Butternut Squash Frittata with Greens Recipe
Butternut Squash Frittata with Greens has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Vitamin A, Vitamin C, Riboflavin and Folate.
The food contains 18.7g 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 17.5 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. 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 a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also 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 Butternut Squash Frittata with Greens has been given a composite ranking of 48, and in moderation.
Calorie Breakdown
| Calories from Protein | 25% | |
| Calories from Fat | 49% | |
| Calories from Carbs | 26% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin A
- Very high in Vitamin C
- Very high in Riboflavin
- High in Calcium
- High in Folate
Why this is bad for you
- Very high in Cholesterol
- High in Saturated Fat
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 12960 IU | 259.2% | ||
| Vitamin C | 29.5 mg | 49.2% | ||
| Vitamin D | 52.8 IU | 13.2% | ||
| Vitamin E | 1.8 mg | 5.9% | ||
| Thiamin | 0.18 mg | 11.8% | ||
| Riboflavin | 0.61 mg | 36% | ||
| Niacin | 1.4 mg | 7.2% | ||
| Vitamin B6 | 0.38 mg | 18.9% | ||
| Folate | 106.4 mcg | 26.6% | ||
| Vitamin B12 | 1.1 mcg | 18.2% | ||
| Pantothenic Acid | 1.8 mg | 17.7% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 264 mg | 26.4% | ||
| Iron | 2.8 mg | 15.6% | ||
| Magnesium | 60.4 mg | 15.1% | ||
| Phosphorus | 275 mg | 27.5% | ||
| Potassium | 588.2 mg | 16.8% | ||
| Sodium | 842.5 mg | 35.1% | ||
| Zinc | 1.6 mg | 10.8% | ||
| Copper | 0.14 mg | 6.8% | ||
| Manganese | 0.58 mg | 29% | ||
| Selenium | 34.3 mcg | 49% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 18.7 g | 6.2% | ||
| Dietary Fiber | 4.9 g | 19.6% | ||
| Sugars | 0.3 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 17.5 g | 35% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 15.6 g | 24% | ||
| Saturated Fat | 4.7 g | 23.5% | ||
| Monounsaturated Fat | 6.9 g | |||
| Polyunsaturated Fat | 1.9 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 278 Calories from Fat 0
% Daily Value *
Total Fat 15.6 g 24%
Saturated Fat 4.7 g 23.5%
Trans Fat
Cholesterol 436.7 mg 145.6%
Sodium 842.5 mg 35.1%
Total Carbohydrates 18.7 g 6.2%
Dietary Fiber 4.9 g19.6%
Sugars 0.3 g
Protein 17.5 g 35%
Vitamin A 259.2% Vitamin C 49.2%
Calcium 26.4% Iron 15.6%
*Based on a 2000 Calorie diet
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