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.
Calories from Protein | 20% | |
Calories from Fat | 6% | |
Calories from Carbs | 74% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 965 IU | 19.3% | ||
Vitamin C | 25 mg | 41.7% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.68 mg | 2.3% | ||
Thiamin | 0.25 mg | 16.4% | ||
Riboflavin | 0.15 mg | 8.7% | ||
Niacin | 1.7 mg | 8.3% | ||
Vitamin B6 | 0.8 mg | 40.1% | ||
Folate | 239.6 mcg | 59.9% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 1.1 mg | 10.9% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 75 mg | 7.5% | ||
Iron | 4.8 mg | 26.9% | ||
Magnesium | 77.2 mg | 19.3% | ||
Phosphorus | 271 mg | 27.1% | ||
Potassium | 772 mg | 22.1% | ||
Sodium | 314.6 mg | 13.1% | ||
Zinc | 2.2 mg | 14.8% | ||
Copper | 0.49 mg | 24.4% | ||
Manganese | 1.3 mg | 62.9% | ||
Selenium | 6 mcg | 8.5% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 50 g | 16.7% | ||
Dietary Fiber | 12.5 g | 50% | ||
Sugars | 1.2 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 13.4 g | 26.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 1.9 g | 2.9% | ||
Saturated Fat | 0.2 g | 1% | ||
Monounsaturated Fat | 0.4 g | |||
Polyunsaturated Fat | 0.8 g |
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
Per Serving | Calories 499
Protein 21.7 g | Carbs 43.7 g | Fat 27.7 g
Per Serving | Calories 276
Protein 13.4 g | Carbs 23.9 g | Fat 14.4 g
Per Serving | Calories 247
Protein 8.2 g | Carbs 47.4 g | Fat 4.5 g
Per Serving | Calories 286
Protein 11.1 g | Carbs 50.5 g | Fat 5.5 g
Per Serving | Calories 151
Protein 16.1 g | Carbs 0 g | Fat 8.9 g
Per Serving | Calories 344
Protein 41.7 g | Carbs 12.4 g | Fat 13.7 g
Per Serving | Calories 330
Protein 22.7 g | Carbs 39.5 g | Fat 10.3 g
Per Serving | Calories 130
Protein 16.5 g | Carbs 2.3 g | Fat 5.7 g