Potato Crusted Spinach Salmon Quiche Recipe
Potato Crusted Spinach Salmon Quiche has a average-calorie, low-carb, average-fat and high-protein content. It is a good source of Calcium, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Riboflavin, Niacin and Folate.
The food contains 13.2g of carbs. The carbohydrate profile of the the food reveals it is low 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 23.6 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 low 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 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 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.
Based on the composite nutritive standing Potato Crusted Spinach Salmon Quiche has been given a composite ranking of 61, and in moderation.
Calorie Breakdown
| Calories from Protein | 41% | |
| Calories from Fat | 36% | |
| Calories from Carbs | 23% |
Why this is good for you
- Very high in Protein
- High in Vitamin B6
- High in Niacin
- Very high in Vitamin A
- Very high in Vitamin C
- High in Riboflavin
Why this is bad for you
- Very high in Cholesterol
- High in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 5600 IU | 112% | ||
| Vitamin C | 26.5 mg | 44.1% | ||
| Vitamin D | 6.4 IU | 1.6% | ||
| Vitamin E | 1.2 mg | 4.1% | ||
| Thiamin | 0.13 mg | 8.8% | ||
| Riboflavin | 0.41 mg | 24.4% | ||
| Niacin | 4.8 mg | 24.2% | ||
| Vitamin B6 | 0.45 mg | 22.5% | ||
| Folate | 140 mcg | 35% | ||
| Vitamin B12 | 2.9 mcg | 47.9% | ||
| Pantothenic Acid | 0.82 mg | 8.2% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 285 mg | 28.5% | ||
| Iron | 2.7 mg | 14.8% | ||
| Magnesium | 80.8 mg | 20.2% | ||
| Phosphorus | 323 mg | 32.3% | ||
| Potassium | 838.3 mg | 24% | ||
| Sodium | 317.2 mg | 13.2% | ||
| Zinc | 1.6 mg | 10.4% | ||
| Copper | 0.21 mg | 10.6% | ||
| Manganese | 0.61 mg | 30.6% | ||
| Selenium | 25.7 mcg | 36.7% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 13.2 g | 4.4% | ||
| Dietary Fiber | 2.3 g | 9.2% | ||
| Sugars | 2.3 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 23.6 g | 47.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 9.1 g | 14% | ||
| Saturated Fat | 4.2 g | 21% | ||
| Monounsaturated Fat | 2.1 g | |||
| Polyunsaturated Fat | 1.5 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 225 Calories from Fat 0
% Daily Value *
Total Fat 9.1 g 14%
Saturated Fat 4.2 g 21%
Trans Fat
Cholesterol 100.8 mg 33.6%
Sodium 317.2 mg 13.2%
Total Carbohydrates 13.2 g 4.4%
Dietary Fiber 2.3 g9.2%
Sugars 2.3 g
Protein 23.6 g 47.2%
Vitamin A 112% Vitamin C 44.1%
Calcium 28.5% Iron 14.8%
*Based on a 2000 Calorie diet
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