Bamia
Bamia is a tasty and nutritious vegetable with a low calorie content. It provides a good amount of plant-based protein and healthy fats, including some saturated fats. Rich in vitamins A, C, and K, it supports a balanced diet. It also offers dietary fiber for digestion and important minerals such as iron, calcium, and potassium.
Macronutrient distribution
A Serving (240 g) of Bamia contains 220 calories, 8 g of protein, 18 g of carbohydrates, and 13 g of fat.
- Protein
- 8 g14%
- Carbs
- 18 g33%
- Fat
- 13 g53%
of calories
Calorie Burn
How long would it take to burn off 220 calories?
- Walking3.5 mph, moderate pace39 min
- YogaModerate effort, gentle pace56 min
- SwimmingFreestyle, moderate effort29 min
- Biking12–14 mph, moderate effort21 min
- StairsStair climbing, moderate pace28 min
- Running5 mph (12 min/mile)20 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 (240 g)
Carbohydrates
- Carbohydrates18 / 313 g(6%)
- Dietary Fiber5 / 38 g(13%)
- Soluble Fiber2 g
- Insoluble Fiber3 g
- Total Sugars8 g
Fats
- Total Fat13 / 83 g(16%)
- Saturated Fat4 / 25 g(16%)
- Monounsaturated Fat5 g
- Polyunsaturated Fat4 g
- Cholesterol40 / 300 mg(13%)
- Omega-30.2 g
- Omega-63.8 g
- Omega-95 g
- Oleic Acid5 g
- Capric Acid0.1 g
- Lauric Acid0.1 g
- Stearic Acid1.2 g
- Caprylic Acid0.1 g
- Linoleic Acid3.5 g
- Myristic Acid0.5 g
- Palmitic Acid2 g
- Arachidonic Acid0.05 g
- Alpha-Linolenic Acid (ALA)0.2 g
- Docosahexaenoic Acid (DHA)0.01 g
- Gamma-Linolenic Acid (GLA)0.2 g
- Docosapentaenoic Acid (DPA)0.01 g
- Eicosapentaenoic Acid (EPA)0.05 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.05 g
Protein
- Protein8 / 56 g(14%)
Amino Acids
- Lysine0.65 g
- Serine0.35 g
- Valine0.45 g
- Alanine0.5 g
- Cystine0.1 g
- Cysteine0.15 g
- Proline0.5 g
- Taurine15 mg
- Arginine0.55 g
- Histidine0.25 g
- Threonine0.35 g
- Isoleucine0.4 g
- Methionine0.2 g
- Tryptophan0.15 g
- Glutamic Acid1 g
- Aspartic Acid0.7 g
- Phenylalanine0.4 g
- Glycine0.4 g
- Leucine0.6 g
- Tyrosine0.3 g
Vitamins
- Vitamin A400 / 900 ug(44%)
- Vitamin C25 / 90 mg(28%)
- Vitamin D0.5 / 15 ug(3%)
- Vitamin E1 / 15 mg(7%)
- Vitamin K30 / 120 ug(25%)
- Vitamin B60.2 / 1.3 mg(15%)
- Vitamin B120.5 / 2.4 ug(21%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.1 / 1.3 mg(8%)
- Niacin (B3)2 / 16 mg(12%)
- Folate30 / 400 ug(8%)
- Pantothenic Acid (B5)1 / 5 mg(20%)
- Biotin5 / 30 ug(17%)
- Choline30 / 550 mg(5%)
Minerals
- Calcium40 / 1,000 mg(4%)
- Iron2 / 8 mg(25%)
- Magnesium30 / 420 mg(7%)
- Phosphorus100 / 700 mg(14%)
- Potassium300 / 3,400 mg(9%)
- Sodium300 / 2,300 mg(13%)
- Zinc2 / 11 mg(18%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.3 / 2.3 mg(13%)
- Selenium15 / 55 ug(27%)
- Iodine10 / 150 ug(7%)
- Chromium5 / 35 ug(14%)
- Molybdenum10 / 45 ug(22%)
Other
- Water200 / 3,700 g(5%)
Sources
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