Mediterranean Rice Salad 3 has a average-calorie, high-carb, average-fat and average-protein content. It is a good source of Vitamin B6, Vitamin C and Folate.
The food contains 53.5g of carbs. The carbohydrate profile of the the food reveals it is average 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 7.3 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the average fat content makes it suitable if you're on a low-fat diet plan. It's average 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 has a high density of Sodium, thus making it unsuitable 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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Mediterranean 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 94, for Mediterranean Rice Salad 3, and we advise that this food on a regular basis.
Calories from Protein | 9% | |
Calories from Fat | 28% | |
Calories from Carbs | 63% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1.6 IU | 0% | Mid 40% | Average |
Retinol | 0 mcg | |||
Vitamin C | 30.7 mg | 51.2% | Top 10% | Very High |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 1.6 mg | 8.2% | Mid 40% | Average |
Vitamin B6 | 0.41 mg | 20.5% | Top 10% | Very High |
Folate | 33.6 mcg | 8.4% | Top 30% | High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.41 mg | 4.1% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 25.8 mg | 2.6% | Mid 40% | Average |
Iron | 1.2 mg | 6.8% | Mid 40% | Average |
Magnesium | 46.7 mg | 11.7% | Top 10% | Very High |
Phosphorus | 99.2 mg | 9.9% | Mid 40% | Average |
Potassium | 297.5 mg | 8.5% | Top 30% | High |
Sodium | 299.4 mg | 12.5% | Mid 40% | Average |
Zinc | 0.82 mg | 5.5% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.82 mg | 41% | Top 10% | Very High |
Selenium | 4.9 mcg | 7% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 21.9 g | 7.3% | Mid 40% | Average |
Dietary Fiber | 3.7 g | 14.9% | Top 10% | Very High |
Sugars | 3.1 g | |||
Glucose | 0.8 mg | |||
Fructose | 0.8 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 3 g | 6% | Mid 40% | Average |
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 | 4.3 g | 6.6% | Mid 40% | Average |
Saturated Fat | 0.61 g | 3.1% | Bottom 30% | Low |
Monounsaturated Fat | 2.9 g | |||
Polyunsaturated Fat | 0.8 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.6 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 327 Calories from Fat 95
% Daily Value *
Total Fat 10.5 g 16.2%
Saturated Fat 1.5 g 7.5%
Trans Fat
Cholesterol 0 mg
Sodium 730.5 mg 30.4%
Total Carbohydrates 53.5 g 17.8%
Dietary Fiber 9.1 g36.4%
Sugars 7.6 g
Protein 7.3 g 14.6%
Vitamin A 0.1% Vitamin C 125%
Calcium 6.3% Iron 16.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 111
Protein 3.7 g | Carbs 15.7 g | Fat 4 g
Per Serving | Calories 22
Protein 0.68 g | Carbs 5.4 g | Fat 0.1 g
Per Serving | Calories 128
Protein 11.4 g | Carbs 5.2 g | Fat 6.8 g
Per Serving | Calories 51
Protein 2.3 g | Carbs 4.3 g | Fat 3.1 g
Per Serving | Calories 83
Protein 15 g | Carbs 0.39 g | Fat 1.9 g
Per Serving | Calories 120
Protein 8 g | Carbs 17.7 g | Fat 2.3 g
Per Serving | Calories 169
Protein 11.4 g | Carbs 13.1 g | Fat 8.3 g
Per Serving | Calories 280
Protein 21.6 g | Carbs 8.1 g | Fat 17.9 g