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Hearts of Romaine - Recipe and Nutrition Facts
98

Hearts of Romaine Recipe

Hearts of Romaine has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Thiamin, Riboflavin and Folate.

The food contains 25.1g of carbs. The carbohydrate profile of the the food reveals it is average 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. With 24.3 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 high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and high PUFA.

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 7 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 high 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.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 98, for Hearts of Romaine, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein24%
 Calories from Fat51%
 Calories from Carbs25%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Vitamin C
  • Very high in Riboflavin
  • Very high in Thiamin
  • Very high in Dietary Fiber

Why this is bad for you

  • Very high in Saturated Fat

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A11.3 IU0.2%Mid 40%Average
Retinol13.6 mcg
Vitamin C5.5 mg9.1%Mid 40%Average
Vitamin D2.1 IU0.5%Mid 40%Average
Thiamin0.21 mg14%Top 10%Very High
Riboflavin0.21 mg12.3%Top 10%Very High
Niacin0.63 mg3.1%Mid 40%Average
Vitamin B60.21 mg10.5%Top 30%High
Folate188.1 mcg47%Top 10%Very High
Folic Acid0 mcg
Vitamin B120.21 mcg3.5%Top 30%High
Pantothenic Acid0.42 mg4.2%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium132.9 mg13.3%Top 10%Very High
Iron1.5 mg8.2%Top 30%High
Magnesium34 mg8.5%Top 30%High
Phosphorus134.2 mg13.4%Top 30%High
Potassium0.21 mg0.01%Bottom 30%Low
Sodium100.3 mg4.2%Mid 40%Average
Zinc0.84 mg5.6%Mid 40%Average
Copper0.21 mg10.5%Top 10%Very High
Manganese0.21 mg10.5%Top 30%High
Selenium3.8 mcg5.4%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate5.3 g1.8%Bottom 30%Low
Dietary Fiber3.1 g12.6%Top 10%Very High
Sugars1.7 g
Glucose0.6 mg
Fructose1 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein5.1 g10.2%Mid 40%Average
Tryptophan0 mg
Threonine0.2 mg
Isoleucine0.2 mg
Leucine0.2 mg
Lysine0.4 mg
Methionine0.2 mg
Cystine0 mg
Phenylalanine0.2 mg
Tyrosine0.2 mg
Valine0.2 mg
Arginine0.2 mg
Histidine0.2 mg
Alanine0.2 mg
Aspartic Acid0.4 mg
Glutamic Acid1 mg
Glycine0.2 mg
Proline0.4 mg
Serine0.2 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.8 g7.5%Mid 40%Average
Saturated Fat1.9 g9.4%Mid 40%Average
Monounsaturated Fat2.1 g
Polyunsaturated Fat2.9 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.5 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 376 Calories from Fat 208

% Daily Value *

Total Fat 23.1 g 35.5%

Saturated Fat 9 g 45%

Trans Fat

Cholesterol 44.3 mg 14.8%

Sodium 478.5 mg 19.9%

Total Carbohydrates 25.1 g 8.4%

Dietary Fiber 15 g60%

Sugars 8.2 g

Protein 24.3 g 48.6%

Vitamin A 1.1% Vitamin C 43.3%

Calcium 63.4% Iron 38.9%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/hearts-of-romaine-356537 Embed Table:

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