Estonian Fish Salad Recipe
Estonian Fish Salad has a average-calorie, average-carb, average-fat and very high-protein content. It is a good source of Vitamin B6, Vitamin B12, Vitamin C and Niacin.
The food contains 17.1g of carbs. The carbohydrate profile of the the food reveals it is low 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 30.9 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.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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.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.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, 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 a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Estonian cuisine. Ideally consumed as a Side Dish.
Based on the composite nutritive standing Estonian Fish Salad has been given a composite ranking of 48, and in moderation.
Calorie Breakdown
| Calories from Protein | 54% | |
| Calories from Fat | 17% | |
| Calories from Carbs | 30% |
Why this is good for you
- Very high in Protein
- High in Vitamin B6
- Very high in Niacin
- Very high in Vitamin C
- Low in Saturated Fat
- High in Vitamin B12
Why this is bad for you
- High in Cholesterol
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 245 IU | 4.9% | ||
| Vitamin C | 40.4 mg | 67.4% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.06 mg | 0.2% | ||
| Thiamin | 0.13 mg | 8.9% | ||
| Riboflavin | 0.26 mg | 15.3% | ||
| Niacin | 8.4 mg | 41.8% | ||
| Vitamin B6 | 0.51 mg | 25.6% | ||
| Folate | 27.6 mcg | 6.9% | ||
| Vitamin B12 | 1.3 mcg | 22.3% | ||
| Pantothenic Acid | 0.16 mg | 1.6% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 79 mg | 7.9% | ||
| Iron | 2.7 mg | 15% | ||
| Magnesium | 67.2 mg | 16.8% | ||
| Phosphorus | 307 mg | 30.7% | ||
| Potassium | 702 mg | 20.1% | ||
| Sodium | 570.6 mg | 23.8% | ||
| Zinc | 0.89 mg | 5.9% | ||
| Copper | 0.19 mg | 9.5% | ||
| Manganese | 0.1 mg | 4.8% | ||
| Selenium | 44.3 mcg | 63.3% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 17.1 g | 5.7% | ||
| Dietary Fiber | 0.4 g | 1.6% | ||
| Sugars | 3.8 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 30.9 g | 61.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 4.3 g | 6.6% | ||
| Saturated Fat | 0.9 g | 4.5% | ||
| Monounsaturated Fat | 1.5 g | |||
| Polyunsaturated Fat | 0.8 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 237 Calories from Fat 0
% Daily Value *
Total Fat 4.3 g 6.6%
Saturated Fat 0.9 g 4.5%
Trans Fat
Cholesterol 78.4 mg 26.1%
Sodium 570.6 mg 23.8%
Total Carbohydrates 17.1 g 5.7%
Dietary Fiber 0.4 g1.6%
Sugars 3.8 g
Protein 30.9 g 61.8%
Vitamin A 4.9% Vitamin C 67.4%
Calcium 7.9% Iron 15%
*Based on a 2000 Calorie diet
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