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Tuwo Masara (corn swallow): Nutritional Values & Calorie Data

Tuwo Masara (corn swallow) contains 140 kcal per 100g, with 2.5g of protein, 31.0g of carbohydrates, and 0.5g of fat. It is low in fat. Naturally vegan and plant-based.

  • Allergens: None of the major allergens
  • Dietary: Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 2.00mg, Calcium 30.0mg, Vitamin C 0.0mg
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Nutritional Overview

Tuwo Masara (corn swallow) is a food item that can be part of a varied diet. Per 100g serving, it provides 140 kcal of energy, 2.5g of protein, 31.0g of carbohydrates, and 0.5g of fat.

With just 0.5g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 0.5g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

This food is a useful source of iron, providing 2.0mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

Each 100g serving contains 0.00g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Tuwo Masara (corn swallow) is suitable for vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. How much does Tuwo Masara (corn swallow) really add to your day? At 140 kcal per 100g, our free diet calorie calculator tells you the running total in seconds.

Frequently Asked Questions

How many calories are in Tuwo Masara (corn swallow)?

Tuwo Masara (corn swallow) contains 140 kcal per 100g, which is approximately 7% of the recommended daily intake of 2,000 kcal for an average adult.

Is Tuwo Masara (corn swallow) a good source of protein?

Tuwo Masara (corn swallow) contains 2.5g of protein per 100g, which is relatively low. To increase your protein intake, consider pairing it with Pork Crackling, Dried Halibut (Greenlandic), Pea Protein Powder, or other protein-rich foods.

Is Tuwo Masara (corn swallow) low in fat?

Yes, Tuwo Masara (corn swallow) contains only 0.5g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Tuwo Masara (corn swallow) low in sugar?

Yes, Tuwo Masara (corn swallow) has only 0.5g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Tuwo Masara (corn swallow) low in salt?

Yes, Tuwo Masara (corn swallow) contains only 0.00g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Tuwo Masara (corn swallow) suitable for vegans?

Yes, Tuwo Masara (corn swallow) is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 140 kcal and 2.5g of protein per 100g.

Is Tuwo Masara (corn swallow) free from major allergens?

Tuwo Masara (corn swallow) does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Is Tuwo Masara (corn swallow) a good source of iron?

Tuwo Masara (corn swallow) contains 2.00mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines
  6. British Dietetic Association (BDA) — UK registered dietitians and evidence-based food fact sheets
  7. British Heart Foundation — heart-healthy eating advice and dietary guidance

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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