophan0.42 g
- Glutamic Acid7.1 g
- Aspartic Acid4.8 g
- Phenylalanine1.9 g
- Glycine2.4 g
- Leucine3.4 g
- Tyrosine1.7 g
Vitamins
- Vitamin A30 / 900 ug(3%)
- Vitamin C5 / 90 mg(6%)
- Vitamin D0.5 / 15 ug(3%)
- Vitamin E1 / 15 mg(7%)
- Vitamin K2 / 120 ug(2%)
- Vitamin B60.7 / 1.3 mg(54%)
- Vitamin B126 / 2.4 ug(250%)
- Thiamin (B1)0.2 / 1.2 mg(17%)
- Riboflavin (B2)0.4 / 1.3 mg(31%)
- Niacin (B3)16 / 16 mg(100%)
- Folate10 / 400 ug(3%)
- Pantothenic Acid (B5)1.5 / 5 mg(30%)
- Biotin5 / 30 ug(17%)
- Choline160 / 550 mg(29%)
Minerals
- Calcium20 / 1,000 mg(2%)
- Iron5.5 / 8 mg(69%)
- Magnesium25 / 420 mg(6%)
- Phosphorus200 / 700 mg(29%)
- Potassium760 / 3,400 mg(22%)
- Sodium1,000 / 2,300 mg(43%)
- Zinc5.5 / 11 mg(50%)
- Copper0.5 / 0.9 mg(56%)
- Manganese0.4 / 2.3 mg(17%)
- Selenium30 / 55 ug(55%)
- Iodine10 / 150 ug(7%)
- Chromium5 / 35 ug(14%)
- Molybdenum20 / 45 ug(44%)
- Chloride1,540 / 2,300 mg(67%)
Other
- Water120 / 3,700 g(3%)
- Caffeine0 mg
- Alcohol0 g
Sources
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