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.
Calories from Protein | 14% | |
Calories from Fat | 29% | |
Calories from Carbs | 57% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 315 IU | 6.3% | ||
Vitamin C | 21.1 mg | 35.1% | ||
Vitamin D | 0 IU | |||
Vitamin E | 2 mg | 6.6% | ||
Thiamin | 0.1 mg | 6.9% | ||
Riboflavin | 0.06 mg | 3.8% | ||
Niacin | 1.8 mg | 9.2% | ||
Vitamin B6 | 0.19 mg | 9.7% | ||
Folate | 20.8 mcg | 5.2% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.21 mg | 2.1% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 70 mg | 7% | ||
Iron | 5.1 mg | 28.4% | ||
Magnesium | 82 mg | 20.5% | ||
Phosphorus | 277 mg | 27.7% | ||
Potassium | 588.3 mg | 16.8% | ||
Sodium | 591 mg | 24.6% | ||
Zinc | 0.87 mg | 5.8% | ||
Copper | 0.23 mg | 11.5% | ||
Manganese | 0.56 mg | 28.1% | ||
Selenium | 13.2 mcg | 18.9% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 49.9 g | 16.6% | ||
Dietary Fiber | 13.9 g | 55.6% | ||
Sugars | 1.1 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 12.2 g | 24.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 11.2 g | 17.2% | ||
Saturated Fat | 1.5 g | 7.5% | ||
Monounsaturated Fat | 7.7 g | |||
Polyunsaturated Fat | 1.3 g |
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
Per Serving | Calories 204
Protein 10.2 g | Carbs 9.9 g | Fat 13.4 g
Per Serving | Calories 123
Protein 3.6 g | Carbs 18.7 g | Fat 4.3 g
Per Serving | Calories 789
Protein 17.9 g | Carbs 96.4 g | Fat 41.1 g
Per Serving | Calories 261
Protein 9.9 g | Carbs 38.8 g | Fat 8.1 g
Per Serving | Calories 163
Protein 7.6 g | Carbs 28.1 g | Fat 3.9 g
Per Serving | Calories 73
Protein 5.3 g | Carbs 11.1 g | Fat 1.3 g
Per Serving | Calories 542
Protein 22.5 g | Carbs 63.7 g | Fat 22.5 g
Per Serving | Calories 212
Protein 6.5 g | Carbs 39.8 g | Fat 2.9 g