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.
Calories from Protein | 11% | |
Calories from Fat | 76% | |
Calories from Carbs | 14% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 5.7 IU | 0.1% | Mid 40% | Average |
Retinol | 0 mcg | |||
Vitamin C | 19.4 mg | 32.4% | Top 10% | Very High |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.57 mg | 2.9% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 145.1 mcg | 36.3% | Top 10% | Very High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 85.7 mg | 8.6% | Top 30% | High |
Iron | 2.3 mg | 12.7% | Top 10% | Very High |
Magnesium | 80 mg | 20% | Top 10% | Very High |
Phosphorus | 97.7 mg | 9.8% | Mid 40% | Average |
Potassium | 462.9 mg | 13.2% | Top 10% | Very High |
Sodium | 195.9 mg | 8.2% | Mid 40% | Average |
Zinc | 1.1 mg | 7.6% | Top 30% | High |
Copper | 0.57 mg | 28.6% | Top 10% | Very High |
Manganese | 1.1 mg | 57.1% | Top 10% | Very High |
Selenium | 1.7 mcg | 2.4% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 6.1 g | 2% | Bottom 30% | Low |
Dietary Fiber | 2.7 g | 11% | Top 30% | High |
Sugars | 1.2 g | |||
Glucose | 0.6 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 4.8 g | 9.6% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0 mg | |||
Tyrosine | 0 mg | |||
Valine | 0 mg | |||
Arginine | 0.6 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0.6 mg | |||
Glutamic Acid | 0.6 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 15 g | 23.1% | Top 30% | High |
Saturated Fat | 1.6 g | 8% | Mid 40% | Average |
Monounsaturated Fat | 4.6 g | |||
Polyunsaturated Fat | 8.6 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.7 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
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
Per Serving | Calories 123
Protein 3.9 g | Carbs 15.9 g | Fat 5.4 g
Per Serving | Calories 423
Protein 31.6 g | Carbs 27.6 g | Fat 21.2 g
Per Serving | Calories 61
Protein 3.9 g | Carbs 4.9 g | Fat 3.8 g
Per Serving | Calories 249
Protein 12 g | Carbs 7.9 g | Fat 19.4 g