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20 Minute Jambalaya - Recipe and Nutrition Facts
92

20 Minute Jambalaya Recipe

20 Minute Jambalaya has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Vitamin C.

The food contains 14.3g 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. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 4.6 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the low fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 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 has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

It belongs to Creole cuisine. Ideally consumed as a Main Dish.

Based on the composite nutritive standing 20 Minute Jambalaya has been given a composite ranking of 92, and on a regular basis.

Calorie Breakdown

 Calories from Protein21%
 Calories from Fat15%
 Calories from Carbs64%

Why this is good for you

  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A810 IU16.2%
Vitamin C31.6 mg52.6%
Vitamin D0 IU
Vitamin E0.4 mg1.3%
Thiamin0.14 mg9.3%
Riboflavin0.05 mg2.8%
Niacin0.5 mg2.5%
Vitamin B60.12 mg6.1%
Folate75.2 mcg18.8%
Vitamin B120 mcg
Pantothenic Acid0.2 mg2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium20 mg2%
Iron1.2 mg6.8%
Magnesium37.2 mg9.3%
Phosphorus76 mg7.6%
Potassium271.5 mg7.8%
Sodium215 mg9%
Zinc0.57 mg3.8%
Copper0.14 mg6.8%
Manganese0.27 mg13.7%
Selenium0.84 mcg1.2%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate14.3 g4.8%
Dietary Fiber4.6 g18.4%
Sugars0.4 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein4.6 g9.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat1.5 g2.3%
Saturated Fat0.2 g1%
Monounsaturated Fat0.9 g
Polyunsaturated Fat0.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 86 Calories from Fat 0

% Daily Value *

Total Fat 1.5 g 2.3%

Saturated Fat 0.2 g 1%

Trans Fat

Cholesterol 0 mg

Sodium 215 mg 9%

Total Carbohydrates 14.3 g 4.8%

Dietary Fiber 4.6 g18.4%

Sugars 0.4 g

Protein 4.6 g 9.2%

Vitamin A 16.2% Vitamin C 52.6%

Calcium 2% Iron 6.8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2117673 Embed Table:

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