All About the Heart Salad has a average-calorie, average-carb, high-fat and average-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C and Folate.
The food contains 28g 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. With 9.9 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 high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's high MUFA and average 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 gives a good yield of Iron at 8 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.
Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 100, for All About the Heart Salad, and we advise that this food on a regular basis.
Calories from Protein | 11% | |
Calories from Fat | 57% | |
Calories from Carbs | 32% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 7.1 IU | 0.1% | Mid 40% | Average |
Retinol | 0 mcg | |||
Vitamin C | 6.4 mg | 10.7% | Mid 40% | Average |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.39 mg | 1.9% | Mid 40% | Average |
Vitamin B6 | 0.13 mg | 6.4% | Top 30% | High |
Folate | 114.7 mcg | 28.7% | Top 10% | Very High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.13 mg | 1.3% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 33.5 mg | 3.3% | Mid 40% | Average |
Iron | 1 mg | 5.7% | Mid 40% | Average |
Magnesium | 15.6 mg | 3.9% | Mid 40% | Average |
Phosphorus | 31.5 mg | 3.2% | Bottom 30% | Low |
Potassium | 0.13 mg | 0% | Bottom 30% | Low |
Sodium | 43 mg | 1.8% | Bottom 30% | Low |
Zinc | 0.26 mg | 1.7% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.26 mg | 12.9% | Top 30% | High |
Selenium | 0.39 mcg | 0.55% | Bottom 30% | Low |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 3.6 g | 1.2% | Bottom 30% | Low |
Dietary Fiber | 2 g | 8% | Top 30% | High |
Sugars | 1.3 g | |||
Glucose | 0.4 mg | |||
Fructose | 0.8 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 1.3 g | 2.5% | Bottom 30% | Low |
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 | 0.1 mg | |||
Glutamic Acid | 0.1 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 2.9 g | 4.5% | Bottom 30% | Low |
Saturated Fat | 0.4 g | 2% | Bottom 30% | Low |
Monounsaturated Fat | 1.9 g | |||
Polyunsaturated Fat | 0.4 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 0.6 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 323 Calories from Fat 203
% Daily Value *
Total Fat 22.6 g 34.8%
Saturated Fat 3.1 g 15.5%
Trans Fat
Cholesterol 0 mg
Sodium 333.9 mg 13.9%
Total Carbohydrates 28 g 9.3%
Dietary Fiber 15.6 g62.4%
Sugars 9.8 g
Protein 9.9 g 19.8%
Vitamin A 1.1% Vitamin C 83.3%
Calcium 26% Iron 44.4%
*Based on a 2000 Calorie diet
Per Serving | Calories 167
Protein 2.4 g | Carbs 23.7 g | Fat 7.4 g
Per Serving | Calories 98
Protein 1.6 g | Carbs 4.2 g | Fat 8.8 g
Per Serving | Calories 103
Protein 2 g | Carbs 4.4 g | Fat 9.3 g
Per Serving | Calories 37
Protein 0.56 g | Carbs 9.5 g | Fat 0.15 g
Per Serving | Calories 151
Protein 1.5 g | Carbs 7.4 g | Fat 13.4 g
Per Serving | Calories 150
Protein 5.2 g | Carbs 20.3 g | Fat 5.6 g
Per Serving | Calories 124
Protein 5.2 g | Carbs 13.7 g | Fat 5.8 g
Per Serving | Calories 138
Protein 15.8 g | Carbs 6.9 g | Fat 4 g