phyllo crusted goat cheese and lentil pie Recipe
phyllo crusted goat cheese and lentil pie has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Vitamin A, Vitamin C and Folate.
The food contains 27.5g 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 10.7 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 high fat content of this product makes it unsuitable 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 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 an average density of Sodium, thus making it suitable 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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 51, for phyllo crusted goat cheese and lentil pie, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 12% | |
| Calories from Fat | 58% | |
| Calories from Carbs | 30% |
Why this is good for you
- High in Protein
- Very high in Vitamin A
- Very high in Vitamin C
- High in Folate
Why this is bad for you
- Very high in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1615 IU | 32.3% | ||
| Vitamin C | 33.4 mg | 55.6% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 1.2 mg | 4.1% | ||
| Thiamin | 0.26 mg | 17.6% | ||
| Riboflavin | 0.26 mg | 15.5% | ||
| Niacin | 2.1 mg | 10.3% | ||
| Vitamin B6 | 0.2 mg | 10.2% | ||
| Folate | 91.6 mcg | 22.9% | ||
| Vitamin B12 | 0.07 mcg | 1.2% | ||
| Pantothenic Acid | 0.57 mg | 5.7% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 77 mg | 7.7% | ||
| Iron | 2.9 mg | 16% | ||
| Magnesium | 28.8 mg | 7.2% | ||
| Phosphorus | 171 mg | 17.1% | ||
| Potassium | 307.5 mg | 8.8% | ||
| Sodium | 283.5 mg | 11.8% | ||
| Zinc | 0.87 mg | 5.8% | ||
| Copper | 0.35 mg | 17.5% | ||
| Manganese | 0.45 mg | 22.3% | ||
| Selenium | 9.8 mcg | 14% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 27.5 g | 9.2% | ||
| Dietary Fiber | 4.3 g | 17.2% | ||
| Sugars | 0.3 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 10.7 g | 21.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 23.1 g | 35.5% | ||
| Saturated Fat | 12.3 g | 61.5% | ||
| Monounsaturated Fat | 8.3 g | |||
| Polyunsaturated Fat | 1.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 357 Calories from Fat 0
% Daily Value *
Total Fat 23.1 g 35.5%
Saturated Fat 12.3 g 61.5%
Trans Fat
Cholesterol 44.1 mg 14.7%
Sodium 283.5 mg 11.8%
Total Carbohydrates 27.5 g 9.2%
Dietary Fiber 4.3 g17.2%
Sugars 0.3 g
Protein 10.7 g 21.4%
Vitamin A 32.3% Vitamin C 55.6%
Calcium 7.7% Iron 16%
*Based on a 2000 Calorie diet
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