fish and white bean stew Recipe
fish and white bean stew has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin B12 and Folate.
The food contains 34.9g 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 19.1 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 high fat content makes it unsuitable if you're on a low-fat diet plan. It's average 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 gives a good yield of Iron at 4.19 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. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 85, for fish and white bean stew, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 22% | |
| Calories from Fat | 38% | |
| Calories from Carbs | 40% |
Why this is good for you
- Very high in Protein
- Low in Cholesterol
- High in Dietary Fiber
- High in Iron
- Very high in Vitamin B12
- High in Folate
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 220 IU | 4.4% | ||
| Vitamin C | 3.8 mg | 6.3% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 1.5 mg | 4.9% | ||
| Thiamin | 0.14 mg | 9.6% | ||
| Riboflavin | 0.07 mg | 3.9% | ||
| Niacin | 0.3 mg | 1.5% | ||
| Vitamin B6 | 0.19 mg | 9.7% | ||
| Folate | 86.8 mcg | 21.7% | ||
| Vitamin B12 | 18.5 mcg | 308.1% | ||
| Pantothenic Acid | 0.4 mg | 4% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 104 mg | 10.4% | ||
| Iron | 4.2 mg | 23.3% | ||
| Magnesium | 78.4 mg | 19.6% | ||
| Phosphorus | 184 mg | 18.4% | ||
| Potassium | 651.3 mg | 18.6% | ||
| Sodium | 365.1 mg | 15.2% | ||
| Zinc | 2.3 mg | 15.2% | ||
| Copper | 0.52 mg | 26.1% | ||
| Manganese | 0.81 mg | 40.6% | ||
| Selenium | 2.5 mcg | 3.5% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 34.9 g | 11.6% | ||
| Dietary Fiber | 5.8 g | 23.2% | ||
| Sugars | 0.9 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 19.1 g | 38.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 15 g | 23.1% | ||
| Saturated Fat | 2.3 g | 11.5% | ||
| Monounsaturated Fat | 9.5 g | |||
| Polyunsaturated Fat | 1.6 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 360 Calories from Fat 0
% Daily Value *
Total Fat 15 g 23.1%
Saturated Fat 2.3 g 11.5%
Trans Fat
Cholesterol 9.3 mg 3.1%
Sodium 365.1 mg 15.2%
Total Carbohydrates 34.9 g 11.6%
Dietary Fiber 5.8 g23.2%
Sugars 0.9 g
Protein 19.1 g 38.2%
Vitamin A 4.4% Vitamin C 6.3%
Calcium 10.4% Iron 23.3%
*Based on a 2000 Calorie diet
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