Braised Romaine Hearts has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Calcium, Iron, Vitamin C and Folate.
The food contains 22.1g of carbs. The carbohydrate profile of the the food reveals it is low 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 7.9 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's low MUFA and low 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 6 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 an average density of Sodium, thus making it suitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 97, for Braised Romaine Hearts, and we advise that this food on a regular basis.
Calories from Protein | 15% | |
Calories from Fat | 44% | |
Calories from Carbs | 41% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 8.7 IU | 0.2% | Mid 40% | Average |
Retinol | 10.9 mcg | |||
Vitamin C | 4 mg | 6.6% | Mid 40% | Average |
Vitamin D | 0.92 IU | 0.23% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.31 mg | 1.5% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 130.9 mcg | 32.7% | Top 10% | Very High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.15 mg | 1.5% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 32.8 mg | 3.3% | Mid 40% | Average |
Iron | 0.92 mg | 5.1% | Mid 40% | Average |
Magnesium | 13.8 mg | 3.4% | Mid 40% | Average |
Phosphorus | 30 mg | 3% | Bottom 30% | Low |
Potassium | 0.15 mg | 0% | Bottom 30% | Low |
Sodium | 20.9 mg | 0.9% | Bottom 30% | Low |
Zinc | 0.15 mg | 1% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.15 mg | 7.7% | Mid 40% | Average |
Selenium | 0.46 mcg | 0.66% | Bottom 30% | Low |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 3.4 g | 1.1% | Bottom 30% | Low |
Dietary Fiber | 2.1 g | 8.3% | Top 30% | High |
Sugars | 1.3 g | |||
Glucose | 0.5 mg | |||
Fructose | 0.8 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 1.2 g | 2.4% | 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 | 0.2 mg | |||
Glutamic Acid | 0.2 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 1.6 g | 2.5% | Bottom 30% | Low |
Saturated Fat | 0.87 g | 4.4% | Mid 40% | Average |
Monounsaturated Fat | 0.3 g | |||
Polyunsaturated Fat | 0.2 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 189 Calories from Fat 95
% Daily Value *
Total Fat 10.5 g 16.2%
Saturated Fat 5.7 g 28.5%
Trans Fat
Cholesterol 22.9 mg 7.6%
Sodium 136.6 mg 5.7%
Total Carbohydrates 22.1 g 7.4%
Dietary Fiber 13.5 g54%
Sugars 8.2 g
Protein 7.9 g 15.8%
Vitamin A 1.1% Vitamin C 43.3%
Calcium 21.4% Iron 33.3%
*Based on a 2000 Calorie diet
Per Serving | Calories 26
Protein 0.31 g | Carbs 0.31 g | Fat 2.7 g
Per Serving | Calories 166
Protein 9.1 g | Carbs 3.2 g | Fat 13.1 g
Per Serving | Calories 141
Protein 12.8 g | Carbs 8.1 g | Fat 6.3 g
Per Serving | Calories 271
Protein 0.83 g | Carbs 21.7 g | Fat 20.8 g
Per Serving | Calories 287
Protein 10 g | Carbs 5.4 g | Fat 24.8 g
Per Serving | Calories 101
Protein 2.7 g | Carbs 13.4 g | Fat 4.1 g
Per Serving | Calories 195
Protein 17.8 g | Carbs 4.7 g | Fat 11.3 g
Per Serving | Calories 91
Protein 8.3 g | Carbs 2.51 g | Fat 5.3 g