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Spinach and Walnuts - Recipe and Nutrition Facts
96

Spinach and Walnuts Recipe

Spinach and Walnuts has a average-calorie, low-carb, high-fat and average-protein content. It is a good source of Iron, Vitamin C and Folate.

The food contains 10.7g 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. With 8.4 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and high PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items.

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 gives a good yield of Iron at 4 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. 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 high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 96, for Spinach and Walnuts, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein11%
 Calories from Fat76%
 Calories from Carbs14%

Why this is good for you

  • Very high in Vitamin C
  • No Cholesterol
  • High in Iron
  • Very high in Folate

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A5.7 IU0.1%Mid 40%Average
Retinol0 mcg
Vitamin C19.4 mg32.4%Top 10%Very High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin0.57 mg2.9%Mid 40%Average
Vitamin B60 mg
Folate145.1 mcg36.3%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium85.7 mg8.6%Top 30%High
Iron2.3 mg12.7%Top 10%Very High
Magnesium80 mg20%Top 10%Very High
Phosphorus97.7 mg9.8%Mid 40%Average
Potassium462.9 mg13.2%Top 10%Very High
Sodium195.9 mg8.2%Mid 40%Average
Zinc1.1 mg7.6%Top 30%High
Copper0.57 mg28.6%Top 10%Very High
Manganese1.1 mg57.1%Top 10%Very High
Selenium1.7 mcg2.4%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate6.1 g2%Bottom 30%Low
Dietary Fiber2.7 g11%Top 30%High
Sugars1.2 g
Glucose0.6 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein4.8 g9.6%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0.6 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.6 mg
Glutamic Acid0.6 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat15 g23.1%Top 30%High
Saturated Fat1.6 g8%Mid 40%Average
Monounsaturated Fat4.6 g
Polyunsaturated Fat8.6 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.7 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 290 Calories from Fat 236

% Daily Value *

Total Fat 26.3 g 40.5%

Saturated Fat 2.8 g 14%

Trans Fat

Cholesterol 0 mg

Sodium 342.8 mg 14.3%

Total Carbohydrates 10.7 g 3.6%

Dietary Fiber 4.8 g19.2%

Sugars 2.1 g

Protein 8.4 g 16.8%

Vitamin A 0.2% Vitamin C 56.7%

Calcium 15% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/spinach-and-walnuts-87095 Embed Table:

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