Louisiana Dirty Rice has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Iron, Vitamin B12, Vitamin C and Folate.
The food contains 40.6g 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 4.6 gms of protein, it is average 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 low MUFA and low PUFA.
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 4 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 low density of Sodium, thus making it suitable for a 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 a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Louisiana cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing Louisiana Dirty Rice has been given a composite ranking of 92, and on a regular basis.
Calories from Protein | 9% | |
Calories from Fat | 13% | |
Calories from Carbs | 78% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.45 IU | 0.01% | Bottom 30% | Low |
Retinol | 245.1 mcg | |||
Vitamin C | 5.8 mg | 9.7% | Mid 40% | Average |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 1.8 mg | 8.9% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 96 mcg | 24% | Top 10% | Very High |
Folic Acid | 46 mcg | |||
Vitamin B12 | 1.3 mcg | 22.3% | Top 10% | Very High |
Pantothenic Acid | 0.89 mg | 8.9% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 12.9 mg | 1.3% | Bottom 30% | Low |
Iron | 1.8 mg | 9.9% | Top 30% | High |
Magnesium | 9.4 mg | 2.3% | Bottom 30% | Low |
Phosphorus | 54.9 mg | 5.5% | Mid 40% | Average |
Potassium | 89.3 mg | 2.6% | Mid 40% | Average |
Sodium | 29.8 mg | 1.2% | Bottom 30% | Low |
Zinc | 0.45 mg | 3% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.45 mg | 22.3% | Top 30% | High |
Selenium | 7.6 mcg | 10.8% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 18.1 g | 6% | Mid 40% | Average |
Dietary Fiber | 0.49 g | 2% | Bottom 30% | Low |
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 | 2.1 g | 4.1% | Bottom 30% | Low |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0 mg | |||
Tyrosine | 0 mg | |||
Valine | 0 mg | |||
Arginine | 0 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0.4 mg | |||
Glutamic Acid | 0.4 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 1.4 g | 2.1% | Bottom 30% | Low |
Saturated Fat | 0.18 g | 0.89% | Bottom 30% | Low |
Monounsaturated Fat | 0.9 g | |||
Polyunsaturated Fat | 0.4 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 0.4 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 214 Calories from Fat 28
% Daily Value *
Total Fat 3.1 g 4.8%
Saturated Fat 0.4 g 2%
Trans Fat
Cholesterol 1.2 mg 0.4%
Sodium 66.7 mg 2.8%
Total Carbohydrates 40.6 g 13.5%
Dietary Fiber 1.1 g4.4%
Sugars 1.5 g
Protein 4.6 g 9.2%
Vitamin A 0% Vitamin C 21.7%
Calcium 2.9% Iron 22.2%
*Based on a 2000 Calorie diet
Per Serving | Calories 139
Protein 8.3 g | Carbs 11.5 g | Fat 6.5 g
Per Serving | Calories 139
Protein 5.2 g | Carbs 16.8 g | Fat 5.6 g
Per Serving | Calories 184
Protein 4.2 g | Carbs 33.8 g | Fat 3.1 g
Per Serving | Calories 139
Protein 11.8 g | Carbs 15 g | Fat 3.1 g
Per Serving | Calories 228
Protein 14.2 g | Carbs 14.6 g | Fat 12.3 g
Per Serving | Calories 133
Protein 5.2 g | Carbs 16.6 g | Fat 4.7 g
Per Serving | Calories 90
Protein 6.5 g | Carbs 6.3 g | Fat 4.5 g
Per Serving | Calories 153
Protein 8.8 g | Carbs 7.9 g | Fat 9.6 g