alu palak (potato and spinach) Recipe
alu palak (potato and spinach) has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Vitamin C and Folate.
The food contains 42.8g of carbs. The carbohydrate profile of the the food reveals it is average 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 8.1 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 average 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 gives a good yield of Iron at 5.8 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. It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
It belongs to Indian cuisine.
Based on the composite nutritive standing alu palak (potato and spinach) has been given a composite ranking of 92, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 13% | |
| Calories from Fat | 17% | |
| Calories from Carbs | 70% |
Why this is good for you
- Very high in Vitamin B6
- Very high in Vitamin A
- Very high in Vitamin C
- No Cholesterol
- Low in Saturated Fat
- High in Dietary Fiber
Why this is bad for you
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 10690 IU | 213.8% | ||
| Vitamin C | 79.9 mg | 133.1% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 2.3 mg | 7.5% | ||
| Thiamin | 0.29 mg | 19.3% | ||
| Riboflavin | 0.3 mg | 17.8% | ||
| Niacin | 3.7 mg | 18.5% | ||
| Vitamin B6 | 0.67 mg | 33.6% | ||
| Folate | 263.2 mcg | 65.8% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.75 mg | 7.5% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 156 mg | 15.6% | ||
| Iron | 5.8 mg | 32.2% | ||
| Magnesium | 148.8 mg | 37.2% | ||
| Phosphorus | 208 mg | 20.8% | ||
| Potassium | 1 mg | 0% | ||
| Sodium | 905.7 mg | 37.7% | ||
| Zinc | 1.5 mg | 10% | ||
| Copper | 0.49 mg | 24.5% | ||
| Manganese | 1.5 mg | 74.9% | ||
| Selenium | 2.8 mcg | 4% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 42.8 g | 14.3% | ||
| Dietary Fiber | 7.2 g | 28.8% | ||
| Sugars | 3.4 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 8.1 g | 16.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 4.6 g | 7.1% | ||
| Saturated Fat | 0.7 g | 3.5% | ||
| Monounsaturated Fat | 2.7 g | |||
| Polyunsaturated Fat | 0.9 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 233 Calories from Fat 0
% Daily Value *
Total Fat 4.6 g 7.1%
Saturated Fat 0.7 g 3.5%
Trans Fat
Cholesterol 0 mg
Sodium 905.7 mg 37.7%
Total Carbohydrates 42.8 g 14.3%
Dietary Fiber 7.2 g28.8%
Sugars 3.4 g
Protein 8.1 g 16.2%
Vitamin A 213.8% Vitamin C 133.1%
Calcium 15.6% Iron 32.2%
*Based on a 2000 Calorie diet
Related Searches
Indian Lentils (Dhal)
Per Serving | Calories 137
Protein 12.5 g | Carbs 31.9 g | Fat 0.2 g
Indian Spinach
Per Serving | Calories 132
Protein 9.3 g | Carbs 7.6 g | Fat 7 g
brown basmati rice with tumric
Per Serving | Calories 152
Protein 4.7 g | Carbs 27.9 g | Fat 2.1 g
corn cutlets
Per Serving | Calories 187
Protein 4.7 g | Carbs 25 g | Fat 8.3 g
