Kasha with Onions Recipe
Kasha with Onions has a average-calorie, average-carb, average-fat and average-protein content.
The food contains 28.8g 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 7.5 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 average fat content, it could be suitable 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 has an average density of Sodium, thus making it suitable for a low-sodium diet.
Based on the composite nutritive standing Kasha with Onions has been given a composite ranking of 78, and in moderation.
Calorie Breakdown
| Calories from Protein | 15% | |
| Calories from Fat | 27% | |
| Calories from Carbs | 58% |
Why this is good for you
- Very low in Cholesterol
- Low in Saturated Fat
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 455 IU | 9.1% | ||
| Vitamin C | 6.9 mg | 11.5% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.72 mg | 2.4% | ||
| Thiamin | 0.07 mg | 4.4% | ||
| Riboflavin | 0.07 mg | 4.1% | ||
| Niacin | 2.3 mg | 11.7% | ||
| Vitamin B6 | 0.14 mg | 7.2% | ||
| Folate | 30.8 mcg | 7.7% | ||
| Vitamin B12 | 0.19 mcg | 3.2% | ||
| Pantothenic Acid | 0.15 mg | 1.5% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 40 mg | 4% | ||
| Iron | 2.1 mg | 11.7% | ||
| Magnesium | 18.4 mg | 4.6% | ||
| Phosphorus | 92 mg | 9.2% | ||
| Potassium | 326 mg | 9.3% | ||
| Sodium | 472.1 mg | 19.7% | ||
| Zinc | 0.51 mg | 3.4% | ||
| Copper | 0.2 mg | 10% | ||
| Manganese | 0.56 mg | 28.2% | ||
| Selenium | 3 mcg | 4.3% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 28.8 g | 9.6% | ||
| Dietary Fiber | 3.7 g | 14.8% | ||
| Sugars | 1.6 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 7.5 g | 15% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 6 g | 9.2% | ||
| Saturated Fat | 0.9 g | 4.5% | ||
| Monounsaturated Fat | 3.6 g | |||
| Polyunsaturated Fat | 1.3 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 189 Calories from Fat 0
% Daily Value *
Total Fat 6 g 9.2%
Saturated Fat 0.9 g 4.5%
Trans Fat
Cholesterol 1.9 mg 0.6%
Sodium 472.1 mg 19.7%
Total Carbohydrates 28.8 g 9.6%
Dietary Fiber 3.7 g14.8%
Sugars 1.6 g
Protein 7.5 g 15%
Vitamin A 9.1% Vitamin C 11.5%
Calcium 4% Iron 11.7%
*Based on a 2000 Calorie diet
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