Barley With Shiitakes and Spinach Recipe
Barley With Shiitakes and Spinach has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin B6, Vitamin C, Riboflavin, Niacin, Folate and Pantothenic Acid.
The food contains 49.7g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 10.5 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA.
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 97, for Barley With Shiitakes and Spinach, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 15% | |
| Calories from Fat | 12% | |
| Calories from Carbs | 73% |
Why this is good for you
- High in Protein
- Very high in Vitamin B6
- High in Niacin
- High in Vitamin C
- Very high in Riboflavin
- Very low in Cholesterol
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 0.86 IU | 0.02% | Mid 40% | Average |
| Retinol | 2 mcg | |||
| Vitamin C | 4 mg | 6.7% | Mid 40% | Average |
| Vitamin D | 15.8 IU | 4% | Top 30% | High |
| Thiamin | 0 mg | |||
| Riboflavin | 0.29 mg | 16.9% | Top 10% | Very High |
| Niacin | 1.4 mg | 7.2% | Mid 40% | Average |
| Vitamin B6 | 0.29 mg | 14.4% | Top 30% | High |
| Folate | 37.6 mcg | 9.4% | Top 30% | High |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 2 mg | 20.1% | Top 10% | Very High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 28.2 mg | 2.8% | Mid 40% | Average |
| Iron | 0.86 mg | 4.8% | Mid 40% | Average |
| Magnesium | 27.3 mg | 6.8% | Top 30% | High |
| Phosphorus | 51.4 mg | 5.1% | Mid 40% | Average |
| Potassium | 188.8 mg | 5.4% | Mid 40% | Average |
| Sodium | 96.5 mg | 4% | Mid 40% | Average |
| Zinc | 1.1 mg | 7.7% | Top 30% | High |
| Copper | 0.57 mg | 28.7% | Top 10% | Very High |
| Manganese | 0.29 mg | 14.4% | Top 30% | High |
| Selenium | 16.7 mcg | 23.8% | Top 30% | High |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 14.3 g | 4.8% | Mid 40% | Average |
| Dietary Fiber | 2.7 g | 10.7% | Top 30% | High |
| Sugars | 2.7 g | |||
| Glucose | 0.3 mg | |||
| Fructose | 0 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 3 g | 6% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0 mg | |||
| Isoleucine | 0 mg | |||
| Leucine | 0 mg | |||
| Lysine | 0 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0 mg | |||
| Tyrosine | 0 mg | |||
| Valine | 0 mg | |||
| Arginine | 0 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0 mg | |||
| Aspartic Acid | 0.3 mg | |||
| Glutamic Acid | 0.6 mg | |||
| Glycine | 0 mg | |||
| Proline | 0 mg | |||
| Serine | 0 mg | |||
| Hydroxyproline | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 1 g | 1.5% | Bottom 30% | Low |
| Saturated Fat | 0.26 g | 1.3% | Bottom 30% | Low |
| Monounsaturated Fat | 0.6 g | |||
| Polyunsaturated Fat | 0.3 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 0.9 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 248 Calories from Fat 31
% Daily Value *
Total Fat 3.5 g 5.4%
Saturated Fat 0.9 g 4.5%
Trans Fat
Cholesterol 2.7 mg 0.9%
Sodium 335.8 mg 14%
Total Carbohydrates 49.7 g 16.6%
Dietary Fiber 9.3 g37.2%
Sugars 9.4 g
Protein 10.5 g 21%
Vitamin A 0.1% Vitamin C 23.3%
Calcium 9.8% Iron 16.7%
*Based on a 2000 Calorie diet
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