Pineapple Cottage Cheese Salad has a average-calorie, low-carb, average-fat and high-protein content.
The food contains 14.5g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average 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. With 13.4 gms of protein, it is high 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.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. 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 Pineapple Cottage Cheese Salad has been given a composite ranking of 35, and in moderation.
Calories from Protein | 35% | |
Calories from Fat | 28% | |
Calories from Carbs | 37% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 187.9 IU | 3.8% | Top 30% | High |
Retinol | 41.8 mcg | |||
Vitamin C | 7.7 mg | 12.8% | Top 30% | High |
Vitamin D | 3.3 IU | 0.8% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0 mg | |||
Vitamin B6 | 0 mg | |||
Folate | 19.8 mcg | 4.9% | Mid 40% | Average |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 1.1 mg | 11% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 107.7 mg | 10.8% | Top 30% | High |
Iron | 0 mg | |||
Magnesium | 20.9 mg | 5.2% | Mid 40% | Average |
Phosphorus | 189 mg | 18.9% | Top 30% | High |
Potassium | 225.3 mg | 6.4% | Top 30% | High |
Sodium | 468.2 mg | 19.5% | Top 30% | High |
Zinc | 0 mg | |||
Copper | 0 mg | |||
Manganese | 1.1 mg | 54.9% | Top 10% | Very High |
Selenium | 11 mcg | 15.7% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 15.9 g | 5.3% | Mid 40% | Average |
Dietary Fiber | 0.55 g | 2.2% | Mid 40% | Average |
Sugars | 11.9 g | |||
Glucose | 6.6 mg | |||
Fructose | 5.5 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 14.7 g | 29.5% | Top 10% | Very High |
Tryptophan | 0 mg | |||
Threonine | 1.1 mg | |||
Isoleucine | 1.1 mg | |||
Leucine | 1.1 mg | |||
Lysine | 1.1 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 1.1 mg | |||
Tyrosine | 1.1 mg | |||
Valine | 1.1 mg | |||
Arginine | 1.1 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 1.1 mg | |||
Glutamic Acid | 3.3 mg | |||
Glycine | 0 mg | |||
Proline | 1.1 mg | |||
Serine | 1.1 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 5.3 g | 8.1% | Mid 40% | Average |
Saturated Fat | 3.3 g | 16.5% | Mid 40% | Average |
Monounsaturated Fat | 1.1 g | |||
Polyunsaturated Fat | 0 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 2.2 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 154 Calories from Fat 43
% Daily Value *
Total Fat 4.8 g 7.4%
Saturated Fat 3 g 15%
Trans Fat
Cholesterol 15.7 mg 5.2%
Sodium 426.1 mg 17.8%
Total Carbohydrates 14.5 g 4.8%
Dietary Fiber 0.5 g2%
Sugars 10.8 g
Protein 13.4 g 26.8%
Vitamin A 3.4% Vitamin C 11.7%
Calcium 9.8% Iron
*Based on a 2000 Calorie diet
Per Serving | Calories 218
Protein 12.8 g | Carbs 35.1 g | Fat 4.6 g
Per Serving | Calories 146
Protein 18.6 g | Carbs 10.9 g | Fat 2.6 g
Per Serving | Calories 201
Protein 8.3 g | Carbs 18.6 g | Fat 10.6 g
Per Serving | Calories 134
Protein 6.9 g | Carbs 22.9 g | Fat 1.9 g
Per Serving | Calories 102
Protein 8.3 g | Carbs 5.3 g | Fat 5.3 g
Per Serving | Calories 102
Protein 1.8 g | Carbs 13.4 g | Fat 5.2 g
Per Serving | Calories 256
Protein 12.3 g | Carbs 14 g | Fat 17.4 g
Per Serving | Calories 256
Protein 5.8 g | Carbs 4.3 g | Fat 24.4 g