Kitchiri Recipe
Kitchiri has a average-calorie, average-carb, average-fat and average-protein content.
The food contains 20g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 4.6 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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 has a high density of Sodium, thus making it unsuitable for a low-sodium diet.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 44, for Kitchiri, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 9% | |
| Calories from Fat | 50% | |
| Calories from Carbs | 40% |
Why this is good for you
Why this is bad for you
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 580 IU | 11.6% | ||
| Vitamin C | 3.1 mg | 5.2% | ||
| Vitamin D | 4.8 IU | 1.2% | ||
| Vitamin E | 2.3 mg | 7.8% | ||
| Thiamin | 0.05 mg | 3% | ||
| Riboflavin | 0.03 mg | 1.6% | ||
| Niacin | 0.72 mg | 3.6% | ||
| Vitamin B6 | 0.08 mg | 4.1% | ||
| Folate | 51.6 mcg | 12.9% | ||
| Vitamin B12 | 0.02 mcg | 0.3% | ||
| Pantothenic Acid | 0.17 mg | 1.7% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 24 mg | 2.4% | ||
| Iron | 1.7 mg | 9.4% | ||
| Magnesium | 10.8 mg | 2.7% | ||
| Phosphorus | 50 mg | 5% | ||
| Potassium | 184.1 mg | 5.3% | ||
| Sodium | 640.6 mg | 26.7% | ||
| Zinc | 0.53 mg | 3.5% | ||
| Copper | 0.08 mg | 3.9% | ||
| Manganese | 0.14 mg | 7.1% | ||
| Selenium | 1.1 mcg | 1.5% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 20 g | 6.7% | ||
| Dietary Fiber | 2.2 g | 8.8% | ||
| Sugars | 1.5 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 4.6 g | 9.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 11.1 g | 17.1% | ||
| Saturated Fat | 4 g | 20% | ||
| Monounsaturated Fat | 2.2 g | |||
| Polyunsaturated Fat | 2.5 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 154 Calories from Fat 0
% Daily Value *
Total Fat 11.1 g 17.1%
Saturated Fat 4 g 20%
Trans Fat
Cholesterol 15.3 mg 5.1%
Sodium 640.6 mg 26.7%
Total Carbohydrates 20 g 6.7%
Dietary Fiber 2.2 g8.8%
Sugars 1.5 g
Protein 4.6 g 9.2%
Vitamin A 11.6% Vitamin C 5.2%
Calcium 2.4% Iron 9.4%
*Based on a 2000 Calorie diet
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