Fish and vegetables excluding carrots, broccoli, and dark-green leafy; no potatoes, soy-based sauce
Per 100 g, Fish and vegetables excluding carrots, broccoli, and dark-green leafy; no potatoes, soy-based sauce provides 106 calories, 4.3 g carbohydrate, 8 g protein and 1 g fibre.
= 106 kcal
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106kcal 5% RI Reference IntakeEU/UK adult daily energy reference of 2,000 kcal used on packaged-food nutrition labels (Reg. 1169/2011). Switch to the US toggle for FDA Daily Values.
Protein8g30% kcal
Carbs4.3g16% kcal
Fat6.2g53% kcal
Fiber 1g
Water80.4g
Full nutrient breakdown
Reference
Proximates
- Protein ProteinBuilds and repairs tissue, drives enzymes and hormones. Made up of amino acids, nine of which the body can't make itself.UK adult RI: 50 g/day8.04g8.04g16%
- Fat FatAll fats combined: saturated, monounsaturated, polyunsaturated, and trans. Carries fat-soluble vitamins (A, D, E, K) and contributes 9 kcal per gram.UK adult RI: 70 g/day6.22g6.22g9%
- Carbohydrate CarbohydrateAll carbohydrate combined: sugars, starches, and fiber. Calculated by subtracting water + protein + fat + ash from the food's total mass, hence "by difference".UK adult RI: 260 g/day4.33g4.33g2%
- Fiber FiberPlant carbohydrate the body can't digest. Feeds gut bacteria, slows sugar absorption, and supports regular digestion. UK adults: target 30 g/day.UK adult RI: 30 g/day1.00g1.00g3%
Carbohydrates
Fats and Fatty Acids
Sterols
Protein and Amino Acids
Vitamins
- Vitamin C Vitamin CWater-soluble antioxidant + cofactor in collagen synthesis. Lost easily in cooking water and air exposure.UK adult RI: 80 mg/day13.2mg13.2mg16%
- Vitamin B1 (thiamin) Vitamin B1 (thiamin)Water-soluble B-vitamin for carbohydrate metabolism and nerve function. Whole grains, pork, and legumes are good sources.UK adult RI: 1.1 mg/day0.05mg0.05mg4%
- Vitamin B2 (riboflavin) Vitamin B2 (riboflavin)Water-soluble B-vitamin for energy production, cell growth, and skin health. Dairy, eggs, and lean meat are densest.UK adult RI: 1.4 mg/day0.09mg0.09mg6%
- Vitamin B3 (niacin) Vitamin B3 (niacin)Water-soluble B-vitamin for energy metabolism. The body can also make some niacin from the amino acid tryptophan.UK adult RI: 16 mg/day1.14mg1.14mg7%
- Vitamin B6 Vitamin B6Water-soluble B-vitamin for amino acid metabolism and neurotransmitter synthesis.UK adult RI: 1.4 mg/day0.15mg0.15mg11%
- Folate FolateWater-soluble B-vitamin essential for DNA synthesis and cell division. Critical pre-conception and in early pregnancy to prevent neural tube defects.UK adult RI: 200 µg/day15.0µg15.0µg8%
- Vitamin B12 Vitamin B12Water-soluble B-vitamin essential for red blood cell formation and the nervous system. Only found naturally in animal foods, vegans need fortified foods or supplements.UK adult RI: 2.5 µg/day0.90µg0.90µg36%
- Vitamin A Vitamin AFat-soluble vitamin for vision, immune function, and skin. Measured in retinol activity equivalents (RAE) so plant and animal sources are comparable.UK adult RI: 800 µg/day9.00µg9.00µg1%
- Vitamin E Vitamin EFat-soluble antioxidant that protects cell membranes from oxidative damage. Nuts, seeds, and vegetable oils are the densest sources.UK adult RI: 12 mg/day1.50mg1.50mg13%
- Vitamin D Vitamin DFat-soluble vitamin essential for calcium absorption and bone health. The skin also synthesises it from sunlight, so dietary intake matters most over winter.UK adult RI: 5 µg/day0.20µg0.20µg4%
- Vitamin K Vitamin KFat-soluble vitamin essential for blood clotting and bone metabolism. Concentrated in dark leafy greens.UK adult RI: 75 µg/day21.5µg21.5µg29%
Minerals
- Calcium CalciumMajor mineral for bone density, muscle contraction, and nerve signalling.UK adult RI: 800 mg/day20.0mg20.0mg3%
- Iron IronCarries oxygen in haemoglobin. Plant (non-heme) iron absorbs less efficiently than meat (heme) iron, pair with vitamin C to boost absorption.UK adult RI: 14 mg/day0.40mg0.40mg3%
- Magnesium MagnesiumCofactor in 300+ enzyme reactions, energy metabolism, muscle relaxation, blood pressure regulation.UK adult RI: 375 mg/day19.0mg19.0mg5%
- Phosphorus PhosphorusMajor mineral for bones, energy storage (ATP), and cell membranes. Widespread in protein-rich foods.UK adult RI: 700 mg/day156mg156mg22%
- Potassium PotassiumElectrolyte mineral that counters sodium's effect on blood pressure. Concentrated in fruit, vegetables, beans, and dairy.UK adult RI: 2,000 mg/day253mg253mg13%
- Sodium SodiumMineral mostly consumed as salt (sodium chloride). Excess raises blood pressure in salt-sensitive people.UK adult RI: 2,400 mg/day250mg250mg10%
- Zinc ZincTrace mineral for immune function, wound healing, and sense of taste. Best absorbed from animal foods; phytates in grains reduce uptake.UK adult RI: 10 mg/day0.32mg0.32mg3%
- Copper CopperTrace mineral involved in iron metabolism and connective tissue.UK adult RI: 1 mg/day0.08mg0.08mg8%
- Selenium SeleniumTrace mineral that supports thyroid hormone metabolism and antioxidant defence. Brazil nuts are the densest source.UK adult RI: 55 µg/day11.7µg11.7µg21%
Other
Fish and vegetables excluding carrots, broccoli, and dark-green leafy; no potatoes, soy-based sauce: calories by amount
- 100 g106 kcal
- 150 g159 kcal
- 200 g212 kcal
- 250 g265 kcal
Fish and vegetables excluding carrots, broccoli, and dark-green leafy; no potatoes, soy-based sauce: key facts
Good source of
- How many calories are in Fish and vegetables excluding carrots, broccoli, and dark-green leafy; no potatoes, soy-based sauce?
- Fish and vegetables excluding carrots, broccoli, and dark-green leafy; no potatoes, soy-based sauce has 106 calories per 100 g.
- How much protein is in Fish and vegetables excluding carrots, broccoli, and dark-green leafy; no potatoes, soy-based sauce?
- Fish and vegetables excluding carrots, broccoli, and dark-green leafy; no potatoes, soy-based sauce provides 8 g of protein per 100 g.
- How many carbs are in Fish and vegetables excluding carrots, broccoli, and dark-green leafy; no potatoes, soy-based sauce?
- Fish and vegetables excluding carrots, broccoli, and dark-green leafy; no potatoes, soy-based sauce contains 4.3 g of carbohydrate per 100 g, including 1 g of fibre.
- How much fat is in Fish and vegetables excluding carrots, broccoli, and dark-green leafy; no potatoes, soy-based sauce?
- Fish and vegetables excluding carrots, broccoli, and dark-green leafy; no potatoes, soy-based sauce has 6.2 g of fat per 100 g.
Values shown for the selected serving and per 100 g. % RI follows the UK / EU Reference Intakes (Reg. 1169/2011) for adults and children 4 + years. Reference only, not medical or dietary advice (Terms & Conditions §3).