Mango Cucumber Salad with Cottage Cheese Recipe
Mango Cucumber Salad with Cottage Cheese has a average-calorie, average-carb, low-fat and very high-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Riboflavin.
The food contains 38.3g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and high 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 high sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 29.9 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. 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 a good source of Vitamin B6 and Vitamin B12.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 has a high density of Sodium, thus making it unsuitable 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.
Ideally consumed as a Side Dish.
Based on the composite nutritive standing Mango Cucumber Salad with Cottage Cheese has been given a composite ranking of 67, and in moderation.
Calorie Breakdown
| Calories from Protein | 40% | |
| Calories from Fat | 9% | |
| Calories from Carbs | 51% |
Why this is good for you
- Very high in Protein
- High in Vitamin B6
- Very high in Vitamin A
- Very high in Vitamin C
- High in Riboflavin
- Low in Cholesterol
Why this is bad for you
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1670 IU | 33.4% | ||
| Vitamin C | 53.7 mg | 89.5% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 2.2 mg | 7.3% | ||
| Thiamin | 0.18 mg | 11.9% | ||
| Riboflavin | 0.5 mg | 29.4% | ||
| Niacin | 1.6 mg | 7.9% | ||
| Vitamin B6 | 0.44 mg | 21.9% | ||
| Folate | 69.6 mcg | 17.4% | ||
| Vitamin B12 | 1.4 mcg | 23.7% | ||
| Pantothenic Acid | 1 mg | 10.2% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 175 mg | 17.5% | ||
| Iron | 0.92 mg | 5.1% | ||
| Magnesium | 42.8 mg | 10.7% | ||
| Phosphorus | 351 mg | 35.1% | ||
| Potassium | 668.5 mg | 19.1% | ||
| Sodium | 923.9 mg | 38.5% | ||
| Zinc | 1.2 mg | 8.2% | ||
| Copper | 0.29 mg | 14.7% | ||
| Manganese | 0.16 mg | 8.2% | ||
| Selenium | 21.4 mcg | 30.5% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 38.3 g | 12.8% | ||
| Dietary Fiber | 4.2 g | 16.8% | ||
| Sugars | 24.4 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 29.9 g | 59.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 2.9 g | 4.5% | ||
| Saturated Fat | 1.6 g | 8% | ||
| Monounsaturated Fat | 0.8 g | |||
| Polyunsaturated Fat | 0.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 290 Calories from Fat 0
% Daily Value *
Total Fat 2.9 g 4.5%
Saturated Fat 1.6 g 8%
Trans Fat
Cholesterol 9 mg 3%
Sodium 923.9 mg 38.5%
Total Carbohydrates 38.3 g 12.8%
Dietary Fiber 4.2 g16.8%
Sugars 24.4 g
Protein 29.9 g 59.8%
Vitamin A 33.4% Vitamin C 89.5%
Calcium 17.5% Iron 5.1%
*Based on a 2000 Calorie diet
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