Khao Niao Nutrition Facts: Calories, Macros & Health Benefits
Summary: Khao Niao contains 150 calories, 3.5g protein, 33g carbs, and 1.2g fat per one cup (150g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one cup (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 150 kcal | 8% |
| Protein | 3.5g | 7% |
| Carbohydrates | 33.0g | 12% |
| Total Fat | 1.2g | 2% |
| Fiber | 2.0g | 7% |
| Sugar | 0.50g | -- |
| Saturated Fat | 0.30g | 2% |
| Sodium | 3.0mg | 0% |
| Calcium | 50.0mg | 4% |
| Iron | 120.0mg | 667% |
| Magnesium | 1.2mg | 0% |
| Zinc | 130.0mg | 1182% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Vitamin B6 | 2.5mg | 147% |
| Vitamin B12 | 0.15mcg | 6% |
| Folate | 10.0mcg | 2% |
| Vitamin E | 0.30mg | 2% |
Is Khao Niao Good for You?
Khao Niao provides 150 calories per one cup (150g) with 3.5g protein, 33g carbohydrates, and 1.2g fat. It is a source of iron (667% dv), zinc (1182% dv), vitamin b6 (147% dv).
Thai/Lao black glutinous rice, rich in anthocyanins, often steamed and served as a staple or used in desserts
Key Health Benefits of Khao Niao
- Iron (667% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1182% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (147% 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 150 calories per one cup (150g).
How much protein is in khao niao?
Khao Niao provides 3.5g of protein per one cup (150g).
How many carbs are in khao niao?
Khao Niao has 33g of carbohydrates per one cup (150g).
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.