Low-fat Spinach and Cottage Cheese salad Recipe
Low-fat Spinach and Cottage Cheese salad has a average-calorie, average-carb, low-fat and high-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin C, Riboflavin and Folate.
The food contains 15.2g 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 17.1 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the low 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 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.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, 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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Side Dish.
Based on the composite nutritive standing Low-fat Spinach and Cottage Cheese salad has been given a composite ranking of 92, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 47% | |
| Calories from Fat | 11% | |
| Calories from Carbs | 42% |
Why this is good for you
- Very high in Protein
- High in Vitamin B6
- Very high in Vitamin A
- Very high in Vitamin C
- High in Riboflavin
- Very low in Cholesterol
Why this is bad for you
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 6215 IU | 124.3% | ||
| Vitamin C | 89.6 mg | 149.3% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 2.2 mg | 7.2% | ||
| Thiamin | 0.14 mg | 9.3% | ||
| Riboflavin | 0.39 mg | 23% | ||
| Niacin | 1.4 mg | 6.9% | ||
| Vitamin B6 | 0.41 mg | 20.7% | ||
| Folate | 156.4 mcg | 39.1% | ||
| Vitamin B12 | 0.71 mcg | 11.9% | ||
| Pantothenic Acid | 0.75 mg | 7.5% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 146 mg | 14.6% | ||
| Iron | 2.4 mg | 13.4% | ||
| Magnesium | 69.2 mg | 17.3% | ||
| Phosphorus | 224 mg | 22.4% | ||
| Potassium | 711.8 mg | 20.3% | ||
| Sodium | 511.8 mg | 21.3% | ||
| Zinc | 1 mg | 6.9% | ||
| Copper | 0.19 mg | 9.7% | ||
| Manganese | 0.79 mg | 39.6% | ||
| Selenium | 11.5 mcg | 16.4% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 15.2 g | 5.1% | ||
| Dietary Fiber | 4 g | 16% | ||
| Sugars | 3.7 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 17.1 g | 34.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 1.8 g | 2.8% | ||
| Saturated Fat | 0.8 g | 4% | ||
| Monounsaturated Fat | 0.4 g | |||
| Polyunsaturated Fat | 0.3 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 139 Calories from Fat 0
% Daily Value *
Total Fat 1.8 g 2.8%
Saturated Fat 0.8 g 4%
Trans Fat
Cholesterol 4.5 mg 1.5%
Sodium 511.8 mg 21.3%
Total Carbohydrates 15.2 g 5.1%
Dietary Fiber 4 g16%
Sugars 3.7 g
Protein 17.1 g 34.2%
Vitamin A 124.3% Vitamin C 149.3%
Calcium 14.6% Iron 13.4%
*Based on a 2000 Calorie diet
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