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Healthy Dirty Rice - Recipe and Nutrition Facts
56

Healthy Dirty Rice Recipe

Healthy Dirty Rice has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin C, Niacin and Folate.

The food contains 24.2g 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 16.1 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 average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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 low density of Sodium, thus making it suitable 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.

Ideally consumed as a Main Dish.

Based on the composite nutritive standing Healthy Dirty Rice has been given a composite ranking of 56, and in moderation.

Calorie Breakdown

 Calories from Protein26%
 Calories from Fat36%
 Calories from Carbs39%

Why this is good for you

  • Very high in Protein
  • High in Niacin
  • High in Vitamin C
  • Very low in Sodium
  • High in Folate

Why this is bad for you

  • High in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A40 IU0.8%
Vitamin C12.3 mg20.5%
Vitamin D0 IU
Vitamin E0.54 mg1.8%
Thiamin0.14 mg9.1%
Riboflavin0.13 mg7.8%
Niacin4.5 mg22.5%
Vitamin B60.21 mg10.4%
Folate86 mcg21.5%
Vitamin B120.34 mcg5.6%
Pantothenic Acid0.31 mg3.1%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium41 mg4.1%
Iron2.6 mg14.3%
Magnesium44 mg11%
Phosphorus205 mg20.5%
Potassium546.5 mg15.6%
Sodium1 mg0%
Zinc1.1 mg7%
Copper0.33 mg16.5%
Manganese0.93 mg46.4%
Selenium10.4 mcg14.8%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate24.2 g8.1%
Dietary Fiber4.7 g18.8%
Sugars3.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein16.1 g32.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat9.9 g15.2%
Saturated Fat5 g25%
Monounsaturated Fat1 g
Polyunsaturated Fat0.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 252 Calories from Fat 0

% Daily Value *

Total Fat 9.9 g 15.2%

Saturated Fat 5 g 25%

Trans Fat

Cholesterol 50 mg 16.7%

Sodium 1 mg 0%

Total Carbohydrates 24.2 g 8.1%

Dietary Fiber 4.7 g18.8%

Sugars 3.7 g

Protein 16.1 g 32.2%

Vitamin A 0.8% Vitamin C 20.5%

Calcium 4.1% Iron 14.3%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1244893 Embed Table:

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