Lembas Nutrition

by groatheadLast updated April 1, 2021
Macro NutrientsAmountMax
Calories (kcal)18002500
Carbohydrates (g)282
Protein (g)56
Total Fat (g)50
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)5
Omega-6 Fatty Acids (g)17
Total Fiber (g)30
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0300
Vitamin A (IU)240010000
Vitamin B6 (mg)1.4100
Vitamin B12 (ug)1.5
Vitamin C (mg)402000
Vitamin D (IU)4004000
Vitamin E (IU)151500
Vitamin K (ug)80
Thiamin (mg)1
Riboflavin (mg)1.3
Niacin (mg)16.535
Folate (ug)2001000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)5503500
Calcium (g)0.72.5
Chloride (g)2.33.6
Chromium (ug)10600
Copper (mg)1.210
Iodine (ug)1401100
Iron (mg)14.845
Magnesium (mg)300
Manganese (mg)2.311
Molybdenum (ug)302000
Phosphorus (g)0.554
Potassium (g)36
Selenium (ug)35400
Sodium (g)1.54
Sulfur (g)1.1
Zinc (mg)9.540
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Based on


The calorie recommendation has been reduced slightly as this profile is intended to be used by staple food recipes, and so the user is expected to want to get some of their calories from other sources.


The macro ratio used here is 62.5% carbohydrates, 12.5% protein, and 25% fat. This is basically a combination of the UK recommendation and the Japanese recommendation.


The source is assumed to be ALA (i.e. flax, chia, hemp, etc), and it is also assumed that the body's ALA to DHA conversion rate is 4%. If 200mg of DHA is the target, then 5g of ALA is required. If your body is less efficient at converting ALA to DHA, then this amount may need to be doubled. Or better yet, consider getting 200mg (to 800mg) of DHA from a DHA-containing algae powder or supplement. See here for more details.