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.
Calories from Protein | 29% | |
Calories from Fat | 29% | |
Calories from Carbs | 42% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 10500 IU | 210% | ||
Vitamin C | 418.7 mg | 697.9% | ||
Vitamin D | 0 IU | |||
Vitamin E | 4.3 mg | 14.3% | ||
Thiamin | 0.39 mg | 26.2% | ||
Riboflavin | 0.57 mg | 33.7% | ||
Niacin | 1.8 mg | 8.9% | ||
Vitamin B6 | 0.62 mg | 30.9% | ||
Folate | 150.4 mcg | 37.6% | ||
Vitamin B12 | 0.38 mcg | 6.3% | ||
Pantothenic Acid | 4.3 mg | 42.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 169 mg | 16.9% | ||
Iron | 4.3 mg | 23.8% | ||
Magnesium | 61.6 mg | 15.4% | ||
Phosphorus | 265 mg | 26.5% | ||
Potassium | 1 mg | 0% | ||
Sodium | 393.8 mg | 16.4% | ||
Zinc | 2.3 mg | 15.4% | ||
Copper | 0.23 mg | 11.6% | ||
Manganese | 0.46 mg | 23.1% | ||
Selenium | 35.1 mcg | 50.1% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 30 g | 10% | ||
Dietary Fiber | 8.6 g | 34.4% | ||
Sugars | 0.8 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 20.6 g | 41.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 9.4 g | 14.5% | ||
Saturated Fat | 1.3 g | 6.5% | ||
Monounsaturated Fat | 3.8 g | |||
Polyunsaturated Fat | 3.7 g |
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
Per Serving | Calories 345
Protein 15 g | Carbs 7.4 g | Fat 29.2 g
Per Serving | Calories 184
Protein 19.8 g | Carbs 6.4 g | Fat 7.7 g
Per Serving | Calories 463
Protein 39.8 g | Carbs 28.1 g | Fat 26.1 g
Per Serving | Calories 380
Protein 15.2 g | Carbs 24 g | Fat 29 g