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Meat Curry (Bobotie) - Recipe and Nutrition Facts
26

Meat Curry (Bobotie) Recipe

Meat Curry (Bobotie) has a very high-calorie, average-carb, very high-fat and very high-protein content. It is a good source of Iron, Vitamin B6, Vitamin B12, Riboflavin, Niacin and Pantothenic Acid.

The food contains 19g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average 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. With 67 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.

However, the very high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and low PUFA.

It a good source of Vitamin B6 and Vitamin B12.

It gives a good yield of Iron at 7 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 high 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.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing Meat Curry (Bobotie) has been given a composite ranking of 26, and in moderation.

Calorie Breakdown

 Calories from Protein42%
 Calories from Fat46%
 Calories from Carbs12%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Riboflavin
  • Very high in Iron
  • Very high in Vitamin B12

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A158.9 IU3.2%Mid 40%Average
Retinol37.2 mcg
Vitamin C2.5 mg4.1%Mid 40%Average
Vitamin D8.8 IU2.2%Top 30%High
Thiamin0 mg
Riboflavin0.35 mg20.6%Top 10%Very High
Niacin6.7 mg33.3%Top 10%Very High
Vitamin B60.35 mg17.5%Top 30%High
Folate11.6 mcg2.9%Mid 40%Average
Folic Acid0 mcg
Vitamin B121.8 mcg29.2%Top 10%Very High
Pantothenic Acid1.1 mg10.5%Top 10%Very High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium61.1 mg6.1%Mid 40%Average
Iron2.5 mg13.6%Top 10%Very High
Magnesium33 mg8.2%Top 30%High
Phosphorus228.8 mg22.9%Top 10%Very High
Potassium0.35 mg0.01%Bottom 30%Low
Sodium109.2 mg4.5%Mid 40%Average
Zinc3.2 mg21.1%Top 10%Very High
Copper0 mg
Manganese0 mg
Selenium11.6 mcg16.5%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate6.7 g2.2%Bottom 30%Low
Dietary Fiber1.2 g4.6%Mid 40%Average
Sugars3.3 g
Glucose0.7 mg
Fructose1.1 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein23.5 g47%Top 10%Very High
Tryptophan0.4 mg
Threonine1.1 mg
Isoleucine1.1 mg
Leucine1.1 mg
Lysine2.1 mg
Methionine0.7 mg
Cystine0.4 mg
Phenylalanine1.1 mg
Tyrosine0.7 mg
Valine1.4 mg
Arginine1.4 mg
Histidine0.7 mg
Alanine1.4 mg
Aspartic Acid2.1 mg
Glutamic Acid3.5 mg
Glycine1.1 mg
Proline1.1 mg
Serine1.1 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat11.3 g17.4%Mid 40%Average
Saturated Fat5 g25.1%Top 30%High
Monounsaturated Fat4.2 g
Polyunsaturated Fat0.7 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.4 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 642 Calories from Fat 290

% Daily Value *

Total Fat 32.2 g 49.5%

Saturated Fat 14.3 g 71.5%

Trans Fat

Cholesterol 300.3 mg 100.1%

Sodium 311.2 mg 13%

Total Carbohydrates 19 g 6.3%

Dietary Fiber 3.3 g13.2%

Sugars 9.5 g

Protein 67 g 134%

Vitamin A 9.1% Vitamin C 11.7%

Calcium 17.4% Iron 38.9%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/meat-curry-bobotie-456074 Embed Table:

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