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manual · 8/16/2026, 3:59:14 PM
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3 ingredients · 1 serving
VegetarianGluten-freeKetoLow-carb
Energy · per serving
170
kilocalories
Protein
8.7g
Daily value16%
Carbs
7.3g
Daily value6%
Macro split · % kcal
Protein
20%Carbs
17%Fat
63%Vitamin coverage · % DV
Minerals · % DV
Full nutrient profile
🔥
Calories
169.8kcal
7% DRI💪
Protein
8.73g
16% DRI🌾
Carbs
7.29g
6% DRI🥑
Fat
12.2g
16% DRI🌱
Fiber
3g
9% DRI🩸
Iron
0.82mg
10% DRI🦴
Calcium
200mg
20% DRI☀️
Vitamin D
0.15µg
1% DRI🍊
Vitamin C
0.23mg
0% DRI🧂
Sodium
544.8mg
24% DRIIngredient breakdown
| Ingredient | Amount | Grams | kcal | P | C | F | Src |
|---|---|---|---|---|---|---|---|
| Olives | 25.0 g | 25.0 | 36.3 | 0.3 | 1.0 | 3.8 | ai |
| Cheese | 25.0 g | 25.0 | 101 | 6.3 | 0.3 | 8.3 | db |
| Beans | 25.0 g | 25.0 | 33.0 | 2.2 | 6.0 | 0.1 | db |
Protein quality · PDCAAS
PDCAAS score
0.92
0.00 = incomplete · 1.00 = complete
Limiting AA: saa
Digestibility: 92%
Protein: 8.47 g / serving
Essential amino acids · vs FAO reference (mg / g protein)
histidine34.22 / 15
Score 2.28
isoleucine57.23 / 30
Score 1.91
leucine106.78 / 59
Score 1.81
lysine89.09 / 45
Score 1.98
saa34.22 / 22
Score 1.55
aaa109.44 / 38
Score 2.88
threonine40.41 / 23
Score 1.76
tryptophan14.45 / 6
Score 2.41
valine71.68 / 39
Score 1.84
PDCAAS = min(amino acid score) × true digestibility. Scores ≥ 1.00 indicate a protein complete for adult needs. Meat/egg/dairy typically score 1.00; plant proteins can too when properly combined (e.g. grains + legumes).
Smart substitutions
Data derived from USDA FoodData Central, FAO INFOODS, and CIQUAL databases. AI-estimated values (marked ai) are research-informed approximations and should not replace professional dietary advice.