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Orange Roughy - Recipe and Nutrition Facts
79

Orange Roughy Recipe

Orange Roughy has a high-calorie, low-carb, very high-fat and high-protein content. It is a good source of Vitamin A, Vitamin B6 and Vitamin B12.

The food contains 3.1g 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 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.

Not only that, the very high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's high MUFA and average 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 a good source of Vitamin B6 and Vitamin B12.

It has a low 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 is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Orange Roughy has been given a composite ranking of 79, and in moderation.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat83%
 Calories from Carbs3%

Why this is good for you

  • Very high in Protein
  • High in Vitamin B6
  • Very high in Vitamin A
  • Low in Sodium
  • Very high in Vitamin B12

Why this is bad for you

  • Very high in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1990 IU39.8%
Vitamin C3.7 mg6.1%
Vitamin D0 IU
Vitamin E0.06 mg0.2%
Thiamin0.13 mg8.4%
Riboflavin0.25 mg14.6%
Niacin3.8 mg19.2%
Vitamin B60.49 mg24.5%
Folate17.2 mcg4.3%
Vitamin B122 mcg32.7%
Pantothenic Acid0.6 mg6%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium66 mg6.6%
Iron1.8 mg9.9%
Magnesium47.2 mg11.8%
Phosphorus237 mg23.7%
Potassium480.6 mg13.7%
Sodium71.5 mg3%
Zinc1.1 mg7%
Copper0.19 mg9.5%
Manganese0.24 mg11.8%
Selenium40 mcg57.2%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate3.1 g1%
Dietary Fiber1.5 g6%
Sugars0.4 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein17.1 g34.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat43.4 g66.8%
Saturated Fat6.1 g30.5%
Monounsaturated Fat30.6 g
Polyunsaturated Fat6.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 453 Calories from Fat 0

% Daily Value *

Total Fat 43.4 g 66.8%

Saturated Fat 6.1 g 30.5%

Trans Fat

Cholesterol 22.1 mg 7.4%

Sodium 71.5 mg 3%

Total Carbohydrates 3.1 g 1%

Dietary Fiber 1.5 g6%

Sugars 0.4 g

Protein 17.1 g 34.2%

Vitamin A 39.8% Vitamin C 6.1%

Calcium 6.6% Iron 9.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=34959 Embed Table:

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