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Salt & Pepper Squid with Avocado Salsa Verde - Recipe and Nutrition Facts
50

Salt & Pepper Squid with Avocado Salsa Verde Recipe

Salt & Pepper Squid with Avocado Salsa Verde has a very high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Vitamin A, Vitamin B12, Vitamin C, Riboflavin and Niacin.

The food contains 29.8g of carbs. The carbohydrate profile of the the food reveals it is average 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 38.6 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. 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 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 low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is high 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 very high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.

Ideally consumed as a Main Dish.

Based on the composite nutritive standing Salt & Pepper Squid with Avocado Salsa Verde has been given a composite ranking of 50, and in moderation.

Calorie Breakdown

 Calories from Protein29%
 Calories from Fat48%
 Calories from Carbs22%

Why this is good for you

  • Very high in Protein
  • High in Niacin
  • High in Vitamin A
  • Very high in Vitamin C
  • High in Vitamin E
  • Very high in Riboflavin

Why this is bad for you

  • Very high in Cholesterol
  • High in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1240 IU24.8%
Vitamin C33.1 mg55.1%
Vitamin D20 IU5%
Vitamin E5.6 mg18.8%
Thiamin0.1 mg6.9%
Riboflavin0.97 mg57%
Niacin5.4 mg27.2%
Vitamin B60.28 mg14.2%
Folate63.6 mcg15.9%
Vitamin B122.8 mcg46.6%
Pantothenic Acid1.8 mg17.5%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium163 mg16.3%
Iron3.2 mg17.7%
Magnesium94.4 mg23.6%
Phosphorus529 mg52.9%
Potassium906.6 mg25.9%
Sodium3 mg0.1%
Zinc3.7 mg24.9%
Copper3.9 mg195.7%
Manganese0.3 mg15.1%
Selenium91.8 mcg131.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate29.8 g9.9%
Dietary Fiber3.5 g14%
Sugars2.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein38.6 g77.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat28.5 g43.8%
Saturated Fat4.3 g21.5%
Monounsaturated Fat18.5 g
Polyunsaturated Fat3.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 526 Calories from Fat 0

% Daily Value *

Total Fat 28.5 g 43.8%

Saturated Fat 4.3 g 21.5%

Trans Fat

Cholesterol 467.7 mg 155.9%

Sodium 3 mg 0.1%

Total Carbohydrates 29.8 g 9.9%

Dietary Fiber 3.5 g14%

Sugars 2.1 g

Protein 38.6 g 77.2%

Vitamin A 24.8% Vitamin C 55.1%

Calcium 16.3% Iron 17.7%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=834109 Embed Table:

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