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Egg Stir-Fry (Core) - Recipe and Nutrition Facts
95

Egg Stir-Fry (Core) Recipe

Egg Stir-Fry (Core) has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Vitamin C, Thiamin, Riboflavin, Folate and Pantothenic Acid.

The food contains 30g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 20.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and average 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 4.28 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. It has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also very high 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.

Based on the composite nutritive standing Egg Stir-Fry (Core) has been given a composite ranking of 95, and on a regular basis.

Calorie Breakdown

 Calories from Protein29%
 Calories from Fat29%
 Calories from Carbs42%

Why this is good for you

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

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A10500 IU210%
Vitamin C418.7 mg697.9%
Vitamin D0 IU
Vitamin E4.3 mg14.3%
Thiamin0.39 mg26.2%
Riboflavin0.57 mg33.7%
Niacin1.8 mg8.9%
Vitamin B60.62 mg30.9%
Folate150.4 mcg37.6%
Vitamin B120.38 mcg6.3%
Pantothenic Acid4.3 mg42.6%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium169 mg16.9%
Iron4.3 mg23.8%
Magnesium61.6 mg15.4%
Phosphorus265 mg26.5%
Potassium1 mg0%
Sodium393.8 mg16.4%
Zinc2.3 mg15.4%
Copper0.23 mg11.6%
Manganese0.46 mg23.1%
Selenium35.1 mcg50.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate30 g10%
Dietary Fiber8.6 g34.4%
Sugars0.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein20.6 g41.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat9.4 g14.5%
Saturated Fat1.3 g6.5%
Monounsaturated Fat3.8 g
Polyunsaturated Fat3.7 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 273 Calories from Fat 0

% Daily Value *

Total Fat 9.4 g 14.5%

Saturated Fat 1.3 g 6.5%

Trans Fat

Cholesterol 1.3 mg 0.4%

Sodium 393.8 mg 16.4%

Total Carbohydrates 30 g 10%

Dietary Fiber 8.6 g34.4%

Sugars 0.8 g

Protein 20.6 g 41.2%

Vitamin A 210% Vitamin C 697.9%

Calcium 16.9% Iron 23.8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=449855 Embed Table:

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