Indian Spinach/Paalak Fry has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C and Folate.
The food contains 25.6g 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 9.9 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's low MUFA and average 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. It has an average density of Sodium, thus making it suitable for a 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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Indian cuisine.
Based on the composite nutritive standing Indian Spinach/Paalak Fry has been given a composite ranking of 100, and on a regular basis.
Calories from Protein | 18% | |
Calories from Fat | 35% | |
Calories from Carbs | 47% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 5.2 IU | 0.1% | Mid 40% | Average |
Retinol | 0 mcg | |||
Vitamin C | 48.8 mg | 81.3% | Top 10% | Very High |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.93 mg | 4.6% | Mid 40% | Average |
Vitamin B6 | 0.31 mg | 15.4% | Top 30% | High |
Folate | 124.7 mcg | 31.2% | Top 10% | Very High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 66 mg | 6.6% | Top 30% | High |
Iron | 2.2 mg | 12% | Top 30% | High |
Magnesium | 55.6 mg | 13.9% | Top 10% | Very High |
Phosphorus | 60.2 mg | 6% | Mid 40% | Average |
Potassium | 0.31 mg | 0.01% | Bottom 30% | Low |
Sodium | 44.5 mg | 1.9% | Bottom 30% | Low |
Zinc | 0.62 mg | 4.1% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.93 mg | 46.3% | Top 10% | Very High |
Selenium | 1.5 mcg | 2.2% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 7.9 g | 2.6% | Mid 40% | Average |
Dietary Fiber | 2.7 g | 10.7% | Top 30% | High |
Sugars | 2.5 g | |||
Glucose | 0.3 mg | |||
Fructose | 0.3 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 3.1 g | 6.1% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0.3 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0 mg | |||
Tyrosine | 0 mg | |||
Valine | 0 mg | |||
Arginine | 0.3 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0.3 mg | |||
Glutamic Acid | 0.3 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 2.6 g | 4% | Bottom 30% | Low |
Saturated Fat | 0.34 g | 1.7% | Bottom 30% | Low |
Monounsaturated Fat | 0.6 g | |||
Polyunsaturated Fat | 1.2 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.2 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 199 Calories from Fat 76
% Daily Value *
Total Fat 8.5 g 13.1%
Saturated Fat 1.1 g 5.5%
Trans Fat
Cholesterol 0 mg
Sodium 144.2 mg 6%
Total Carbohydrates 25.6 g 8.5%
Dietary Fiber 8.7 g34.8%
Sugars 8 g
Protein 9.9 g 19.8%
Vitamin A 0.3% Vitamin C 263.3%
Calcium 21.4% Iron 38.9%
*Based on a 2000 Calorie diet
Per Serving | Calories 130
Protein 3.9 g | Carbs 25.4 g | Fat 1.3 g
Per Serving | Calories 232
Protein 17.1 g | Carbs 7.8 g | Fat 14.1 g
Per Serving | Calories 125
Protein 13.4 g | Carbs 3.6 g | Fat 6 g
Per Serving | Calories 235
Protein 5.9 g | Carbs 43.7 g | Fat 3.6 g
Per Serving | Calories 55
Protein 3.6 g | Carbs 9.4 g | Fat 0.66 g
Per Serving | Calories 180
Protein 3.8 g | Carbs 11.3 g | Fat 13.6 g
Per Serving | Calories 105
Protein 1.7 g | Carbs 17.5 g | Fat 3.2 g
Per Serving | Calories 49
Protein 1.5 g | Carbs 5.7 g | Fat 2.8 g