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cod with stir fry - Recipe and Nutrition Facts
64

cod with stir fry Recipe

cod with stir fry has a average-calorie, low-carb, average-fat and high-protein content. It is a good source of Vitamin A, Vitamin B6 and Vitamin C.

The food contains 8.2g of carbs. The carbohydrate profile of the the food reveals it is low 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 22.4 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, 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.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average 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 high 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 64, for cod with stir fry, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein46%
 Calories from Fat37%
 Calories from Carbs17%

Why this is good for you

  • Very high in Protein
  • High in Vitamin B6
  • Very high in Vitamin A
  • Very high in Vitamin C

Why this is bad for you

  • High in Cholesterol

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A4340 IU86.8%
Vitamin C56.2 mg93.6%
Vitamin D3.2 IU0.8%
Vitamin E1.1 mg3.6%
Thiamin0.14 mg9.3%
Riboflavin0.14 mg8.5%
Niacin3.3 mg16.3%
Vitamin B60.47 mg23.5%
Folate25.6 mcg6.4%
Vitamin B120.97 mcg16.1%
Pantothenic Acid0.52 mg5.2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium61 mg6.1%
Iron1.1 mg6.3%
Magnesium55.2 mg13.8%
Phosphorus179 mg17.9%
Potassium508.1 mg14.5%
Sodium333.3 mg13.9%
Zinc0.95 mg6.3%
Copper0.1 mg4.8%
Manganese0.19 mg9.7%
Selenium34.8 mcg49.7%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate8.2 g2.7%
Dietary Fiber2.3 g9.2%
Sugars3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein22.4 g44.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat8 g12.3%
Saturated Fat3.4 g17%
Monounsaturated Fat2.7 g
Polyunsaturated Fat1.1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 195 Calories from Fat 0

% Daily Value *

Total Fat 8 g 12.3%

Saturated Fat 3.4 g 17%

Trans Fat

Cholesterol 62.3 mg 20.8%

Sodium 333.3 mg 13.9%

Total Carbohydrates 8.2 g 2.7%

Dietary Fiber 2.3 g9.2%

Sugars 3 g

Protein 22.4 g 44.8%

Vitamin A 86.8% Vitamin C 93.6%

Calcium 6.1% Iron 6.3%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1672181 Embed Table:

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