A half-cup (29-gram) serving provides, Calories: 63, Fat: 1.3 grams, Saturated fat: 0.2 grams.
Protein: 4.5 grams, Carbohydrates: 18.5 grams, but cancels out with Fiber, resulting in 7 grams net carbs. Dietary fiber: 12.5 grams
Thiamine: 0.15 mg, Riboflavin: 0.15 mg, Niacin: 4 mg, Vitamin B6: 0.4 mg
Potassium: 343, Iron: 3.05 mg, Magnesium: 177 mg, Phosphorus: 294 mg

Reference : Healthline.com

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