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Raw Veggie Quiche - Recipe and Nutrition Facts
97

Raw Veggie Quiche Recipe

Raw Veggie Quiche has a average-calorie, low-carb, average-fat and average-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.

The food contains 13.8g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 8 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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 a low 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 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 Raw Veggie Quiche has been given a composite ranking of 97, and on a regular basis.

Calorie Breakdown

 Calories from Protein25%
 Calories from Fat33%
 Calories from Carbs43%

Why this is good for you

  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Riboflavin
  • Very high in Thiamin

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2195 IU43.9%
Vitamin C50.3 mg83.9%
Vitamin D13.2 IU3.3%
Vitamin E0.56 mg1.9%
Thiamin4.9 mg327.5%
Riboflavin5 mg291.8%
Niacin29.6 mg148.2%
Vitamin B65 mg249.2%
Folate160 mcg40%
Vitamin B124 mcg66.6%
Pantothenic Acid1.1 mg11.4%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium29 mg2.9%
Iron1.5 mg8.4%
Magnesium60.8 mg15.2%
Phosphorus192 mg19.2%
Potassium684.2 mg19.5%
Sodium25.1 mg1%
Zinc2.3 mg15.6%
Copper0.42 mg21%
Manganese0.37 mg18.3%
Selenium14.4 mcg20.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate13.8 g4.6%
Dietary Fiber4.4 g17.6%
Sugars1.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein8 g16%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.7 g7.2%
Saturated Fat0.9 g4.5%
Monounsaturated Fat2.4 g
Polyunsaturated Fat0.8 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 113 Calories from Fat 0

% Daily Value *

Total Fat 4.7 g 7.2%

Saturated Fat 0.9 g 4.5%

Trans Fat

Cholesterol 0 mg

Sodium 25.1 mg 1%

Total Carbohydrates 13.8 g 4.6%

Dietary Fiber 4.4 g17.6%

Sugars 1.8 g

Protein 8 g 16%

Vitamin A 43.9% Vitamin C 83.9%

Calcium 2.9% Iron 8.4%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=998258 Embed Table:

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