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palak - Recipe and Nutrition Facts
89

palak Recipe

palak has a low-calorie, low-carb, average-fat and low-protein content. It is a good source of Vitamin A, Vitamin C and Folate.

The food contains 3.4g 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 1.9 gms of protein, it is low 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 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. 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 Indian cuisine.

Based on the composite nutritive standing palak has been given a composite ranking of 89, and on a regular basis.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat58%
 Calories from Carbs27%

Why this is good for you

  • Very high in Vitamin A
  • High in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • High in Folate

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A5215 IU104.3%
Vitamin C16.9 mg28.2%
Vitamin D0 IU
Vitamin E1.7 mg5.5%
Thiamin0.05 mg3.4%
Riboflavin0.11 mg6.5%
Niacin0.44 mg2.2%
Vitamin B60.16 mg8%
Folate108 mcg27%
Vitamin B120 mcg
Pantothenic Acid0.06 mg0.6%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium63 mg6.3%
Iron1.7 mg9.2%
Magnesium45.2 mg11.3%
Phosphorus34 mg3.4%
Potassium330.9 mg9.5%
Sodium615.5 mg25.6%
Zinc0.35 mg2.3%
Copper0.09 mg4.3%
Manganese0.58 mg29%
Selenium1.1 mcg1.6%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate3.4 g1.1%
Dietary Fiber1.3 g5.2%
Sugars0.3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein1.9 g3.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat3.2 g4.9%
Saturated Fat0.4 g2%
Monounsaturated Fat0.8 g
Polyunsaturated Fat1.7 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 46 Calories from Fat 0

% Daily Value *

Total Fat 3.2 g 4.9%

Saturated Fat 0.4 g 2%

Trans Fat

Cholesterol 0 mg

Sodium 615.5 mg 25.6%

Total Carbohydrates 3.4 g 1.1%

Dietary Fiber 1.3 g5.2%

Sugars 0.3 g

Protein 1.9 g 3.8%

Vitamin A 104.3% Vitamin C 28.2%

Calcium 6.3% Iron 9.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1140690 Embed Table:

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