Kale and Rutabaga Au Gratin (low carb recipe) Recipe
Kale and Rutabaga Au Gratin (low carb recipe) has a average-calorie, low-carb, high-fat and average-protein content. It is a good source of Calcium, Vitamin A and Vitamin C.
The food contains 11g 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 5.8 gms of protein, it is average 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 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 has an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.
It belongs to French cuisine.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 63, for Kale and Rutabaga Au Gratin (low carb recipe), and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 10% | |
| Calories from Fat | 71% | |
| Calories from Carbs | 19% |
Why this is good for you
- Very high in Vitamin A
- Very high in Vitamin C
- High in Calcium
Why this is bad for you
- Very high in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 14330 IU | 286.6% | ||
| Vitamin C | 52.8 mg | 88% | ||
| Vitamin D | 15.6 IU | 3.9% | ||
| Vitamin E | 1.4 mg | 4.6% | ||
| Thiamin | 0.1 mg | 6.8% | ||
| Riboflavin | 0.12 mg | 7% | ||
| Niacin | 0.82 mg | 4.1% | ||
| Vitamin B6 | 0.21 mg | 10.3% | ||
| Folate | 24 mcg | 6% | ||
| Vitamin B12 | 0.05 mcg | 0.9% | ||
| Pantothenic Acid | 0.2 mg | 2% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 202 mg | 20.2% | ||
| Iron | 1.2 mg | 6.5% | ||
| Magnesium | 30.4 mg | 7.6% | ||
| Phosphorus | 73 mg | 7.3% | ||
| Potassium | 405.5 mg | 11.6% | ||
| Sodium | 153.6 mg | 6.4% | ||
| Zinc | 0.47 mg | 3.1% | ||
| Copper | 0.18 mg | 9.1% | ||
| Manganese | 0.51 mg | 25.7% | ||
| Selenium | 1.5 mcg | 2.2% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 11 g | 3.7% | ||
| Dietary Fiber | 3.2 g | 12.8% | ||
| Sugars | 3.7 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 5.8 g | 11.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 18.3 g | 28.2% | ||
| Saturated Fat | 10.6 g | 53% | ||
| Monounsaturated Fat | 4.6 g | |||
| Polyunsaturated Fat | 0.8 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 223 Calories from Fat 0
% Daily Value *
Total Fat 18.3 g 28.2%
Saturated Fat 10.6 g 53%
Trans Fat
Cholesterol 56.3 mg 18.8%
Sodium 153.6 mg 6.4%
Total Carbohydrates 11 g 3.7%
Dietary Fiber 3.2 g12.8%
Sugars 3.7 g
Protein 5.8 g 11.6%
Vitamin A 286.6% Vitamin C 88%
Calcium 20.2% Iron 6.5%
*Based on a 2000 Calorie diet
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