Curried Whitefish with Yogurt sauce Recipe
Curried Whitefish with Yogurt sauce has a average-calorie, average-carb, average-fat and very high-protein content. It is a good source of Vitamin B6, Vitamin B12, Thiamin, Riboflavin, Niacin and Folate.
The food contains 19.3g 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 42.7 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. 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 a good source of Vitamin B6 and Vitamin B12.
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.
Based on the composite nutritive standing Curried Whitefish with Yogurt sauce has been given a composite ranking of 75, and in moderation.
Calorie Breakdown
| Calories from Protein | 58% | |
| Calories from Fat | 15% | |
| Calories from Carbs | 26% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- High in Niacin
- High in Riboflavin
- Very high in Thiamin
- Low in Saturated Fat
Why this is bad for you
- High in Cholesterol
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 100 IU | 2% | ||
| Vitamin C | 1 mg | 1.7% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 2.4 mg | 8.1% | ||
| Thiamin | 0.67 mg | 44.6% | ||
| Riboflavin | 0.4 mg | 23.7% | ||
| Niacin | 4.8 mg | 24.2% | ||
| Vitamin B6 | 0.72 mg | 35.9% | ||
| Folate | 101.2 mcg | 25.3% | ||
| Vitamin B12 | 3.5 mcg | 57.8% | ||
| Pantothenic Acid | 1.7 mg | 16.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 133 mg | 13.3% | ||
| Iron | 2.7 mg | 14.8% | ||
| Magnesium | 154.4 mg | 38.6% | ||
| Phosphorus | 686 mg | 68.6% | ||
| Potassium | 863.6 mg | 24.7% | ||
| Sodium | 200.5 mg | 8.4% | ||
| Zinc | 4.8 mg | 32.3% | ||
| Copper | 0.28 mg | 14.1% | ||
| Manganese | 3.9 mg | 195.4% | ||
| Selenium | 98.6 mcg | 140.8% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 19.3 g | 6.4% | ||
| Dietary Fiber | 4.2 g | 16.8% | ||
| Sugars | 3.6 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 42.7 g | 85.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 5 g | 7.7% | ||
| Saturated Fat | 1 g | 5% | ||
| Monounsaturated Fat | 0.8 g | |||
| Polyunsaturated Fat | 2.6 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 291 Calories from Fat 0
% Daily Value *
Total Fat 5 g 7.7%
Saturated Fat 1 g 5%
Trans Fat
Cholesterol 87.3 mg 29.1%
Sodium 200.5 mg 8.4%
Total Carbohydrates 19.3 g 6.4%
Dietary Fiber 4.2 g16.8%
Sugars 3.6 g
Protein 42.7 g 85.4%
Vitamin A 2% Vitamin C 1.7%
Calcium 13.3% Iron 14.8%
*Based on a 2000 Calorie diet
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