Vegetable Muffuletta has a average-calorie, low-carb, high-fat and average-protein content. It is a good source of Calcium, Iron and Vitamin C.
The food contains 6.9g 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 5.2 gms of protein, it is average 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 average MUFA and low PUFA. It is also ranked in the top 10 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.
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. It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is average 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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Italian cuisine.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 88, for Vegetable Muffuletta, and we advise that this food on a regular basis.
Calories from Protein | 9% | |
Calories from Fat | 79% | |
Calories from Carbs | 12% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.63 IU | 0.01% | Bottom 30% | Low |
Retinol | 19.4 mcg | |||
Vitamin C | 18.1 mg | 30.2% | Top 30% | High |
Vitamin D | 1.9 IU | 0.5% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 1.3 mg | 6.3% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 47.5 mcg | 11.9% | Top 30% | High |
Folic Acid | 20 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 151.3 mg | 15.1% | Top 10% | Very High |
Iron | 2.5 mg | 13.9% | Top 10% | Very High |
Magnesium | 20.6 mg | 5.2% | Mid 40% | Average |
Phosphorus | 76.3 mg | 7.6% | Mid 40% | Average |
Potassium | 146.9 mg | 4.2% | Mid 40% | Average |
Sodium | 357.1 mg | 14.9% | Top 30% | High |
Zinc | 0.63 mg | 4.2% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 6.3 mcg | 8.9% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 4.3 g | 1.4% | Bottom 30% | Low |
Dietary Fiber | 2 g | 8% | Top 30% | High |
Sugars | 1.2 g | |||
Glucose | 0.6 mg | |||
Fructose | 0.6 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 3.3 g | 6.5% | 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 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0.6 mg | |||
Glutamic Acid | 1.3 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 12.5 g | 19.2% | Top 30% | High |
Saturated Fat | 2.8 g | 14.1% | Mid 40% | Average |
Monounsaturated Fat | 8.1 g | |||
Polyunsaturated Fat | 1.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.9 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 218 Calories from Fat 180
% Daily Value *
Total Fat 20 g 30.8%
Saturated Fat 4.5 g 22.5%
Trans Fat
Cholesterol 13.8 mg 4.6%
Sodium 571.3 mg 23.8%
Total Carbohydrates 6.9 g 2.3%
Dietary Fiber 3.2 g12.8%
Sugars 1.9 g
Protein 5.2 g 10.4%
Vitamin A 0% Vitamin C 48.3%
Calcium 24.2% Iron 22.2%
*Based on a 2000 Calorie diet
Per Serving | Calories 97
Protein 11.2 g | Carbs 8.7 g | Fat 2 g
Per Serving | Calories 143
Protein 3 g | Carbs 23.6 g | Fat 4.2 g
Per Serving | Calories 94
Protein 1.1 g | Carbs 8.9 g | Fat 6.3 g
Per Serving | Calories 134
Protein 3 g | Carbs 9.8 g | Fat 9.8 g
Per Serving | Calories 250
Protein 22.2 g | Carbs 8.4 g | Fat 13.9 g
Per Serving | Calories 160
Protein 3.6 g | Carbs 18 g | Fat 8.5 g
Per Serving | Calories 167
Protein 10.2 g | Carbs 7.8 g | Fat 10.1 g
Per Serving | Calories 241
Protein 13.8 g | Carbs 28.3 g | Fat 7.7 g