Khao Niao Nutrition Facts: Calories, Macros & Health Benefits
Summary: Khao Niao contains 250 calories, 4g protein, 38g carbs, and 9.5g fat per 2 pieces (100g). It is a source of saturated fat, cholesterol, iron.
Nutrition Facts — 2 pieces (100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 250 kcal | 12% |
| Protein | 4.0g | 8% |
| Carbohydrates | 38.0g | 14% |
| Total Fat | 9.5g | 12% |
| Fiber | 0.80g | 3% |
| Sugar | 18.0g | -- |
| Saturated Fat | 7.0g | 35% |
| Cholesterol | 50.0mg | 17% |
| Sodium | 50.0mg | 2% |
| Potassium | 0.50mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 100.0mg | 556% |
| Magnesium | 0.70mg | 0% |
| Zinc | 70.0mg | 636% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 0.80mg | 47% |
| Vitamin B12 | 0.06mcg | 2% |
| Folate | 15.0mcg | 4% |
| Vitamin E | 0.30mg | 2% |
| Vitamin K | 0.20mcg | 0% |
| Phosphorus | 30.0mg | 2% |
Is Khao Niao Good for You?
Khao Niao provides 250 calories per 2 pieces (100g) with 4g protein, 38g carbohydrates, and 9.5g fat. It is a source of saturated fat (35% dv), cholesterol (17% dv), iron (556% dv).
Thai-Lao layered dessert with a sticky rice base and coconut egg custard topping, cut into squares or diamonds
Key Health Benefits of Khao Niao
- Saturated Fat (35% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (556% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (636% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (47% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Khao Niao Nutrition with Gram
Use Gram to log khao niao and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in khao niao?
Khao Niao contains 250 calories per 2 pieces (100g).
How much protein is in khao niao?
Khao Niao provides 4g of protein per 2 pieces (100g).
How many carbs are in khao niao?
Khao Niao has 38g of carbohydrates per 2 pieces (100g).
Is khao niao good for tracking nutrition?
Yes. Khao Niao can be logged by calories, macros, and micronutrients in the Gram app.
How should I use khao niao in a meal plan?
Use Khao Niao as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track khao niao and thousands of other foods with the Gram app.