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Broccoli and crab salad - Recipe and Nutrition Facts
93

Broccoli and crab salad Recipe

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.

Calorie Breakdown

 Calories from Protein24%
 Calories from Fat17%
 Calories from Carbs59%

Why this is good for you

  • High in Protein
  • High in Vitamin B6
  • Very high in Vitamin A
  • Very high in Vitamin C
  • High in Vitamin E
  • High in Riboflavin

Why this is bad for you

  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A5875 IU117.5%
Vitamin C322.4 mg537.4%
Vitamin D0 IU
Vitamin E5.2 mg17.2%
Thiamin0.22 mg14.5%
Riboflavin0.38 mg22.2%
Niacin2.1 mg10.5%
Vitamin B60.54 mg26.9%
Folate228.4 mcg57.1%
Vitamin B120 mcg
Pantothenic Acid1.7 mg16.5%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium157 mg15.7%
Iron3 mg16.4%
Magnesium80.4 mg20.1%
Phosphorus209 mg20.9%
Potassium1 mg0%
Sodium872 mg36.3%
Zinc1.3 mg8.6%
Copper0.16 mg8%
Manganese0.74 mg36.9%
Selenium9.2 mcg13.2%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate35.3 g11.8%
Dietary Fiber9.8 g39.2%
Sugars6.9 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein14.5 g29%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.6 g7.1%
Saturated Fat0.4 g2%
Monounsaturated Fat0.6 g
Polyunsaturated Fat1.8 g

Popular Questions Asked

Nutrition Facts

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

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2443527 Embed Table:

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