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Cantonese Lettuce Wrap - Recipe and Nutrition Facts
81

Cantonese Lettuce Wrap Recipe

Cantonese Lettuce Wrap has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin B6, Vitamin C and Niacin.

The food contains 16.2g 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. Its average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 22.9 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and average 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 5.54 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. Besides other nutrients, it is high 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 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.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 81, for Cantonese Lettuce Wrap, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein27%
 Calories from Fat54%
 Calories from Carbs19%

Why this is good for you

  • Very high in Protein
  • High in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin C
  • Very high in Iron

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A730 IU14.6%
Vitamin C56.2 mg93.7%
Vitamin D0 IU
Vitamin E3.3 mg10.9%
Thiamin0.21 mg13.9%
Riboflavin0.24 mg14.4%
Niacin9.7 mg48.4%
Vitamin B60.52 mg25.9%
Folate46 mcg11.5%
Vitamin B120.29 mcg4.8%
Pantothenic Acid0.79 mg7.9%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium141 mg14.1%
Iron5.5 mg30.8%
Magnesium120.4 mg30.1%
Phosphorus257 mg25.7%
Potassium732.7 mg20.9%
Sodium591.6 mg24.7%
Zinc1.8 mg11.7%
Copper0.47 mg23.5%
Manganese0.78 mg38.8%
Selenium17.6 mcg25.2%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate16.2 g5.4%
Dietary Fiber1.8 g7.2%
Sugars6.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein22.9 g45.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat20.7 g31.8%
Saturated Fat2.3 g11.5%
Monounsaturated Fat11.8 g
Polyunsaturated Fat5.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 342 Calories from Fat 0

% Daily Value *

Total Fat 20.7 g 31.8%

Saturated Fat 2.3 g 11.5%

Trans Fat

Cholesterol 43.8 mg 14.6%

Sodium 591.6 mg 24.7%

Total Carbohydrates 16.2 g 5.4%

Dietary Fiber 1.8 g7.2%

Sugars 6.1 g

Protein 22.9 g 45.8%

Vitamin A 14.6% Vitamin C 93.7%

Calcium 14.1% Iron 30.8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=451255 Embed Table:

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