Ifisashi Recipe

Ifisashi has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin C, Niacin and Folate.

The food contains 21.9g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 15 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and average PUFA.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 5 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Ifisashi has been given a composite ranking of 100, and on a regular basis.

Calorie Breakdown

 Calories from Protein19%
 Calories from Fat54%
 Calories from Carbs28%

Why this is good for you

  • High in Protein
  • High in Niacin
  • Very high in Vitamin C
  • No Cholesterol
  • Very high in Dietary Fiber
  • Very high in Calcium

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A7.7 IU0.2%Mid 40%Average
Retinol0 mcg
Vitamin C22.1 mg36.9%Top 10%Very High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin2.6 mg12.8%Top 30%High
Vitamin B60 mg
Folate133.2 mcg33.3%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.43 mg4.3%Mid 40%Average

Mineral Analysis

Calcium154.9 mg15.5%Top 10%Very High
Iron2.1 mg11.8%Top 30%High
Magnesium49.4 mg12.3%Top 10%Very High
Phosphorus97 mg9.7%Mid 40%Average
Potassium300.9 mg8.6%Top 30%High
Sodium20 mg0.8%Bottom 30%Low
Zinc0.85 mg5.7%Mid 40%Average
Copper0.43 mg21.3%Top 10%Very High
Manganese0.85 mg42.6%Top 10%Very High
Selenium1.7 mcg2.4%Bottom 30%Low

Carbohydrate Analysis

Total Carbohydrate9.3 g3.1%Mid 40%Average
Dietary Fiber4.5 g18%Top 10%Very High
Sugars2.2 g
Glucose0.4 mg
Fructose0.4 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein6.4 g12.8%Mid 40%Average
Tryptophan0 mg
Threonine0.4 mg
Isoleucine0.4 mg
Leucine0.4 mg
Lysine0.4 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0.4 mg
Valine0.4 mg
Arginine0.4 mg
Histidine0 mg
Alanine0.4 mg
Aspartic Acid0.9 mg
Glutamic Acid1.3 mg
Glycine0.4 mg
Proline0.4 mg
Serine0.4 mg

Fat Analysis

Total Fat8 g12.4%Mid 40%Average
Saturated Fat1.1 g5.5%Mid 40%Average
Monounsaturated Fat3.8 g
Polyunsaturated Fat2.6 g

Other Nutrients Analysis

Alcohol0 g
Ash1.3 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 288 Calories from Fat 170

% Daily Value *

Total Fat 18.9 g 29.1%

Saturated Fat 2.6 g 13%

Trans Fat

Cholesterol 0 mg

Sodium 47 mg 2%

Total Carbohydrates 21.9 g 7.3%

Dietary Fiber 10.6 g42.4%

Sugars 5.1 g

Protein 15 g 30%

Vitamin A 0.4% Vitamin C 86.7%

Calcium 36.4% Iron 27.8%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/ifisashi-455142 Embed Table:

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