Ascidians
Ascidians (tunughnak) (Alaska Native)
Nutrition Facts
- Total Fat 0,5 g1%
- Saturated Fat 0,1 g1%
- Trans Fat —
- Cholesterol 7 mg2%
- Sodium 656 mg29%
- Total Carbohydrate 0 g0%
- Dietary Fiber —
- Total Sugars —
- Protein 3,8 g8%
- Vitamin D —
- Calcium 47 mg4%
- Iron 3,3 mg18%
- Potassium 102 mg2%
100g of Ascidians (tunughnak) (Alaska Native) contains 20 kcal calories, 3,8g protein, and 3,3mg iron per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein77%(15 kcal)
- Carbs0%(0 kcal)
- Fat23%(5 kcal)
Nutrient density
Meets ≥10% Daily Value for 3 of 14 nutrients
Moderate nutrient densityUse Ascidians in your next meal plan
Melio can build a complete week of meals around Ascidians (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan- Ascidians has a potassium-to-sodium ratio of 0.2:1, which is considered poor for blood-pressure support.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 20 kcal | 1% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 3,8 g | 8% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 0 g | 0% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 0,5 g | 1% |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 656 mg | 29% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 102 mg | 2% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 47 mg | 4% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 3,3 mg | 18% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 0,1 g | 1% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 0,12 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 0,2 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 7 mg | 2% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0 mg | 0% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0 mg | 0% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,2 mg | 15% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 0 mg | 0% |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 90,4 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated24%(0,1 g)
- Monounsaturated29%(0,12 g)
- Polyunsaturated48%(0,2 g)
Frequently asked questions about Ascidians
How many calories in Ascidians?
Ascidians contains 20 kcal per 100 grams, sourced from USDA FoodData Central.
How much cholesterol is in Ascidians?
Ascidians contains 7 mg cholesterol and 656 mg sodium per 100 grams, per USDA FoodData Central.
What are the macros in Ascidians?
Per 100 grams, Ascidians contains 3.8 g protein, 0 g carbohydrates, and 0.5 g total fat.
Is Ascidians good for keto or low-carb?
Yes — Ascidians has 0 g net carbs per 100 g, fitting a low-carb plan.
Where does Ascidians nutrition data come from?
Nutrition data for Ascidians is sourced from USDA FoodData Central (FDC ID 168978). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/168978/nutrients.
Diet compatibility
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Ascidians
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Ascidians.
3 meal ideas using Ascidians
Starter templates matched to Ascidians's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Easy morning meal with ascidians
Use ascidians alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.
- Lunch
Low-carb lunch built around ascidians
A big leafy salad with ascidians, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Simple dinner with ascidians
Pair ascidians with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 168978), accessed 2019-04-01.
Published: 2019-04-01
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Use Ascidians in your next meal plan
Melio can build a complete week of meals around Ascidians (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan