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Mediterranean sole bake - Recipe and Nutrition Facts
25

Mediterranean sole bake Recipe

Mediterranean sole bake has a average-calorie, low-carb, low-fat and high-protein content. It is a good source of Vitamin C.

The food contains 3.3g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 19.7 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, 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.

It has an average density of Sodium, thus making it suitable for a low-sodium diet.

It belongs to Mediterranean cuisine.

Based on the composite nutritive standing Mediterranean sole bake has been given a composite ranking of 25, and in moderation.

Calorie Breakdown

 Calories from Protein68%
 Calories from Fat21%
 Calories from Carbs11%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin C
  • Very low in Saturated Fat

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A175 IU3.5%
Vitamin C39.9 mg66.5%
Vitamin D0 IU
Vitamin E0.12 mg0.4%
Thiamin0 mg
Riboflavin0 mg
Niacin0.34 mg1.7%
Vitamin B60.11 mg5.7%
Folate8 mcg2%
Vitamin B120 mcg
Pantothenic Acid0.11 mg1.1%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium29 mg2.9%
Iron1.8 mg10.1%
Magnesium4.8 mg1.2%
Phosphorus12 mg1.2%
Potassium94.2 mg2.7%
Sodium304.6 mg12.7%
Zinc0 mg
Copper0 mg
Manganese0 mg
Selenium0.14 mcg0.2%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate3.3 g1.1%
Dietary Fiber0.6 g2.4%
Sugars0.9 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein19.7 g39.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.7 g4.2%
Saturated Fat0.5 g2.5%
Monounsaturated Fat0 g
Polyunsaturated Fat0 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 119 Calories from Fat 0

% Daily Value *

Total Fat 2.7 g 4.2%

Saturated Fat 0.5 g 2.5%

Trans Fat

Cholesterol 51.1 mg 17%

Sodium 304.6 mg 12.7%

Total Carbohydrates 3.3 g 1.1%

Dietary Fiber 0.6 g2.4%

Sugars 0.9 g

Protein 19.7 g 39.4%

Vitamin A 3.5% Vitamin C 66.5%

Calcium 2.9% Iron 10.1%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1231260 Embed Table:

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