Nutrition Facts

 
NUTRITION | FACTS
It is good to know what you are eating!


Amount Per
100 g
Calories
158
Total Fat 11 g
16%
Cholesterol 844 mg
281%
Sodium 141 mg
5%
Potassium 132 mg
3%
Total Carbohydrate 0.4 g
0%
Protein 13 g
26%
Vitamin A
110%
Calcium
6%
Vitamin D
13%
Vitamin B-12
26%
Iron
20%
Vitamin B-6
10%
Magnesium
3%

Quail Eggs
The quail egg not only has amazing protein, it contains good cholesterol and a high concentration of minerals and vitamins. When comparing quail eggs vs chicken eggs, one quail egg contains six times more vitamin B1 and 15 times more vitamin B2.
Amount Per
100 g
Calories
155
Total Fat 11 g
16%
Cholesterol 373 mg
124%
Sodium 124 mg
5%
Potassium 126 mg
3%
Total Carbohydrate 1.1 g
0%
Protein 13 g
26%
Vitamin A
110%
Calcium
5%
Vitamin D
21%
Vitamin B-12
18%
Iron
6%
Vitamin B-6
5%
Magnesium
2%

Eggs
Some eggs are laid by female animals of many different species, including birds, reptiles, amphibians, mammals, and fish, and have been eaten by humans for thousands of years. Bird and reptile eggs consist of a protective eggshell, albumen, and vitellus, contained within various thin membranes.
Amount Per
100 g
Calories
131
Total Fat 1.4 g
2%
Cholesterol 0 mg
0%
Sodium 27 mg
1%
Potassium 715 mg
20%
Total Carbohydrate 28 g
9%
Protein 2 g
4%
Vitamin C
44%
Calcium
4%
Vitamin D
0%
Vitamin B-12
0%
Iron
9%
Vitamin B-6
10%
Magnesium
13%

Chestnut
The chestnuts are a group of eight or nine species of deciduous trees and shrubs in the genus Castanea, in the beech family Fagaceae. They are native to temperate regions of the Northern Hemisphere. The name also refers to the edible nuts they produce.
Amount Per
Per 1 cup (155g) in pods
Calories
189
Total Fat
8 g
Sodium
9.3 mg
Potassium
675.8 mg
Total Carbohydrate
15 g
Protein
17 g
Calcium
80 mg
Iron
3.28 mg

Edamame
An excellent complete and protein rich snack, add to salads, sides or stir-fries. Make sure your source is GMO free.
Amount Per
1 TBSP (16 g)
Total Fat
8 g
Sodium
65 mg
Potassium
87.4 mg
Total Carbohydrate
4.4 g
Protein
2.8 g

Cashew Butter
All of the fat in cashew butter is heart-healthy unsaturated fat, which is excellent news for anyone who enjoys the smooth, creamy taste as an alternative to peanut butter or conventional butter.
Amount Per
1 TBSP (16 g)
Calories
98
Total Fat
9 g
Sodium
1.1 mg
Potassium
119.7 mg
Total Carbohydrate
3 g
Protein
3.4 g

Almond Butter
If you are allergic or sensitive to peanuts and not allergic to other tree nuts, almonds are a great replacement.
Amount Per
1 TBSP (16 g)
Calories
94
Total Fat
6 g
Sodium
2.7 mg
Potassium
104 mg
Total Carbohydrate
3 g
Protein
4 g

Peanut Butter - Crunchy
Half of the fat in peanut butter is made up of oleic acid, a healthy type of monounsaturated fat also found in high amounts in olive oil.
Amount Per
1 fruit (155g)
Calories
146
Total Fat
0.4 g
Sodium
14 mg
Potassium
382.9 mg
Total Carbohydrate
37 g
Protein
3.2 g

Sugar-apple
Many find it this fruit fattening because ashta in Arabic also means the fat derived from the cream of the milk. The nutrition facts will change your mind.
Amount Per
1 cup (188g)
Calories
217
Total Fat
0.7 g
Sodium
3.8 mg
Potassium
955 mg
Total Carbohydrate
39 g
Protein
15 g

Lima Beans (without pod)
Lima beans pods are famous in the Mediterranean cuisine and known as "لوبيه " and often mistaken when translated by green beans " لوبيه الرفيعة". If you are cooking the beans with the pod, divide the entire nutrition fact by half.
Amount Per
1 cup (125g) Boiled
Calories
44
Total Fat
0.4 g
Sodium
1.3 mg
Potassium
182.5 mg
Total Carbohydrate
10 g
Protein
2.4 g

Green Beans
Like other vegetables, green beans are a good source of fiber, potassium, and folate, and are an excellent source of protein, iron, and zinc. They contain anti-oxidants similar to those found in green tea, also known as catechins, which can improve heart health and help prevent cancer and manage/prevent diabetes.