Oka I'A Nutrition Facts: Calories, Macros & Health Benefits
Summary: Oka I'A contains 170 calories, 12g protein, 2.8g carbs, and 12.5g fat per one cup (200g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one cup (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 170 kcal | 8% |
| Protein | 12.0g | 24% |
| Carbohydrates | 2.8g | 1% |
| Total Fat | 12.5g | 16% |
| Fiber | 0.70g | 2% |
| Sugar | 2.0g | -- |
| Saturated Fat | 9.5g | 48% |
| Cholesterol | 26.0mg | 9% |
| Sodium | 355.0mg | 15% |
| Potassium | 10.0mg | 0% |
| Calcium | 29.0mg | 2% |
| Iron | 340.0mg | 1889% |
| Magnesium | 0.55mg | 0% |
| Zinc | 185.0mg | 1682% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Vitamin B6 | 2.6mg | 153% |
| Vitamin B12 | 0.21mcg | 9% |
| Folate | 13.0mcg | 3% |
| Vitamin E | 1.1mg | 7% |
| Vitamin K | 2.3mcg | 2% |
| Phosphorus | 16.0mg | 1% |
Is Oka I’A Good for You?
Oka I’A provides 170 calories per one cup (200g) with 12g protein, 2.8g carbohydrates, and 12.5g fat. It is a source of saturated fat (48% dv), sodium (15% dv), iron (1889% dv).
Traditional Niuean raw fish salad marinated in citrus and coconut cream
Key Health Benefits of Oka I’A
- Saturated Fat (48% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1889% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1682% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (153% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 12g protein per serving to support satiety and muscle maintenance.
How to Track Oka I’A Nutrition with Gram
Use Gram to log oka i’a 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 oka i'a?
Oka I'A contains 170 calories per one cup (200g).
How much protein is in oka i'a?
Oka I'A provides 12g of protein per one cup (200g).
How many carbs are in oka i'a?
Oka I'A has 2.8g of carbohydrates per one cup (200g).
Is oka i'a good for tracking nutrition?
Yes. Oka I'A can be logged by calories, macros, and micronutrients in the Gram app.
How should I use oka i'a in a meal plan?
Use Oka I'A 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 oka i'a and thousands of other foods with the Gram app.