13 September, 2011
Nutritional Value in Li Hing Mui
Li hing mui is a Chinese snack food. It is a dried plum that has been sprinkled with li hing powder to give it a sweet, salty and sour flavor. As far as snacks go, li hing mui makes a good choice because it is low in calories, fat-free, and a good source of various vitamins and minerals. Knowing the nutritional information for this sweet, salty and sour treat can help you determine if it fits into your diet plan.
Nutrition information varies for the different types of li hing mui, which include sweet, premium and seedless. Sweet li hing mui has a dark color and is sweeter in flavor than the premium and seedless, which both contain coloring to make it a dark red color.
Each type of li hing mui makes a very low-calorie snack choice. A 1-ounce serving of the sweet li hing mui contains 50 calories, while the same size serving of both the premium and seedless each contains 39 calories. As a low-calorie snack, li hing mui makes a good snack choice if you're trying to control your calorie intake for weight loss. Low-calorie snacks help control hunger, while still helping you control your calorie intake.
The macronutrients in li hing mui include its carbohydrate, protein and fat content. As a dried fruit, li hing mui is fat-free and very low in protein, with most of the calories coming from its carbohydrate content. A 1-ounce serving of sweet li hing mui contains 14 grams of carbohydrates, 2 grams of fiber, 10 grams of sugar and 0 grams of protein. The same size serving of both the premium and seedless li hing mui each contains 0 grams of fat, 11 grams of carbohydrates, 1.3 grams of fiber, 0.8 grams of sugar and 0.8 grams of protein. In addition to being low in calories, li hing mui can also help you meet your daily fiber needs. Adults need about 25 to 38 grams of fiber a day.
Although not very high in sodium, li hing mui contributes to your daily intake. A 1-ounce serving of the sweet li hing mui contains 150 milligrams of sodium, and both the premium and seedless, each contains 81 milligrams. Daily sodium intake should be less than 2,300 milligrams a day to reduce your risk of heart disease.
The different types of li hing mui can help you meet some of your daily micronutrient, or vitamin and mineral, needs. A 1-ounce serving of sweet li hing mui is a good source of vitamin C, meeting 10 percent of your daily value. The percent daily value is based on a 2,000-calorie diet. A 1-ounce serving of the seedless li hing mui is a good source of both iron and calcium, meeting 11 percent of your daily value for both minerals.
- Enjoy Foods: Seeds
- MayoClinic.com; "Snacks: How They Fit Into Your Weight-Loss Plan"; May 2010
- American Dietetic Association; "Health Implications of Dietary Fiber"; October 2008
- USDA Dietary Guidelines for Americans 2010: Foods and Food Components to Reduce
- MayoClinic.com; "Percent Daily Value"; Katherine Zeratsky; May 2010
- XiXinXing/XiXinXing/Getty Images