Zucchini in yogurt sauce Recipe
Zucchini in yogurt sauce has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Calcium, Vitamin B6, Vitamin C, Riboflavin and Folate.
The food contains 17.5g of carbs. The carbohydrate profile of the the food reveals it is low 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. With 8.9 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 average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA.
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 has a low density of Sodium, thus making it suitable 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.
Ideally consumed as a Side Dish.
Based on the composite nutritive standing Zucchini in yogurt sauce has been given a composite ranking of 94, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 23% | |
| Calories from Fat | 32% | |
| Calories from Carbs | 45% |
Why this is good for you
- Very high in Vitamin B6
- Very high in Vitamin C
- Very high in Riboflavin
- High in Calcium
- Low in Sodium
- High in Folate
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 166.4 IU | 3.3% | Mid 40% | Average |
| Retinol | 9 mcg | |||
| Vitamin C | 12.1 mg | 20.1% | Top 30% | High |
| Vitamin D | 0.66 IU | 0.16% | Mid 40% | Average |
| Thiamin | 0 mg | |||
| Riboflavin | 0.22 mg | 12.9% | Top 30% | High |
| Niacin | 0.22 mg | 1.1% | Mid 40% | Average |
| Vitamin B6 | 0.22 mg | 11% | Top 30% | High |
| Folate | 18.2 mcg | 4.6% | Mid 40% | Average |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0.22 mcg | 3.7% | Top 30% | High |
| Pantothenic Acid | 0.22 mg | 2.2% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 51.2 mg | 5.1% | Mid 40% | Average |
| Iron | 0.22 mg | 1.2% | Bottom 30% | Low |
| Magnesium | 16 mg | 4% | Mid 40% | Average |
| Phosphorus | 57.4 mg | 5.7% | Mid 40% | Average |
| Potassium | 0.22 mg | 0.01% | Bottom 30% | Low |
| Sodium | 22 mg | 0.9% | Bottom 30% | Low |
| Zinc | 0.44 mg | 2.9% | Mid 40% | Average |
| Copper | 0 mg | |||
| Manganese | 0.22 mg | 11% | Top 30% | High |
| Selenium | 0.88 mcg | 1.3% | Bottom 30% | Low |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 3.8 g | 1.3% | Bottom 30% | Low |
| Dietary Fiber | 0.73 g | 2.9% | Mid 40% | Average |
| Sugars | 2.7 g | |||
| Glucose | 0.7 mg | |||
| Fructose | 0.9 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 2 g | 3.9% | Bottom 30% | Low |
| Tryptophan | 0 mg | |||
| Threonine | 0 mg | |||
| Isoleucine | 0 mg | |||
| Leucine | 0 mg | |||
| Lysine | 0.2 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0 mg | |||
| Tyrosine | 0 mg | |||
| Valine | 0.2 mg | |||
| Arginine | 0 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0 mg | |||
| Aspartic Acid | 0.2 mg | |||
| Glutamic Acid | 0.2 mg | |||
| Glycine | 0 mg | |||
| Proline | 0.2 mg | |||
| Serine | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 1.2 g | 1.8% | Bottom 30% | Low |
| Saturated Fat | 0.7 g | 3.5% | Bottom 30% | Low |
| Monounsaturated Fat | 0.2 g | |||
| Polyunsaturated Fat | 0 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 0.7 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 142 Calories from Fat 49
% Daily Value *
Total Fat 5.4 g 8.3%
Saturated Fat 3.2 g 16%
Trans Fat
Cholesterol 19.6 mg 6.5%
Sodium 100.1 mg 4.2%
Total Carbohydrates 17.5 g 5.8%
Dietary Fiber 3.3 g13.2%
Sugars 12.3 g
Protein 8.9 g 17.8%
Vitamin A 15.1% Vitamin C 91.7%
Calcium 23.3% Iron 5.6%
*Based on a 2000 Calorie diet
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