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chickpea quick stew - Recipe and Nutrition Facts
91

chickpea quick stew Recipe

chickpea quick stew has a average-calorie, average-carb, low-fat and high-protein content. It is a good source of Iron, Vitamin B6, Vitamin C and Folate.

The food contains 50g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 13.4 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the low 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.

It gives a good yield of Iron at 4.84 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. 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 average 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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing chickpea quick stew has been given a composite ranking of 91, and on a regular basis.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat6%
 Calories from Carbs74%

Why this is good for you

  • High in Protein
  • Very high in Vitamin B6
  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • Very high in Dietary Fiber

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A965 IU19.3%
Vitamin C25 mg41.7%
Vitamin D0 IU
Vitamin E0.68 mg2.3%
Thiamin0.25 mg16.4%
Riboflavin0.15 mg8.7%
Niacin1.7 mg8.3%
Vitamin B60.8 mg40.1%
Folate239.6 mcg59.9%
Vitamin B120 mcg
Pantothenic Acid1.1 mg10.9%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium75 mg7.5%
Iron4.8 mg26.9%
Magnesium77.2 mg19.3%
Phosphorus271 mg27.1%
Potassium772 mg22.1%
Sodium314.6 mg13.1%
Zinc2.2 mg14.8%
Copper0.49 mg24.4%
Manganese1.3 mg62.9%
Selenium6 mcg8.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate50 g16.7%
Dietary Fiber12.5 g50%
Sugars1.2 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein13.4 g26.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat1.9 g2.9%
Saturated Fat0.2 g1%
Monounsaturated Fat0.4 g
Polyunsaturated Fat0.8 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 259 Calories from Fat 0

% Daily Value *

Total Fat 1.9 g 2.9%

Saturated Fat 0.2 g 1%

Trans Fat

Cholesterol 0 mg

Sodium 314.6 mg 13.1%

Total Carbohydrates 50 g 16.7%

Dietary Fiber 12.5 g50%

Sugars 1.2 g

Protein 13.4 g 26.8%

Vitamin A 19.3% Vitamin C 41.7%

Calcium 7.5% Iron 26.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=115085 Embed Table:

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