Greek Market Stew with Feta Recipe
Greek Market Stew with Feta has a average-calorie, average-carb, average-fat and very high-protein content. It is a good source of Iron, Vitamin B6, Vitamin B12, Vitamin C, Riboflavin and Niacin.
The food contains 21.5g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average 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 28.6 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.
Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. 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.
It gives a good yield of Iron at 3.87 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 a high density of Sodium, thus making it unsuitable 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 a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Greek cuisine.
Based on the composite nutritive standing Greek Market Stew with Feta has been given a composite ranking of 54, and in moderation.
Calorie Breakdown
| Calories from Protein | 43% | |
| Calories from Fat | 24% | |
| Calories from Carbs | 33% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- High in Niacin
- Very high in Vitamin C
- High in Riboflavin
- High in Iron
Why this is bad for you
- High in Cholesterol
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 465 IU | 9.3% | ||
| Vitamin C | 22.9 mg | 38.2% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 1.1 mg | 3.7% | ||
| Thiamin | 0.2 mg | 13.5% | ||
| Riboflavin | 0.39 mg | 23.1% | ||
| Niacin | 5.3 mg | 26.6% | ||
| Vitamin B6 | 0.69 mg | 34.4% | ||
| Folate | 22.8 mcg | 5.7% | ||
| Vitamin B12 | 4.2 mcg | 69.5% | ||
| Pantothenic Acid | 0.59 mg | 5.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 88 mg | 8.8% | ||
| Iron | 3.9 mg | 21.5% | ||
| Magnesium | 44 mg | 11% | ||
| Phosphorus | 304 mg | 30.4% | ||
| Potassium | 730.2 mg | 20.9% | ||
| Sodium | 506.7 mg | 21.1% | ||
| Zinc | 6.1 mg | 40.5% | ||
| Copper | 0.22 mg | 11.2% | ||
| Manganese | 0.17 mg | 8.7% | ||
| Selenium | 22.5 mcg | 32.2% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 21.5 g | 7.2% | ||
| Dietary Fiber | 3.7 g | 14.8% | ||
| Sugars | 7.4 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 28.6 g | 57.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 7 g | 10.8% | ||
| Saturated Fat | 3.4 g | 17% | ||
| Monounsaturated Fat | 2.2 g | |||
| Polyunsaturated Fat | 0.4 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 262 Calories from Fat 0
% Daily Value *
Total Fat 7 g 10.8%
Saturated Fat 3.4 g 17%
Trans Fat
Cholesterol 79.2 mg 26.4%
Sodium 506.7 mg 21.1%
Total Carbohydrates 21.5 g 7.2%
Dietary Fiber 3.7 g14.8%
Sugars 7.4 g
Protein 28.6 g 57.2%
Vitamin A 9.3% Vitamin C 38.2%
Calcium 8.8% Iron 21.5%
*Based on a 2000 Calorie diet
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