Lembas Nutrition

by groatheadLast updated January 9, 2021
Macro NutrientsAmountMax
Calories (kcal)15002500
Carbohydrates (g)100
Protein (g)55.5
Total Fat (g)0
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)120
Thiamin (mg)1
Riboflavin (mg)1.3
Niacin (mg)16.550
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)2.320
Molybdenum (ug)302000
Phosphorus (g)0.554
Potassium (g)3.56
Selenium (ug)75400
Sodium (g)1.54
Sulfur (g)1.1
Zinc (mg)9.540
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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.


Niacin comes in two forms: nicotinic acid and nicotinamide. The upper limit for niacin is generally stated as 35mg a day for adults, but this is for nicotinic acid, not nicotinamide, and even that is likely too low[1]. The upper limit for nicotinamide is 900mg a day for adults[2]. It is incorrect to give the same upper limit for both[2].

The limit of 35mg applies to supplements, not to niacin obtained from food[3]. The upper limit for niacin in this profile has been increased, as the standard limit is unnecessarily restrictive, and this profile is intended for recipes that add their niacin from natural sources. While it could be increased much further[4], it has been kept at 50mg, just in case this profile is used by a recipe that includes nicotinic acid from supplements.


The maximum of 11mg has been increased to 20mg. The usually stated upper limit of 11mg was basically an educated guess[1], to put it nicely[2]. It is fine and normal for people to exceed this limit, where 20mg is still normal, particularly for vegetarians and vegans[3].