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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)
Calories ⓘ Calories per 100-gram serving 219
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 34.54 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

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 27% 39% 20% 51% 8% 36% 22% 10% 16% 34% 3%
Calcium: 89 mg of 1,000 mg 9%
Iron: 1.04 mg of 8 mg 13%
Magnesium: 27 mg of 420 mg 6%
Phosphorus: 117 mg of 700 mg 17%
Potassium: 88 mg of 3,400 mg 3%
Sodium: 270 mg of 2,300 mg 12%
Zinc: 0.8 mg of 11 mg 7%
Copper: 0.03 mg of 1 mg 3%
Manganese: 0.116 mg of 2 mg 5%
Selenium: 6.1 µg of 55 µg 11%
Choline: 4.4 mg of 550 mg 1%

Mineral chart - relative view

Calcium
89 mg
TOP 24%
Sodium
270 mg
TOP 36%
Magnesium
27 mg
TOP 37%
Zinc
0.8 mg
TOP 58%
Iron
1.04 mg
TOP 59%
Manganese
0.116 mg
TOP 59%
Phosphorus
117 mg
TOP 60%
Selenium
6.1 µg
TOP 66%
Potassium
88 mg
TOP 85%
Copper
0.03 mg
TOP 89%
Choline
4.4 mg
TOP 92%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 6% 0% 0% 18% 10% 17% 13% 25% 0% 0% 9%
Vitamin A: 213 IU of 5,000 IU 4%
Vitamin E : 0.29 mg of 15 mg 2%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.07 mg of 1 mg 6%
Vitamin B2: 0.042 mg of 1 mg 3%
Vitamin B3: 0.888 mg of 16 mg 6%
Vitamin B5: 0.202 mg of 5 mg 4%
Vitamin B6: 0.107 mg of 1 mg 8%
Folate: 0 µg of 400 µg 0%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 3.5 µg of 120 µg 3%

Vitamin chart - relative view

Vitamin A
213 IU
TOP 33%
Vitamin K
3.5 µg
TOP 59%
Vitamin B1
0.07 mg
TOP 62%
Vitamin B6
0.107 mg
TOP 63%
Vitamin E
0.29 mg
TOP 67%
Vitamin B3
0.888 mg
TOP 70%
Vitamin B5
0.202 mg
TOP 81%
Vitamin B2
0.042 mg
TOP 83%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

6% 6% 37% 50% 2%
Protein:
Daily Value: 11%
5.48 g of 50 g
11%
Fats:
Daily Value: 8%
5.38 g of 65 g
8%
Carbs:
Daily Value: 12%
37.14 g of 300 g
12%
Water:
Daily Value: 3%
50.8 g of 2,000 g
3%
Other:
1.2 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 52% 56% 45% 74% 33% 38% 48% 46% 72%
Tryptophan: 48 mg of 280 mg 17%
Threonine: 193 mg of 1,050 mg 18%
Isoleucine: 207 mg of 1,400 mg 15%
Leucine: 671 mg of 2,730 mg 25%
Lysine: 228 mg of 2,100 mg 11%
Methionine: 131 mg of 1,050 mg 12%
Phenylalanine: 276 mg of 1,750 mg 16%
Valine: 276 mg of 1,820 mg 15%
Histidine: 166 mg of 700 mg 24%

Fat type information

54% 28% 18%
Saturated Fat: 2.902 g
Monounsaturated Fat: 1.514 g
Polyunsaturated fat: 0.989 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: 33.67 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 5.48g 13% 59% 1.9 times more than BroccoliBroccoli
Fats 5.38g 8% 49% 6.2 times less than Cheddar CheeseCheddar Cheese
Net carbs 34.54g N/A 24% 1.6 times less than ChocolateChocolate
Carbs 37.14g 12% 25% 1.3 times more than RiceRice
Cholesterol 5mg 2% 52% 74.6 times less than EggEgg
Iron 1.04mg 13% 59% 2.5 times less than BeefBeef
Calcium 89mg 9% 24% 1.4 times less than MilkMilk
Potassium 88mg 3% 85% 1.7 times less than CucumberCucumber
Magnesium 27mg 6% 37% 5.2 times less than AlmondAlmond
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 BeefBeef
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
Saturated Fat 2.9g 15% 38% 2 times less than BeefBeef
Monounsaturated Fat 1.51g 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 BeefBeef
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%
Total Fat 5g
14%
Saturated Fat 3g
Trans Fat g
2%
Cholesterol 5mg
12%
Sodium 270mg
12%
Total Carbohydrate 37g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 5g
Vitamin D 0mcg 0%

Calcium 89mg 9%

Iron 1mg 13%

Potassium 88mg 3%

*
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

Low in Cholesterol
ok
 ⓘ 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
No Trans Fats
limit break
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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

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.