1 serving (200 grams) contains 400 calories, 10.0 grams of protein, 20.0 grams of fat, and 50.0 grams of carbohydrates.
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Nutrition Information
Calories |
470.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.5 g | 30% | |
| Saturated Fat | 5.9 g | 29% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 941.2 mg | 40% | |
| Total Carbohydrates | 58.8 g | 21% | |
| Dietary Fiber | 5.9 g | 21% | |
| Sugars | 2.4 g | ||
| protein | 11.8 g | 23% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 35.3 mg | 2% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 705.9 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Mofongo
Mofongo is a traditional dish from Puerto Rico, made by mashing fried green plantains with garlic, olive oil, and pork cracklings (chicharrón). It is a staple in Puerto Rican cuisine and often served as a side dish or main course, sometimes paired with seafood, chicken, or broth. Mofongo is calorie-dense due to its preparation process which involves frying, but it also provides essential nutrients such as carbohydrates for energy, dietary fiber for digestion, and a small amount of iron and vitamin C. A typical serving contains approximately 200 calories, 5 grams of protein, 25 grams of carbohydrates, 10 grams of fat, and 2.5 grams of dietary fiber.
Health Benefits
- Provides a good source of carbohydrates (25g per serving), ideal for energy production.
- Contains 7.5mg of Vitamin C, which supports immune function and acts as an antioxidant.
- Offers dietary fiber (2.5g), aiding digestion and promoting gut health.
Dietary Considerations
Selection and Storage
Mofongo is best consumed fresh, but leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid drying it out.
Common Questions About Mofongo Nutrition
Is mofongo high in protein?
Mofongo contains approximately 5 grams of protein per serving, which is relatively low compared to high-protein foods. The protein content primarily comes from added ingredients like pork or seafood, so it can vary depending on preparation.
Can I eat mofongo on a keto diet?
Mofongo is typically not suitable for a strict keto diet as it contains about 25 grams of carbohydrates per serving from plantains, the main ingredient. However, substitutions like cauliflower or zucchini can make a low-carb version more keto-friendly.
What are the health benefits or concerns of eating mofongo?
Mofongo provides energy from its carbohydrate content and includes some dietary fiber (2.5 grams per serving) to support digestion. However, it is relatively high in sodium (400 mg per serving) and may also include frying oils, which can impact heart health if consumed in excess.
How much mofongo should I eat per serving?
A typical serving of mofongo is about 1 cup, which contains approximately 200 calories. Depending on your dietary needs, pairing it with lean protein and a side of vegetables can make a more balanced meal.
How does mofongo compare with mashed potatoes?
Mofongo is higher in fat (10 g versus ~2 g) and sodium (400 mg versus ~10 mg) compared to mashed potatoes, as it's made with plantains and often includes pork or frying oil. Mofongo also has a slightly higher fiber content (2.5 g vs ~1-2 g), depending on preparation.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
