Chiken Kale and Okra Stir Fry Recipe

Summary
Diet Suitability
Vitamin
Mineral
Carb
Protein
Fat
Others
FAQ

Chiken Kale and Okra Stir Fry has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin C, Niacin and Folate.

The food contains 21.5g 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 20.7 gms of protein, it is 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 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 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 84, for Chiken Kale and Okra Stir Fry, and we advise that this food on a regular basis.

Calorie Breakdown

	Calories from Protein	41%
	Calories from Fat	17%
	Calories from Carbs	42%

Why this is good for you

Very high in Protein
High in Vitamin B6
Very high in Niacin
Very high in Vitamin A
Very high in Vitamin C
Low in Saturated Fat

Why this is bad for you

High in Sodium

Vitamin Analysis

Name	Amount	%DV
Vitamin A	10605 IU	212.1%
Vitamin C	40.3 mg	67.2%
Vitamin D	0 IU
Vitamin E	1.3 mg	4.3%
Thiamin	0.17 mg	11.6%
Riboflavin	0.21 mg	12.3%
Niacin	9 mg	45.1%
Vitamin B6	0.59 mg	29.7%
Folate	90.8 mcg	22.7%
Vitamin B12	0.25 mcg	4.2%
Pantothenic Acid	0.83 mg	8.3%

Mineral Analysis

Name	Amount	%DV
Calcium	109 mg	10.9%
Iron	2.1 mg	11.7%
Magnesium	69.2 mg	17.3%
Phosphorus	214 mg	21.4%
Potassium	575 mg	16.4%
Sodium	647 mg	27%
Zinc	1.3 mg	8.6%
Copper	0.22 mg	11.1%
Manganese	0.88 mg	44%
Selenium	13.4 mcg	19.2%

Carbohydrate Analysis

Name	Amount	%DV
Total Carbohydrate	21.5 g	7.2%
Dietary Fiber	4.5 g	18%
Sugars	3.7 g

Protein Analysis

Name	Amount	%DV	Rank	Interpretation
Protein	20.7 g	41.4%

Fat Analysis

Name	Amount	%DV
Total Fat	3.8 g	5.8%
Saturated Fat	0.6 g	3%
Monounsaturated Fat	2 g
Polyunsaturated Fat	0.7 g


How many calories are there in Chiken Kale and Okra Stir Fry?
How much protein is there in Chiken Kale and Okra Stir Fry?

Nutrition Facts

Serving size

Amount Per Serving

Calories 194 Calories from Fat 0

% Daily Value *

Total Fat 3.8 g 5.8%

Saturated Fat 0.6 g 3%

Trans Fat

Cholesterol 38.6 mg 12.9%

Sodium 647 mg 27%

Total Carbohydrates 21.5 g 7.2%

Dietary Fiber 4.5 g18%

Sugars 3.7 g

Protein 20.7 g 41.4%

Vitamin A 212.1% Vitamin C 67.2%

Calcium 10.9% Iron 11.7%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=558778 Embed Table: