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lentil-barley salad - Recipe and Nutrition Facts
87

lentil-barley salad Recipe

lentil-barley salad has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron and Vitamin C.

The food contains 49.9g 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 12.2 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. 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 gives a good yield of Iron at 5.11 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. It has a high density of Sodium, thus making it unsuitable for a 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 average 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.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing lentil-barley salad has been given a composite ranking of 87, and on a regular basis.

Calorie Breakdown

 Calories from Protein14%
 Calories from Fat29%
 Calories from Carbs57%

Why this is good for you

  • High in Protein
  • Very high in Vitamin C
  • No Cholesterol
  • Very high in Dietary Fiber
  • High in Iron

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A315 IU6.3%
Vitamin C21.1 mg35.1%
Vitamin D0 IU
Vitamin E2 mg6.6%
Thiamin0.1 mg6.9%
Riboflavin0.06 mg3.8%
Niacin1.8 mg9.2%
Vitamin B60.19 mg9.7%
Folate20.8 mcg5.2%
Vitamin B120 mcg
Pantothenic Acid0.21 mg2.1%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium70 mg7%
Iron5.1 mg28.4%
Magnesium82 mg20.5%
Phosphorus277 mg27.7%
Potassium588.3 mg16.8%
Sodium591 mg24.6%
Zinc0.87 mg5.8%
Copper0.23 mg11.5%
Manganese0.56 mg28.1%
Selenium13.2 mcg18.9%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate49.9 g16.6%
Dietary Fiber13.9 g55.6%
Sugars1.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein12.2 g24.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat11.2 g17.2%
Saturated Fat1.5 g7.5%
Monounsaturated Fat7.7 g
Polyunsaturated Fat1.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 336 Calories from Fat 0

% Daily Value *

Total Fat 11.2 g 17.2%

Saturated Fat 1.5 g 7.5%

Trans Fat

Cholesterol 0 mg

Sodium 591 mg 24.6%

Total Carbohydrates 49.9 g 16.6%

Dietary Fiber 13.9 g55.6%

Sugars 1.1 g

Protein 12.2 g 24.4%

Vitamin A 6.3% Vitamin C 35.1%

Calcium 7% Iron 28.4%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1706303 Embed Table:

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