Koshari (Rice, Lentils) - High Protein, Fiber & Potassium Recipe
Koshari (Rice, Lentils) - High Protein, Fiber & Potassium has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin C.
The food contains 33.4g 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 10.8 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.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet.
It belongs to Egyptian 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 Koshari (Rice, Lentils) - High Protein, Fiber & Potassium, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 20% | |
| Calories from Fat | 18% | |
| Calories from Carbs | 62% |
Why this is good for you
- High in Protein
- Very high in Vitamin C
- Low in Cholesterol
- Very low in Saturated Fat
- Very high in Dietary Fiber
- Very low in Sodium
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 980 IU | 19.6% | ||
| Vitamin C | 19.6 mg | 32.6% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.06 mg | 0.2% | ||
| Thiamin | 0.13 mg | 8.5% | ||
| Riboflavin | 0.07 mg | 4.3% | ||
| Niacin | 1.1 mg | 5.4% | ||
| Vitamin B6 | 0.05 mg | 2.3% | ||
| Folate | 30 mcg | 7.5% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.03 mg | 0.3% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 16 mg | 1.6% | ||
| Iron | 2.2 mg | 12% | ||
| Magnesium | 3.6 mg | 0.9% | ||
| Phosphorus | 10 mg | 1% | ||
| Potassium | 264.1 mg | 7.5% | ||
| Sodium | 34.2 mg | 1.4% | ||
| Zinc | 0.06 mg | 0.4% | ||
| Copper | 0.02 mg | 1.2% | ||
| Manganese | 0.1 mg | 5.1% | ||
| Selenium | 0.28 mcg | 0.4% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 33.4 g | 11.1% | ||
| Dietary Fiber | 8 g | 32% | ||
| Sugars | 4.4 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 10.8 g | 21.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 4.2 g | 6.5% | ||
| Saturated Fat | 0.5 g | 2.5% | ||
| Monounsaturated Fat | 2.5 g | |||
| Polyunsaturated Fat | 0.5 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 209 Calories from Fat 0
% Daily Value *
Total Fat 4.2 g 6.5%
Saturated Fat 0.5 g 2.5%
Trans Fat
Cholesterol 8.8 mg 2.9%
Sodium 34.2 mg 1.4%
Total Carbohydrates 33.4 g 11.1%
Dietary Fiber 8 g32%
Sugars 4.4 g
Protein 10.8 g 21.6%
Vitamin A 19.6% Vitamin C 32.6%
Calcium 1.6% Iron 12%
*Based on a 2000 Calorie diet
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