Chilled Orzo Salad has a very high-calorie, very high-carb, high-fat and very high-protein content. It is a good source of Iron, Thiamin, Riboflavin, Niacin and Folate.
The food contains 136.5g of carbs. The carbohydrate profile of the the food reveals it is very high 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 26.9 gms of protein, it is very 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.
It gives a good yield of Iron at 7 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. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, 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 a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Chilled Orzo Salad has been given a composite ranking of 55, and in moderation.
Calories from Protein | 14% | |
Calories from Fat | 17% | |
Calories from Carbs | 69% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.4 IU | 0.01% | Bottom 30% | Low |
Retinol | 7.6 mcg | |||
Vitamin C | 4.8 mg | 8% | Mid 40% | Average |
Vitamin D | 0.8 IU | 0.2% | Mid 40% | Average |
Thiamin | 0.8 mg | 53.3% | Top 10% | Very High |
Riboflavin | 0.4 mg | 23.5% | Top 10% | Very High |
Niacin | 4.8 mg | 24% | Top 10% | Very High |
Vitamin B6 | 0 mg | |||
Folate | 169.6 mcg | 42.4% | Top 10% | Very High |
Folic Acid | 147.2 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.4 mg | 4% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 65.6 mg | 6.6% | Top 30% | High |
Iron | 2.8 mg | 15.6% | Top 10% | Very High |
Magnesium | 44 mg | 11% | Top 10% | Very High |
Phosphorus | 163.2 mg | 16.3% | Top 30% | High |
Potassium | 248.4 mg | 7.1% | Top 30% | High |
Sodium | 381 mg | 15.9% | Top 30% | High |
Zinc | 1.2 mg | 8% | Top 30% | High |
Copper | 0.4 mg | 20% | Top 10% | Very High |
Manganese | 0.8 mg | 40% | Top 10% | Very High |
Selenium | 45.2 mcg | 64.6% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 54.6 g | 18.2% | Top 10% | Very High |
Dietary Fiber | 3.1 g | 12.5% | Top 30% | High |
Sugars | 3.4 g | |||
Glucose | 1.2 mg | |||
Fructose | 1.2 mg | |||
Lactose | 0 mg | |||
Maltose | 1.2 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 10.8 g | 21.5% | Top 30% | High |
Tryptophan | 0 mg | |||
Threonine | 0.4 mg | |||
Isoleucine | 0.4 mg | |||
Leucine | 0.4 mg | |||
Lysine | 0.4 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.4 mg | |||
Tyrosine | 0.4 mg | |||
Valine | 0.4 mg | |||
Arginine | 0.4 mg | |||
Histidine | 0.4 mg | |||
Alanine | 0.4 mg | |||
Aspartic Acid | 0.4 mg | |||
Glutamic Acid | 3.6 mg | |||
Glycine | 0.4 mg | |||
Proline | 0 mg | |||
Serine | 0.4 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 6.1 g | 9.4% | Mid 40% | Average |
Saturated Fat | 1.2 g | 5.8% | Mid 40% | Average |
Monounsaturated Fat | 1.2 g | |||
Polyunsaturated Fat | 0.8 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 2.4 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 800 Calories from Fat 137
% Daily Value *
Total Fat 15.2 g 23.4%
Saturated Fat 2.9 g 14.5%
Trans Fat
Cholesterol 7.9 mg 2.6%
Sodium 952.4 mg 39.7%
Total Carbohydrates 136.5 g 45.5%
Dietary Fiber 7.8 g31.2%
Sugars 8.4 g
Protein 26.9 g 53.8%
Vitamin A 0% Vitamin C 20%
Calcium 16.4% Iron 38.9%
*Based on a 2000 Calorie diet
Per Serving | Calories 234
Protein 5.6 g | Carbs 21.1 g | Fat 14.6 g
Per Serving | Calories 303
Protein 8.1 g | Carbs 51.4 g | Fat 8.3 g
Per Serving | Calories 297
Protein 6.5 g | Carbs 38.1 g | Fat 13.4 g
Per Serving | Calories 185
Protein 4.5 g | Carbs 22.6 g | Fat 8.4 g
Per Serving | Calories 166
Protein 1.5 g | Carbs 33.1 g | Fat 3.8 g
Per Serving | Calories 279
Protein 18.7 g | Carbs 17.3 g | Fat 15.1 g
Per Serving | Calories 548
Protein 11.5 g | Carbs 96.2 g | Fat 14.2 g
Per Serving | Calories 225
Protein 10.3 g | Carbs 14.5 g | Fat 14 g