Broccoli and crab salad has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin C, Riboflavin and Folate.
The food contains 35.3g 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 14.5 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
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 a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also average in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
Ideally consumed as a Side Dish.
Based on the composite nutritive standing Broccoli and crab salad has been given a composite ranking of 93, and on a regular basis.
Calories from Protein | 24% | |
Calories from Fat | 17% | |
Calories from Carbs | 59% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 5875 IU | 117.5% | ||
Vitamin C | 322.4 mg | 537.4% | ||
Vitamin D | 0 IU | |||
Vitamin E | 5.2 mg | 17.2% | ||
Thiamin | 0.22 mg | 14.5% | ||
Riboflavin | 0.38 mg | 22.2% | ||
Niacin | 2.1 mg | 10.5% | ||
Vitamin B6 | 0.54 mg | 26.9% | ||
Folate | 228.4 mcg | 57.1% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 1.7 mg | 16.5% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 157 mg | 15.7% | ||
Iron | 3 mg | 16.4% | ||
Magnesium | 80.4 mg | 20.1% | ||
Phosphorus | 209 mg | 20.9% | ||
Potassium | 1 mg | 0% | ||
Sodium | 872 mg | 36.3% | ||
Zinc | 1.3 mg | 8.6% | ||
Copper | 0.16 mg | 8% | ||
Manganese | 0.74 mg | 36.9% | ||
Selenium | 9.2 mcg | 13.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 35.3 g | 11.8% | ||
Dietary Fiber | 9.8 g | 39.2% | ||
Sugars | 6.9 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 14.5 g | 29% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 4.6 g | 7.1% | ||
Saturated Fat | 0.4 g | 2% | ||
Monounsaturated Fat | 0.6 g | |||
Polyunsaturated Fat | 1.8 g |
Serving size
Amount Per Serving
Calories 217 Calories from Fat 0
% Daily Value *
Total Fat 4.6 g 7.1%
Saturated Fat 0.4 g 2%
Trans Fat
Cholesterol 10.5 mg 3.5%
Sodium 872 mg 36.3%
Total Carbohydrates 35.3 g 11.8%
Dietary Fiber 9.8 g39.2%
Sugars 6.9 g
Protein 14.5 g 29%
Vitamin A 117.5% Vitamin C 537.4%
Calcium 15.7% Iron 16.4%
*Based on a 2000 Calorie diet
Per Serving | Calories 476
Protein 10.3 g | Carbs 35.1 g | Fat 34.6 g
Per Serving | Calories 188
Protein 3.8 g | Carbs 19.7 g | Fat 11.3 g
Per Serving | Calories 97
Protein 5.7 g | Carbs 8.8 g | Fat 5.3 g
Per Serving | Calories 82
Protein 2.7 g | Carbs 9 g | Fat 4.8 g
Per Serving | Calories 106
Protein 5.1 g | Carbs 21.2 g | Fat 0.4 g
Per Serving | Calories 98
Protein 3.5 g | Carbs 20.7 g | Fat 0.4 g
Per Serving | Calories 43
Protein 2.7 g | Carbs 8.9 g | Fat 0.5 g
Per Serving | Calories 517
Protein 11.9 g | Carbs 25.8 g | Fat 41.2 g