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Onion Pilau - Recipe and Nutrition Facts
81

Onion Pilau Recipe

Onion Pilau has a high-calorie, high-carb, average-fat and high-protein content. It is a good source of Vitamin B6 and Niacin.

The food contains 67.9g of carbs. The carbohydrate profile of the the food reveals it is high 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 10.9 gms of protein, it is high 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 average MUFA and low PUFA.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also high 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 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 81, for Onion Pilau, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein11%
 Calories from Fat20%
 Calories from Carbs69%

Why this is good for you

  • High in Protein
  • Very high in Vitamin B6
  • Very high in Niacin

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A43.6 IU0.9%Mid 40%Average
Retinol10.6 mcg
Vitamin C1.8 mg3%Mid 40%Average
Vitamin D0.91 IU0.23%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin2.1 mg10.6%Top 30%High
Vitamin B60.3 mg15.2%Top 30%High
Folate11.2 mcg2.8%Mid 40%Average
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.3 mg3%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium15.2 mg1.5%Bottom 30%Low
Iron0.61 mg3.4%Mid 40%Average
Magnesium35.8 mg8.9%Top 30%High
Phosphorus93.3 mg9.3%Mid 40%Average
Potassium143.3 mg4.1%Mid 40%Average
Sodium89.4 mg3.7%Mid 40%Average
Zinc0.61 mg4%Mid 40%Average
Copper0 mg
Manganese0.91 mg45.5%Top 10%Very High
Selenium6.4 mcg9.1%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate20.6 g6.9%Mid 40%Average
Dietary Fiber1.1 g4.2%Mid 40%Average
Sugars2 g
Glucose0.3 mg
Fructose0.3 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein3.3 g6.6%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.3 mg
Glutamic Acid0.3 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.6 g4%Bottom 30%Low
Saturated Fat1.1 g5.3%Mid 40%Average
Monounsaturated Fat0.9 g
Polyunsaturated Fat0.3 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash0.9 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 393 Calories from Fat 76

% Daily Value *

Total Fat 8.5 g 13.1%

Saturated Fat 3.5 g 17.5%

Trans Fat

Cholesterol 16 mg 5.3%

Sodium 294.9 mg 12.3%

Total Carbohydrates 67.9 g 22.6%

Dietary Fiber 3.5 g14%

Sugars 6.6 g

Protein 10.9 g 21.8%

Vitamin A 2.9% Vitamin C 10%

Calcium 5% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/onion-pilau-108305 Embed Table:

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