Lentil & Veggie Tostadas has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Folate.
The food contains 23.1g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 14.6 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.
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 average 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.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Lentil & Veggie Tostadas has been given a composite ranking of 88, and on a regular basis.
Calories from Protein | 28% | |
Calories from Fat | 29% | |
Calories from Carbs | 44% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 113.9 IU | 2.3% | Mid 40% | Average |
Retinol | 23.7 mcg | |||
Vitamin C | 1.7 mg | 2.9% | Mid 40% | Average |
Vitamin D | 2.9 IU | 0.7% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.58 mg | 2.9% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 102.9 mcg | 25.7% | Top 10% | Very High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.58 mg | 5.8% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 108.7 mg | 10.9% | Top 30% | High |
Iron | 1.7 mg | 9.6% | Top 30% | High |
Magnesium | 30.6 mg | 7.7% | Top 30% | High |
Phosphorus | 151.4 mg | 15.1% | Top 30% | High |
Potassium | 223.1 mg | 6.4% | Top 30% | High |
Sodium | 236.6 mg | 9.9% | Mid 40% | Average |
Zinc | 1.2 mg | 7.7% | Top 30% | High |
Copper | 0 mg | |||
Manganese | 0.58 mg | 28.9% | Top 10% | Very High |
Selenium | 3.5 mcg | 5% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 13.4 g | 4.5% | Mid 40% | Average |
Dietary Fiber | 6.4 g | 25.7% | Top 10% | Very High |
Sugars | 0.7 g | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 8.4 g | 16.9% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.6 mg | |||
Isoleucine | 0.6 mg | |||
Leucine | 0.6 mg | |||
Lysine | 0.6 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.6 mg | |||
Tyrosine | 0.6 mg | |||
Valine | 0.6 mg | |||
Arginine | 0.6 mg | |||
Histidine | 0 mg | |||
Alanine | 0.6 mg | |||
Aspartic Acid | 0.6 mg | |||
Glutamic Acid | 1.7 mg | |||
Glycine | 0 mg | |||
Proline | 0.6 mg | |||
Serine | 0.6 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 3.9 g | 6% | Mid 40% | Average |
Saturated Fat | 2.4 g | 11.8% | Mid 40% | Average |
Monounsaturated Fat | 1.2 g | |||
Polyunsaturated Fat | 0 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.7 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 212 Calories from Fat 61
% Daily Value *
Total Fat 6.8 g 10.5%
Saturated Fat 4.1 g 20.5%
Trans Fat
Cholesterol 18.8 mg 6.3%
Sodium 409.4 mg 17.1%
Total Carbohydrates 23.1 g 7.7%
Dietary Fiber 11.1 g44.4%
Sugars 1.2 g
Protein 14.6 g 29.2%
Vitamin A 3.9% Vitamin C 5%
Calcium 18.8% Iron 16.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 137
Protein 7.5 g | Carbs 9.4 g | Fat 7.6 g
Per Serving | Calories 68
Protein 3.8 g | Carbs 12.2 g | Fat 0.93 g
Per Serving | Calories 168
Protein 7.5 g | Carbs 29.6 g | Fat 2.4 g
Per Serving | Calories 334
Protein 14.2 g | Carbs 35.7 g | Fat 15.3 g
Per Serving | Calories 184
Protein 9.4 g | Carbs 27.7 g | Fat 3.7 g
Per Serving | Calories 163
Protein 11.9 g | Carbs 3.8 g | Fat 10.8 g
Per Serving | Calories 426
Protein 9.5 g | Carbs 38.5 g | Fat 26 g
Per Serving | Calories 148
Protein 7.7 g | Carbs 16.2 g | Fat 6 g