Baked fish with green veg Recipe
Baked fish with green veg has a average-calorie, average-carb, average-fat and very high-protein content. It is a good source of Calcium, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Folate.
The food contains 19.8g 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 38.2 gms of protein, it is very high 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 a good source of Vitamin B6 and Vitamin B12.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.
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. It is also very high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Baked fish with green veg has been given a composite ranking of 78, and in moderation.
Calorie Breakdown
| Calories from Protein | 55% | |
| Calories from Fat | 16% | |
| Calories from Carbs | 29% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- Very high in Vitamin A
- Very high in Vitamin C
- High in Vitamin E
- High in Dietary Fiber
Why this is bad for you
- Very high in Cholesterol
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 3035 IU | 60.7% | ||
| Vitamin C | 97.2 mg | 162% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 4.9 mg | 16.5% | ||
| Thiamin | 0.24 mg | 16.3% | ||
| Riboflavin | 0.33 mg | 19.6% | ||
| Niacin | 3.9 mg | 19.6% | ||
| Vitamin B6 | 0.72 mg | 35.8% | ||
| Folate | 149.2 mcg | 37.3% | ||
| Vitamin B12 | 3.3 mcg | 54.9% | ||
| Pantothenic Acid | 1.5 mg | 14.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 246 mg | 24.6% | ||
| Iron | 3.4 mg | 18.9% | ||
| Magnesium | 131.6 mg | 32.9% | ||
| Phosphorus | 533 mg | 53.3% | ||
| Potassium | 1 mg | 0% | ||
| Sodium | 370.2 mg | 15.4% | ||
| Zinc | 1.6 mg | 10.5% | ||
| Copper | 0.2 mg | 10.2% | ||
| Manganese | 0.72 mg | 36.1% | ||
| Selenium | 80 mcg | 114.3% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 19.8 g | 6.6% | ||
| Dietary Fiber | 5.3 g | 21.2% | ||
| Sugars | 3.5 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 38.2 g | 76.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 4.9 g | 7.5% | ||
| Saturated Fat | 2 g | 10% | ||
| Monounsaturated Fat | 1 g | |||
| Polyunsaturated Fat | 1.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 272 Calories from Fat 0
% Daily Value *
Total Fat 4.9 g 7.5%
Saturated Fat 2 g 10%
Trans Fat
Cholesterol 92.3 mg 30.8%
Sodium 370.2 mg 15.4%
Total Carbohydrates 19.8 g 6.6%
Dietary Fiber 5.3 g21.2%
Sugars 3.5 g
Protein 38.2 g 76.4%
Vitamin A 60.7% Vitamin C 162%
Calcium 24.6% Iron 18.9%
*Based on a 2000 Calorie diet
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