Baked Orzo with Eggplant and Mozzarella has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Vitamin A, Vitamin C, Thiamin and Folate.
The food contains 40.5g 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 13.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average 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. 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.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 83, for Baked Orzo with Eggplant and Mozzarella, and we advise that this food on a regular basis.
Calories from Protein | 14% | |
Calories from Fat | 44% | |
Calories from Carbs | 42% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 2715 IU | 54.3% | ||
Vitamin C | 16 mg | 26.6% | ||
Vitamin D | 0 IU | |||
Vitamin E | 2.4 mg | 8% | ||
Thiamin | 0.45 mg | 29.9% | ||
Riboflavin | 0.34 mg | 19.9% | ||
Niacin | 3.3 mg | 16.4% | ||
Vitamin B6 | 0.29 mg | 14.4% | ||
Folate | 118.4 mcg | 29.6% | ||
Vitamin B12 | 0.23 mcg | 3.9% | ||
Pantothenic Acid | 0.65 mg | 6.5% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 217 mg | 21.7% | ||
Iron | 2.1 mg | 11.7% | ||
Magnesium | 40.4 mg | 10.1% | ||
Phosphorus | 202 mg | 20.2% | ||
Potassium | 639.2 mg | 18.3% | ||
Sodium | 181.3 mg | 7.6% | ||
Zinc | 1.2 mg | 7.9% | ||
Copper | 0.18 mg | 9% | ||
Manganese | 0.37 mg | 18.3% | ||
Selenium | 5.5 mcg | 7.9% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 40.5 g | 13.5% | ||
Dietary Fiber | 6.3 g | 25.2% | ||
Sugars | 2 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 13.6 g | 27.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 19.2 g | 29.5% | ||
Saturated Fat | 4.8 g | 24% | ||
Monounsaturated Fat | 11.3 g | |||
Polyunsaturated Fat | 1.5 g |
Serving size
Amount Per Serving
Calories 383 Calories from Fat 0
% Daily Value *
Total Fat 19.2 g 29.5%
Saturated Fat 4.8 g 24%
Trans Fat
Cholesterol 16.4 mg 5.5%
Sodium 181.3 mg 7.6%
Total Carbohydrates 40.5 g 13.5%
Dietary Fiber 6.3 g25.2%
Sugars 2 g
Protein 13.6 g 27.2%
Vitamin A 54.3% Vitamin C 26.6%
Calcium 21.7% Iron 11.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 368
Protein 15.3 g | Carbs 56 g | Fat 9.2 g
Per Serving | Calories 269
Protein 15.2 g | Carbs 31.2 g | Fat 10.9 g
Per Serving | Calories 397
Protein 20.2 g | Carbs 52.5 g | Fat 12.2 g
Per Serving | Calories 96
Protein 3 g | Carbs 14 g | Fat 2.2 g
Per Serving | Calories 307
Protein 18.8 g | Carbs 6 g | Fat 23.2 g
Per Serving | Calories 338
Protein 27 g | Carbs 45.5 g | Fat 4.9 g
Per Serving | Calories 291
Protein 16.7 g | Carbs 33.7 g | Fat 10.5 g
Per Serving | Calories 237
Protein 19.2 g | Carbs 21.7 g | Fat 6.8 g