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Arepa nutrition: calories, carbs, GI, protein, fiber, fats

Restaurant, Latino, arepa (unleavened cornmeal bread)
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Arepa

Arepa
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
55 (low)
Glycemic load 19 (medium)
Calories  ⓘ Calories for selected serving 219 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 35 grams
Default serving size  ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 piece (98 grams)
Acidity (Based on PRAL)  ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 3.3 (acidic)
TOP 24% Net carbs ⓘHigher in Net carbs content than 76% of foods
TOP 24% Calcium ⓘHigher in Calcium content than 76% of foods
TOP 25% Carbs ⓘHigher in Carbs content than 75% of foods
TOP 30% Retinol ⓘHigher in Retinol content than 70% of foods
TOP 30% Fiber ⓘHigher in Fiber content than 70% of foods

Arepa calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 219
Calories in 1 piece 215 98 g

Arepa Glycemic index (GI)

55

Arepa Glycemic load (GL)

19

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 27% 39% 19% 50% 7.8% 35% 22% 10% 15% 33%
Calcium: 267mg of 1,000mg 27%
Iron: 3.1mg of 8mg 39%
Magnesium: 81mg of 420mg 19%
Phosphorus: 351mg of 700mg 50%
Potassium: 264mg of 3,400mg 7.8%
Sodium: 810mg of 2,300mg 35%
Zinc: 2.4mg of 11mg 22%
Copper: 0.09mg of 1mg 10%
Manganese: 0.35mg of 2mg 15%
Selenium: 18µg of 55µg 33%

Mineral chart - relative view

89 mg
TOP 24%
270 mg
TOP 36%
27 mg
TOP 37%
0.8 mg
TOP 58%
1 mg
TOP 59%
0.12 mg
TOP 59%
117 mg
TOP 60%
6.1 µg
TOP 66%
88 mg
TOP 85%
0.03 mg
TOP 89%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 13% 5.8% 0% 0% 18% 9.7% 17% 12% 25% 0% 0% 2.4% 8.8%
Vitamin A: 639IU of 5,000IU 13%
Vitamin E : 0.87mg of 15mg 5.8%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 0mg of 90mg 0%
Vitamin B1: 0.21mg of 1mg 18%
Vitamin B2: 0.13mg of 1mg 9.7%
Vitamin B3: 2.7mg of 16mg 17%
Vitamin B5: 0.61mg of 5mg 12%
Vitamin B6: 0.32mg of 1mg 25%
Folate: 0µg of 400µg 0%
Vitamin B12: 0µg of 2µg 0%
Choline: 13mg of 550mg 2.4%
Vitamin K: 11µg of 120µg 8.8%

Vitamin chart - relative view

213 IU
TOP 33%
3.5 µg
TOP 59%
0.07 mg
TOP 62%
0.11 mg
TOP 63%
0.29 mg
TOP 67%
0.89 mg
TOP 70%
0.2 mg
TOP 81%
0.04 mg
TOP 83%
4.4 mg
TOP 92%
0 µg
TOP 100%

Macronutrients chart

6% 6% 37% 50% 2%
Protein:
Daily Value: 11%
5.5 g of 50 g
5.5 g (11% of DV )
Fats:
Daily Value: 8%
5.4 g of 65 g
5.4 g (8% of DV )
Carbs:
Daily Value: 12%
37.1 g of 300 g
37.1 g (12% of DV )
Water:
Daily Value: 3%
50.8 g of 2,000 g
50.8 g (3% of DV )
Other:
1.2 g
1.2 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 51% 55% 44% 74% 33% 37% 47% 45% 71%
Tryptophan: 144mg of 280mg 51%
Threonine: 579mg of 1,050mg 55%
Isoleucine: 621mg of 1,400mg 44%
Leucine: 2013mg of 2,730mg 74%
Lysine: 684mg of 2,100mg 33%
Methionine: 393mg of 1,050mg 37%
Phenylalanine: 828mg of 1,750mg 47%
Valine: 828mg of 1,820mg 45%
Histidine: 498mg of 700mg 71%

Fat type information

54% 28% 18%
Saturated Fat: 2.9 g
Monounsaturated Fat: 1.5 g
Polyunsaturated fat: 0.99 g

Carbohydrate type breakdown

45% 55%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.41 g
Galactose: 0 g

Fiber content ratio for Arepa

2% 7% 91%
Sugar: 0.87 g
Fiber: 2.6 g
Other: 34 g

All nutrients for Arepa per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 219kcal 11% 44% 4.7 times more than OrangeOrange
Protein 5.5g 13% 59% 1.9 times more than BroccoliBroccoli
Fats 5.4g 8% 49% 6.2 times less than CheeseCheese
Net carbs 35g N/A 24% 1.6 times less than ChocolateChocolate
Carbs 37g 12% 25% 1.3 times more than RiceRice
Cholesterol 5mg 2% 52% 74.6 times less than EggEgg
Magnesium 27mg 6% 37% 5.2 times less than AlmondAlmond
Calcium 89mg 9% 24% 1.4 times less than MilkMilk
Potassium 88mg 3% 85% 1.7 times less than CucumberCucumber
Iron 1mg 13% 59% 2.5 times less than Beef broiledBeef broiled
Sugar 0.87g N/A 67% 10.3 times less than Coca-ColaCoca-Cola
Fiber 2.6g 10% 30% 1.1 times more than OrangeOrange
Copper 0.03mg 3% 89% 4.7 times less than ShiitakeShiitake
Zinc 0.8mg 7% 58% 7.9 times less than Beef broiledBeef broiled
Phosphorus 117mg 17% 60% 1.6 times less than Chicken meatChicken meat
Sodium 270mg 12% 36% 1.8 times less than White BreadWhite Bread
Vitamin A 213IU 4% 33% 78.4 times less than CarrotCarrot
Vitamin A RAE 61µg 7% 32%
Vitamin E 0.29mg 2% 67% 5 times less than KiwifruitKiwifruit
Selenium 6.1µg 11% 66%
Manganese 0.12mg 5% 59%
Vitamin B1 0.07mg 6% 62% 3.8 times less than Pea rawPea raw
Vitamin B2 0.04mg 3% 83% 3.1 times less than AvocadoAvocado
Vitamin B3 0.89mg 6% 70% 10.8 times less than Turkey meatTurkey meat
Vitamin B5 0.2mg 4% 81% 5.6 times less than Sunflower seedSunflower seed
Vitamin B6 0.11mg 8% 63% 1.1 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 3.5µg 3% 59% 29 times less than BroccoliBroccoli
Trans Fat 0.16g N/A 59% 94.8 times less than MargarineMargarine
Choline 4.4mg 1% 92%
Saturated Fat 2.9g 15% 38% 2 times less than Beef broiledBeef broiled
Monounsaturated Fat 1.5g N/A 58% 6.5 times less than AvocadoAvocado
Polyunsaturated fat 0.99g N/A 46% 47.7 times less than WalnutWalnut
Tryptophan 0.05mg 0% 86% 6.4 times less than Chicken meatChicken meat
Threonine 0.19mg 0% 84% 3.7 times less than Beef broiledBeef broiled
Isoleucine 0.21mg 0% 85% 4.4 times less than Salmon rawSalmon raw
Leucine 0.67mg 0% 78% 3.6 times less than Tuna BluefinTuna Bluefin
Lysine 0.23mg 0% 84% 2 times less than TofuTofu
Methionine 0.13mg 0% 80% 1.4 times more than QuinoaQuinoa
Phenylalanine 0.28mg 0% 83% 2.4 times less than EggEgg
Valine 0.28mg 0% 84% 7.4 times less than Soybean rawSoybean raw
Histidine 0.17mg 0% 81% 4.5 times less than Turkey meatTurkey meat
Fructose 0g 0% 100% N/AApple
Omega-3 - EPA 0g N/A 46% 230 times less than SalmonSalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - ALA 0.07g N/A 88% 140.6 times less than Canola oilCanola oil
Omega-3 - DPA 0g N/A 51% 56.7 times less than SalmonSalmon
Omega-3 - Eicosatrienoic acid 0g N/A 100%
Omega-6 - Gamma-linoleic acid 0g N/A 90%
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A 94%
Omega-6 - Eicosadienoic acid 0g N/A 85%
Omega-6 - Linoleic acid 0.83g N/A 88% 14.9 times less than AlmondAlmond

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 219
% Daily Value*
8.3%
Total Fat 5.4g
13%
Saturated Fat 2.9g
0
Trans Fat 0g
1.7%
Cholesterol 5mg
12%
Sodium 270mg
12%
Total Carbohydrate 37g
10%
Dietary Fiber 2.6g
Total Sugars 0g
Includes ? g Added Sugars
Protein 5.5g
Vitamin D 0mcg 0

Calcium 89mg 8.9%

Iron 1mg 13%

Potassium 88mg 2.6%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

ⓘ  Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
limit break
ⓘ  Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
ok

Arepa nutrition infographic

Arepa nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168070/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.