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Kat's Paalak ka Saag (lentils with spinach) - Recipe and Nutrition Facts
91

Kat's Paalak ka Saag (lentils with spinach) Recipe

Kat's Paalak ka Saag (lentils with spinach) has a average-calorie, high-carb, low-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin C and Folate.

The food contains 63.8g of carbs. The carbohydrate profile of the the food reveals it is high 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 15.4 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 low 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 gives a good yield of Iron at 6.08 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 an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also high 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.

Based on the composite nutritive standing Kat's Paalak ka Saag (lentils with spinach) has been given a composite ranking of 91, and on a regular basis.

Calorie Breakdown

 Calories from Protein18%
 Calories from Fat7%
 Calories from Carbs75%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very low in Cholesterol
  • Very low in Saturated Fat
  • Very high in Dietary Fiber

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A3945 IU78.9%
Vitamin C29 mg48.4%
Vitamin D0 IU
Vitamin E1.2 mg3.9%
Thiamin0.25 mg16.9%
Riboflavin0.2 mg12%
Niacin2.4 mg12%
Vitamin B60.39 mg19.6%
Folate270.8 mcg67.7%
Vitamin B120.04 mcg0.6%
Pantothenic Acid0.82 mg8.2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium101 mg10.1%
Iron6.1 mg33.8%
Magnesium85.6 mg21.4%
Phosphorus241 mg24.1%
Potassium843.5 mg24.1%
Sodium193.4 mg8.1%
Zinc1.8 mg11.8%
Copper0.41 mg20.5%
Manganese1.1 mg54.6%
Selenium4.3 mcg6.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate63.8 g21.3%
Dietary Fiber13.4 g53.6%
Sugars2.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein15.4 g30.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.6 g4%
Saturated Fat0.2 g1%
Monounsaturated Fat0.3 g
Polyunsaturated Fat0.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 309 Calories from Fat 0

% Daily Value *

Total Fat 2.6 g 4%

Saturated Fat 0.2 g 1%

Trans Fat

Cholesterol 0.4 mg 0.13%

Sodium 193.4 mg 8.1%

Total Carbohydrates 63.8 g 21.3%

Dietary Fiber 13.4 g53.6%

Sugars 2.8 g

Protein 15.4 g 30.8%

Vitamin A 78.9% Vitamin C 48.4%

Calcium 10.1% Iron 33.8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1456273 Embed Table:

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