Waakye With Fish
Waakye with fish offers a balanced source of high-quality protein and moderate fat content, making it a satisfying choice. It stands out for its richness in dietary fiber, which supports digestion, alongside valuable minerals such as iron, potassium, and phosphorus. The dish also contains beneficial vitamins like C, A, and select B vitamins, enhancing its nutritional profile. Small amounts of omega-3 fats add to its appeal, creating a wholesome and tasty meal option.
Macro Impact
A Serving (300 g) of Waakye With Fish contains 550 calories, 28 g of protein, 80 g of carbohydrates, and 10 g of fat.
Calorie Burn
How long would it take to burn off 550 calories?
- Walking3.5 mph, moderate pace97 min
- YogaModerate effort, gentle pace140 min
- SwimmingFreestyle, moderate effort72 min
- Biking12–14 mph, moderate effort52 min
- StairsStair climbing, moderate pace70 min
- Running5 mph (12 min/mile)50 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
- Carbohydrates80 / 313 g(26%)
- Dietary Fiber15 / 38 g(39%)
- Soluble Fiber5 g
- Insoluble Fiber10 g
- Total Sugars3 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat10 / 83 g(12%)
- Saturated Fat3 / 25 g(12%)
- Trans Fat0 g
- Monounsaturated Fat4 g
- Polyunsaturated Fat3 g
- Cholesterol70 / 300 mg(23%)
- Omega-30.8 g
- Omega-62 g
- Omega-93 g
- Oleic Acid3 g
- Capric Acid0.1 g
- Erucic Acid0 g
- Lauric Acid0.2 g
- Stearic Acid0.7 g
- Caprylic Acid0.1 g
- Linoleic Acid1.8 g
- Myristic Acid0.7 g
- Palmitic Acid1.2 g
- Linolenic Acid0.1 g
- Eicosenoic Acid0.2 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.1 g
- Docosahexaenoic Acid (DHA)0.4 g
- Gamma-Linolenic Acid (GLA)0.1 g
- Docosapentaenoic Acid (DPA)0.1 g
- Eicosapentaenoic Acid (EPA)0.3 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.1 g
Protein
- Protein28 / 56 g(50%)
Amino Acids
- Lysine2 g
- Serine1.5 g
- Valine1.1 g
- Alanine1.5 g
- Cystine0.1 g
- Cysteine0.2 g
- Proline1.5 g
- Taurine40 mg
- Arginine2 g
- Histidine0.7 g
- Threonine1.1 g
- Isoleucine1.2 g
- Methionine0.7 g
- Tryptophan0.2 g
- Glutamic Acid5 g
- Aspartic Acid3.5 g
- Phenylalanine1.4 g
- Glycine1.8 g
- Leucine2 g
- Tyrosine1.2 g
Vitamins
- Vitamin A120 / 900 ug(13%)
- Vitamin C15 / 90 mg(17%)
- Vitamin D4 / 15 ug(27%)
- Vitamin E3 / 15 mg(20%)
- Vitamin K30 / 120 ug(25%)
- Vitamin B60.5 / 1.3 mg(38%)
- Vitamin B122 / 2.4 ug(83%)
- Thiamin (B1)0.2 / 1.2 mg(17%)
- Riboflavin (B2)0.3 / 1.3 mg(23%)
- Niacin (B3)4 / 16 mg(25%)
- Folate120 / 400 ug(30%)
- Pantothenic Acid (B5)1 / 5 mg(20%)
- Biotin5 / 30 ug(17%)
- Choline90 / 550 mg(16%)
Minerals
- Calcium60 / 1,000 mg(6%)
- Iron5 / 8 mg(63%)
- Magnesium60 / 420 mg(14%)
- Phosphorus200 / 700 mg(29%)
- Potassium800 / 3,400 mg(24%)
- Sodium700 / 2,300 mg(30%)
- Zinc3 / 11 mg(27%)
- Copper0.3 / 0.9 mg(33%)
- Manganese0.5 / 2.3 mg(22%)
- Selenium40 / 55 ug(73%)
- Iodine30 / 150 ug(20%)
- Chromium5 / 35 ug(14%)
- Molybdenum10 / 45 ug(22%)
- Chloride1,050 / 2,300 mg(46%)
Other
- Water200 / 3,700 g(5%)
- Caffeine0 mg
- Alcohol0 g
Sources
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