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Jamaican smoked fish & rice - Recipe and Nutrition Facts
86

Jamaican smoked fish & rice Recipe

Jamaican smoked fish & rice has a average-calorie, average-carb, high-fat and average-protein content. It is a good source of Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

The food contains 33.2g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 9.3 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average 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 an average density of Sodium, thus making it suitable for a low-sodium diet. It is also high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.

It belongs to Jamaican cuisine. Ideally consumed as a Main Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 86, for Jamaican smoked fish & rice, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein12%
 Calories from Fat46%
 Calories from Carbs42%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin D
  • Very high in Vitamin C
  • Very low in Cholesterol
  • Very high in Vitamin B12

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1845 IU36.9%
Vitamin C62.3 mg103.9%
Vitamin D289.2 IU72.3%
Vitamin E2.4 mg7.9%
Thiamin0.09 mg5.8%
Riboflavin0.1 mg6%
Niacin2 mg10.1%
Vitamin B60.27 mg13.4%
Folate22.8 mcg5.7%
Vitamin B121.8 mcg30.3%
Pantothenic Acid0.22 mg2.2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium43 mg4.3%
Iron1.2 mg6.6%
Magnesium15.6 mg3.9%
Phosphorus65 mg6.5%
Potassium320.4 mg9.2%
Sodium376.5 mg15.7%
Zinc0.36 mg2.4%
Copper0.13 mg6.3%
Manganese0.16 mg7.8%
Selenium25.3 mcg36.2%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate33.2 g11.1%
Dietary Fiber3.4 g13.6%
Sugars0.9 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein9.3 g18.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat16 g24.6%
Saturated Fat1.8 g9%
Monounsaturated Fat9.2 g
Polyunsaturated Fat2.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 312 Calories from Fat 0

% Daily Value *

Total Fat 16 g 24.6%

Saturated Fat 1.8 g 9%

Trans Fat

Cholesterol 5.5 mg 1.8%

Sodium 376.5 mg 15.7%

Total Carbohydrates 33.2 g 11.1%

Dietary Fiber 3.4 g13.6%

Sugars 0.9 g

Protein 9.3 g 18.6%

Vitamin A 36.9% Vitamin C 103.9%

Calcium 4.3% Iron 6.6%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1957174 Embed Table:

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