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Squash and Coconut Milk Stew - Recipe and Nutrition Facts
56

Squash and Coconut Milk Stew Recipe

Squash and Coconut Milk Stew has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin B6, Vitamin C, Thiamin, Niacin and Folate.

The food contains 30.1g of carbs. The carbohydrate profile of the the food reveals it is average 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 23.9 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 high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons.

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 21.06 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. Besides other nutrients, it is very 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.

Based on the composite nutritive standing Squash and Coconut Milk Stew has been given a composite ranking of 56, and in moderation.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat55%
 Calories from Carbs25%

Why this is good for you

  • Very high in Protein
  • High in Vitamin B6
  • Very high in Niacin
  • High in Vitamin A
  • Very high in Vitamin C
  • Very high in Thiamin

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1150 IU23%
Vitamin C27 mg45%
Thiamin0.53 mg35%
Niacin14.2 mg71%
Vitamin B60.52 mg26%
Folate172 mcg43%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium560 mg56%
Iron21.1 mg117%
Magnesium216 mg54%
Potassium1024 mg29.3%
Sodium271 mg11.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate30.1 g10%
Dietary Fiber5.5 g22%
Sugars11 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein23.9 g47.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat29.3 g45.1%
Saturated Fat21.3 g106.5%

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 449 Calories from Fat 264

% Daily Value *

Total Fat 29.3 g 45.1%

Saturated Fat 21.3 g 106.5%

Trans Fat

Cholesterol 117 mg 39%

Sodium 271 mg 11.3%

Total Carbohydrates 30.1 g 10%

Dietary Fiber 5.5 g22%

Sugars 11 g

Protein 23.9 g 47.8%

Vitamin A 23% Vitamin C 45%

Calcium 56% Iron 117%

*Based on a 2000 Calorie diet

Source: http://allrecipes.com/recipe/squash-and-coconut-milk-stew/detail.aspx Embed Table:

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