Orange Roughy/Fish Fillets with Panko(Please see note) Recipe
Orange Roughy/Fish Fillets with Panko(Please see note) has a average-calorie, average-carb, average-fat and very high-protein content. It is a good source of Vitamin B6, Vitamin B12 and Niacin.
The food contains 25.6g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 26.8 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 average fat content of this product makes it suitable to be eaten when trying to lose weight. It's average 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 has an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average 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 very 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 77, for Orange Roughy/Fish Fillets with Panko(Please see note), and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 37% | |
| Calories from Fat | 27% | |
| Calories from Carbs | 36% |
Why this is good for you
- Very high in Protein
- High in Vitamin B6
- High in Niacin
- Very high in Vitamin B12
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 300 IU | 6% | ||
| Vitamin C | 0.48 mg | 0.8% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.02 mg | 0.07% | ||
| Thiamin | 0.27 mg | 17.8% | ||
| Riboflavin | 0.3 mg | 17.4% | ||
| Niacin | 5.2 mg | 25.8% | ||
| Vitamin B6 | 0.44 mg | 22% | ||
| Folate | 40.4 mcg | 10.1% | ||
| Vitamin B12 | 2.6 mcg | 43.6% | ||
| Pantothenic Acid | 0.8 mg | 8% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 49 mg | 4.9% | ||
| Iron | 1.3 mg | 7.3% | ||
| Magnesium | 48.8 mg | 12.2% | ||
| Phosphorus | 314 mg | 31.4% | ||
| Potassium | 476.2 mg | 13.6% | ||
| Sodium | 140.3 mg | 5.8% | ||
| Zinc | 1.2 mg | 8.3% | ||
| Copper | 0.23 mg | 11.5% | ||
| Manganese | 0.14 mg | 7.1% | ||
| Selenium | 58.8 mcg | 84% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 25.6 g | 8.5% | ||
| Dietary Fiber | 0.7 g | 2.8% | ||
| Sugars | 1.5 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 26.8 g | 53.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 8.5 g | 13.1% | ||
| Saturated Fat | 1.1 g | 5.5% | ||
| Monounsaturated Fat | 5.7 g | |||
| Polyunsaturated Fat | 1.1 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 289 Calories from Fat 0
% Daily Value *
Total Fat 8.5 g 13.1%
Saturated Fat 1.1 g 5.5%
Trans Fat
Cholesterol 29.5 mg 9.8%
Sodium 140.3 mg 5.8%
Total Carbohydrates 25.6 g 8.5%
Dietary Fiber 0.7 g2.8%
Sugars 1.5 g
Protein 26.8 g 53.6%
Vitamin A 6% Vitamin C 0.8%
Calcium 4.9% Iron 7.3%
*Based on a 2000 Calorie diet
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