Risotto With Asparagus, Mint and Lemon Recipe
Risotto With Asparagus, Mint and Lemon has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron and Folate.
The food contains 45.9g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 10.2 gms of protein, it is high 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 average MUFA and low PUFA.
It gives a good yield of Iron at 4 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. 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 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.
It belongs to Italian cuisine. 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 80, for Risotto With Asparagus, Mint and Lemon, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 13% | |
| Calories from Fat | 31% | |
| Calories from Carbs | 56% |
Why this is good for you
- High in Protein
- High in Iron
- Very high in Folate
Why this is bad for you
- High in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 0.31 IU | 0.01% | Bottom 30% | Low |
| Retinol | 20.2 mcg | |||
| Vitamin C | 3.1 mg | 5.1% | Mid 40% | Average |
| Vitamin D | 1.8 IU | 0.5% | Mid 40% | Average |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 1.2 mg | 6.1% | Mid 40% | Average |
| Vitamin B6 | 0 mg | |||
| Folate | 72.7 mcg | 18.2% | Top 10% | Very High |
| Folic Acid | 34.7 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.31 mg | 3.1% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 39.6 mg | 4% | Mid 40% | Average |
| Iron | 1.2 mg | 6.8% | Mid 40% | Average |
| Magnesium | 9.5 mg | 2.4% | Bottom 30% | Low |
| Phosphorus | 55.5 mg | 5.6% | Mid 40% | Average |
| Potassium | 101.8 mg | 2.9% | Mid 40% | Average |
| Sodium | 66.7 mg | 2.8% | Bottom 30% | Low |
| Zinc | 0.31 mg | 2% | Mid 40% | Average |
| Copper | 0 mg | |||
| Manganese | 0.31 mg | 15.3% | Top 30% | High |
| Selenium | 4.3 mcg | 6.1% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 14.1 g | 4.7% | Mid 40% | Average |
| Dietary Fiber | 1 g | 4% | Mid 40% | Average |
| Sugars | 0.6 g | |||
| Glucose | 0.3 mg | |||
| Fructose | 0.3 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 3.1 g | 6.3% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0 mg | |||
| Isoleucine | 0 mg | |||
| Leucine | 0 mg | |||
| Lysine | 0 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0 mg | |||
| Tyrosine | 0 mg | |||
| Valine | 0.3 mg | |||
| Arginine | 0 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0 mg | |||
| Aspartic Acid | 0.3 mg | |||
| Glutamic Acid | 0.6 mg | |||
| Glycine | 0 mg | |||
| Proline | 0.3 mg | |||
| Serine | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 3.5 g | 5.3% | Mid 40% | Average |
| Saturated Fat | 1.7 g | 8.6% | Mid 40% | Average |
| Monounsaturated Fat | 1.2 g | |||
| Polyunsaturated Fat | 0.3 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 0.6 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 323 Calories from Fat 102
% Daily Value *
Total Fat 11.3 g 17.4%
Saturated Fat 5.6 g 28%
Trans Fat
Cholesterol 22.6 mg 7.5%
Sodium 217.3 mg 9.1%
Total Carbohydrates 45.9 g 15.3%
Dietary Fiber 3.3 g13.2%
Sugars 1.8 g
Protein 10.2 g 20.4%
Vitamin A 0% Vitamin C 16.7%
Calcium 12.9% Iron 22.2%
*Based on a 2000 Calorie diet
Related Searches
Risotto with Asparagus and Corn
Per Serving | Calories 153
Protein 3.5 g | Carbs 19.5 g | Fat 7.1 g
Risotto with Asparagus and mozzarella
Per Serving | Calories 267
Protein 16.4 g | Carbs 17.9 g | Fat 14.4 g
Risotto With Asparagus Rice Cooker..
Per Serving | Calories 160
Protein 5.4 g | Carbs 25.4 g | Fat 3.8 g
Risotto With Asparagus and Porcini..
Per Serving | Calories 69
Protein 3.2 g | Carbs 9.2 g | Fat 1.7 g
Turkey Meatloaf 12
Per Serving | Calories 132
Protein 12 g | Carbs 8.4 g | Fat 5.5 g
Beef and Cheese Casserole 2
Per Serving | Calories 209
Protein 9.7 g | Carbs 12.4 g | Fat 13.5 g
Vegetable Burritos
Per Serving | Calories 122
Protein 4.5 g | Carbs 16.9 g | Fat 4.3 g
Banana-Cream Cheese Pie
Per Serving | Calories 190
Protein 2.7 g | Carbs 14.7 g | Fat 13.5 g
