🧪 Nutrition Facts
- Calories 153.2
- Total Fat 2.3 g
- Saturated Fat 0.4 g
- Cholesterol 0.0 mg
- Sodium 2.3 mg
- Potassium 174.8 mg
- Total Carbohydrate 32.2 g
- Dietary Fiber 5.1 g
- Sugars 0.2 g
- Protein 5.5 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 31.3 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.6 mg
- Magnesium 42.3 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.9 mg
📋 Nutrition Summary
With 153.2 calories per serving (1/4 Cup dry (46.0g)), Kashi Heritage Sides 7 Whole Grain Pilaf 19.5oz is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 32.2g per serving (74.9% of calories), with a good 5.1g of dietary fiber. It's a good source of dietary fiber at 5.1g per serving (18% DV), which supports digestive health and helps keep you full.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Kashi Seven Whole Grains & Sesame Blend (whole: Oats, Brown Rice, Rye, Hard Red Wheat, Triticale, Barley, Buckwheat, Sesame Seeds).
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Kashi Heritage Sides 7 Whole Grain Pilaf 19.5oz. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Kashi Heritage Sides 7 Whole Grain Pilaf 19.5oz — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Kashi Heritage Sides 7 Whole Grain Pilaf 19.5oz contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 153.2 kcal | 7.7% |
| Total Fat | 2.3 g | 3% |
| Saturated Fat | 0.4 g | 2% |
| Sodium | 2.3 mg | 0% |
| Total Carbohydrate | 32.2 g | 12% |
| Dietary Fiber | 5.1 g | 18% ✅ |
| Protein | 5.5 g | 11% |
| Calcium | 31.3 mg | 2% |
| Iron | 1.6 mg | 9% |
| Potassium | 174.8 mg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
🔥 Calorie Analysis
Kashi Heritage Sides 7 Whole Grain Pilaf 19.5oz accounts for 7.7% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 74.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 153.2 calories in Kashi Heritage Sides 7 Whole Grain Pilaf 19.5oz? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 11.6 min |
| Walking: 17 minutes per mile | 26.4 min |
| Cycling (Low Intensity) | 16.8 min |
| HIIT | 14.2 min |
| Cross-country Skiing | 19.2 min |
Find more information on calories burned doing popular exercises.
