Lentils and Whole Wheat Spaghetti has a average-calorie, average-carb, low-fat and high-protein content. It is a good source of Iron, Vitamin A and Folate.
The food contains 34.3g 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 11.4 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 gives a good yield of Iron at 3.64 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 an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Italian 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 91, for Lentils and Whole Wheat Spaghetti, and we advise that this food on a regular basis.
Calories from Protein | 24% | |
Calories from Fat | 4% | |
Calories from Carbs | 72% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1190 IU | 23.8% | ||
Vitamin C | 2.3 mg | 3.9% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.14 mg | 0.47% | ||
Thiamin | 0.16 mg | 10.9% | ||
Riboflavin | 0.07 mg | 4.3% | ||
Niacin | 1.6 mg | 8.1% | ||
Vitamin B6 | 0.19 mg | 9.5% | ||
Folate | 170 mcg | 42.5% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.62 mg | 6.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 31 mg | 3.1% | ||
Iron | 3.6 mg | 20.2% | ||
Magnesium | 50.4 mg | 12.6% | ||
Phosphorus | 218 mg | 21.8% | ||
Potassium | 397 mg | 11.3% | ||
Sodium | 148.9 mg | 6.2% | ||
Zinc | 1.7 mg | 11.6% | ||
Copper | 0.24 mg | 11.9% | ||
Manganese | 1 mg | 51.2% | ||
Selenium | 16.7 mcg | 23.9% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 34.3 g | 11.4% | ||
Dietary Fiber | 9.7 g | 38.8% | ||
Sugars | 0.5 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 11.4 g | 22.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 0.9 g | 1.4% | ||
Saturated Fat | 0.1 g | 0.5% | ||
Monounsaturated Fat | 0.1 g | |||
Polyunsaturated Fat | 0.2 g |
Serving size
Amount Per Serving
Calories 180 Calories from Fat 0
% Daily Value *
Total Fat 0.9 g 1.4%
Saturated Fat 0.1 g 0.5%
Trans Fat
Cholesterol 0 mg
Sodium 148.9 mg 6.2%
Total Carbohydrates 34.3 g 11.4%
Dietary Fiber 9.7 g38.8%
Sugars 0.5 g
Protein 11.4 g 22.8%
Vitamin A 23.8% Vitamin C 3.9%
Calcium 3.1% Iron 20.2%
*Based on a 2000 Calorie diet
Per Serving | Calories 179
Protein 6.3 g | Carbs 35.9 g | Fat 2.6 g
Per Serving | Calories 68
Protein 2.7 g | Carbs 14.7 g | Fat 0.4 g
Per Serving | Calories 199
Protein 6.8 g | Carbs 23.9 g | Fat 9.4 g
Per Serving | Calories 257
Protein 14.3 g | Carbs 20.6 g | Fat 13.7 g
Per Serving | Calories 343
Protein 17.8 g | Carbs 46.2 g | Fat 8.4 g
Per Serving | Calories 330
Protein 18 g | Carbs 53 g | Fat 6 g
Per Serving | Calories 540
Protein 22.2 g | Carbs 90.9 g | Fat 14.4 g
Per Serving | Calories 189
Protein 8.4 g | Carbs 32.9 g | Fat 3 g