Chinese Gai Lan & Mushroom Omelette Recipe
Chinese Gai Lan & Mushroom Omelette has a very high-calorie, average-carb, very high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin B12, Vitamin D, Thiamin, Riboflavin, Niacin, Folate and Pantothenic Acid.
The food contains 32.4g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and high 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 21.4 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 very high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's high MUFA and average PUFA.
It a good source of Vitamin B6 and Vitamin B12.
It gives a good yield of Iron at 9 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.
It belongs to Chinese cuisine. Ideally consumed as a Breakfast.
Based on the composite nutritive standing Chinese Gai Lan & Mushroom Omelette has been given a composite ranking of 83, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 15% | |
| Calories from Fat | 62% | |
| Calories from Carbs | 23% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- Very high in Niacin
- Very high in Vitamin D
- Very high in Riboflavin
- Very high in Thiamin
Why this is bad for you
- Very high in Cholesterol
- Very high in Saturated Fat
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 45.8 IU | 0.9% | Mid 40% | Average |
| Retinol | 13.3 mcg | |||
| Vitamin C | 0.5 mg | 0.83% | Mid 40% | Average |
| Vitamin D | 10.7 IU | 2.7% | Top 30% | High |
| Thiamin | 0.17 mg | 11.1% | Top 30% | High |
| Riboflavin | 0.67 mg | 39.1% | Top 10% | Very High |
| Niacin | 5 mg | 24.9% | Top 10% | Very High |
| Vitamin B6 | 0.17 mg | 8.3% | Top 30% | High |
| Folate | 39.1 mcg | 9.8% | Top 30% | High |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0.17 mcg | 2.8% | Top 30% | High |
| Pantothenic Acid | 2.1 mg | 20.8% | Top 10% | Very High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 29.6 mg | 3% | Mid 40% | Average |
| Iron | 0.75 mg | 4.2% | Mid 40% | Average |
| Magnesium | 14.2 mg | 3.6% | Mid 40% | Average |
| Phosphorus | 0.17 mg | 0.02% | Bottom 30% | Low |
| Potassium | 0.58 mg | 0.02% | Mid 40% | Average |
| Sodium | 70.9 mg | 3% | Bottom 30% | Low |
| Zinc | 1.6 mg | 10.5% | Top 30% | High |
| Copper | 0.67 mg | 33.3% | Top 10% | Very High |
| Manganese | 0.17 mg | 8.3% | Top 30% | High |
| Selenium | 36.2 mcg | 51.8% | Top 10% | Very High |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 2.69 g | 0.9% | Bottom 30% | Low |
| Dietary Fiber | 0.28 g | 1.1% | Bottom 30% | Low |
| Sugars | 1.5 g | |||
| Glucose | 0 mg | |||
| Fructose | 0 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 1.8 g | 3.6% | Bottom 30% | Low |
| Tryptophan | 0.1 mg | |||
| Threonine | 0.2 mg | |||
| Isoleucine | 0.2 mg | |||
| Leucine | 0.2 mg | |||
| Lysine | 0.4 mg | |||
| Methionine | 0.1 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.2 mg | |||
| Tyrosine | 0.1 mg | |||
| Valine | 0.2 mg | |||
| Arginine | 0.2 mg | |||
| Histidine | 0.1 mg | |||
| Alanine | 0.3 mg | |||
| Aspartic Acid | 0.4 mg | |||
| Glutamic Acid | 0.7 mg | |||
| Glycine | 0.2 mg | |||
| Proline | 0.2 mg | |||
| Serine | 0.2 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 3.3 g | 5.1% | Mid 40% | Average |
| Saturated Fat | 0.67 g | 3.4% | Bottom 30% | Low |
| Monounsaturated Fat | 1.4 g | |||
| Polyunsaturated Fat | 1.1 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.6 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 558 Calories from Fat 359
% Daily Value *
Total Fat 39.8 g 61.2%
Saturated Fat 8.1 g 40.5%
Trans Fat
Cholesterol 424.2 mg 141.4%
Sodium 853 mg 35.5%
Total Carbohydrates 32.4 g 10.8%
Dietary Fiber 3.4 g13.6%
Sugars 18.4 g
Protein 21.4 g 42.8%
Vitamin A 11% Vitamin C 10%
Calcium 35.6% Iron 50%
*Based on a 2000 Calorie diet
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