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Monaka Calories and Quick Look At Nutrition Facts

Calories in Monaka232Cal 100g
86 Cal 37.1g(1 roll)
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsCopper,Molybdenum

Monaka is a Japanese dessert that is usually served with tea. There is a huge variety of Monaka specialties in Japan, but, it is mostly made out of shiratamako flour and tsubushian adzuki beans that contain some respective amount of copper and molybdenum. The latter is a great catalyst to your body's important enzymes, and it is said to prevent cancer as well as fight autoimmune diseases; while the former is necessary for normal metabolic processes. Both of these minerals may be found in monaka, and in some fine amount. Also, complex carbohydrates make a major part of the monaka, which means that you will be moderately energized after having your tea and monaka.



Image of Monaka


Additional Facts for Monaka

Diet Friendliness
Appetite Satisfaction
Nutritional Value
Water Content42 (%)

Ingredients in Monaka

Shiratamako Shiratamako 2.7 g 10 Cal
Corn Starch Corn Starch 0.9 g 4 Cal
Water Water 3.5 g 0 Cal
Tsubushian Tsubushian 30 g 74 Cal

Nutrition facts for Monaka (1 roll 37.1g)

Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements.

【Calories and Macronutrient Composition】

(Percent Meal Value)

Energy86 Cal536~751Cal
Protein1.85g (7.4 Cal)15~34g
Fat0.22g (1.98 Cal)13~20g
Carbohydrate19.14g (76.56 Cal)75~105g

【PFC Balance】

The calories in Monaka per 37.1g(1 roll) is 86 calories. Monaka is calculated to be 232Cal per 100 grams making 80Cal equivalent to 34.48g with 19.14g of mostly carbohydrates、1.85g of protein、0.22g of fat in 37.1g while being rich in vitamins and minerals such as Copper and Molybdenum.

Vitamins, minerals, dietary fiber, and sodium content for 37.1g (1 roll) of Monaka


(Percent Meal Value)

Vitamin E Alpha Tocopherol0.03mg2.2mg
Vitamin K1.8μg17μg
Vitamin B10.01mg0.32mg
Vitamin B20.01mg0.36mg
Vitamin B60.01mg0.35mg
Pantothenic Acid0.05mg1.5mg


(Percent Meal Value)



(Percent Meal Value)

Total Dietary Fiber1.72g5.7g~
Sodium Chloride Equivalent0.03g~2.5g

Fatty acid composition in 37.1g (1 roll) of Monaka

【Fatty Acids】

(Percent Meal Value)

Saturated Fatty Acids0.04g3g~4.7g
Monounsaturated Fatty Acids0.02g~6.2g
Polyunsaturated Fatty Acids0.06g3g~8.3g
Total Fatty Acids0.1g
N3 Polyunsaturated0.02g

(Percent Meal Value)

N6 Polyunsaturated0.04g
Oleic Acid10.71mg
Linoleic Acid41.91mg
Alpha Linolenic Acid15.02mg

Amino acid composition in 37.1g (1 roll) of Monaka

Amino acids found in Monaka are either to low to display a value or unknown

*Note that do to rounding some nutrient values are shown as not contained in some cases.

*Calculated assuming a 1800 calorie diet of a normal women age 18 to 29 around 112 pounds weight.

*The exact vitamin and mineral content may depend on the method of cooking preparation, transportation method, and processed used for long term storage, collectively.

*Calculated calorie results may vary within a margin of several calories.

12 ways to Burn 86Cal

Monaka:Aerobic exercise duration required to burn 86 calories per 37.1g (1 roll)

  • Walking33min
  • Jogging20min
  • Cycling / Biking / Spinning13min
  • Jumping Rope10min
  • Stretching39min
  • Climbing Steps11min
  • Vacuuming28min
  • Cleaning Bath Tub26min
  • Water Walking25min
  • Swimming13min
  • Aerobics15min
  • Boxercising17min

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