Saag Khumb (Spinach and Mushrooms) has a average-calorie, low-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Riboflavin, Niacin and Folate.
The food contains 14.9g 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. With 10.3 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.
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. It has an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is high 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.
Based on the composite nutritive standing Saag Khumb (Spinach and Mushrooms) has been given a composite ranking of 79, and in moderation.
Calories from Protein | 13% | |
Calories from Fat | 68% | |
Calories from Carbs | 19% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 5.7 IU | 0.1% | Mid 40% | Average |
Retinol | 70.4 mcg | |||
Vitamin C | 3.6 mg | 6% | Mid 40% | Average |
Vitamin D | 6 IU | 1.5% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0.3 mg | 17.6% | Top 10% | Very High |
Niacin | 1.5 mg | 7.5% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 77.2 mcg | 19.3% | Top 10% | Very High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.6 mg | 6% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 78.7 mg | 7.9% | Top 30% | High |
Iron | 1.2 mg | 6.7% | Mid 40% | Average |
Magnesium | 39.8 mg | 10% | Top 30% | High |
Phosphorus | 75.1 mg | 7.5% | Mid 40% | Average |
Potassium | 0.3 mg | 0.01% | Bottom 30% | Low |
Sodium | 42.2 mg | 1.8% | Bottom 30% | Low |
Zinc | 0.6 mg | 4% | Mid 40% | Average |
Copper | 0.3 mg | 15% | Top 10% | Very High |
Manganese | 0.3 mg | 15% | Top 30% | High |
Selenium | 12 mcg | 17.1% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 4.5 g | 1.5% | Bottom 30% | Low |
Dietary Fiber | 1.7 g | 6.8% | Top 30% | High |
Sugars | 1 g | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 3.1 g | 6.2% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.3 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0.3 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0 mg | |||
Tyrosine | 0 mg | |||
Valine | 0 mg | |||
Arginine | 0.3 mg | |||
Histidine | 0 mg | |||
Alanine | 0.3 mg | |||
Aspartic Acid | 0.3 mg | |||
Glutamic Acid | 0.6 mg | |||
Glycine | 0.3 mg | |||
Proline | 0.3 mg | |||
Serine | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 7.3 g | 11.2% | Mid 40% | Average |
Saturated Fat | 4.4 g | 22.2% | Mid 40% | Average |
Monounsaturated Fat | 2.1 g | |||
Polyunsaturated Fat | 0.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.2 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 295 Calories from Fat 219
% Daily Value *
Total Fat 24.3 g 37.4%
Saturated Fat 14.8 g 74%
Trans Fat
Cholesterol 78 mg 26%
Sodium 140.9 mg 5.9%
Total Carbohydrates 14.9 g 5%
Dietary Fiber 5.7 g22.8%
Sugars 3.5 g
Protein 10.3 g 20.6%
Vitamin A 0.4% Vitamin C 20%
Calcium 26.3% Iron 22.2%
*Based on a 2000 Calorie diet
Per Serving | Calories 100
Protein 5.7 g | Carbs 8.6 g | Fat 5.4 g
Per Serving | Calories 120
Protein 3.5 g | Carbs 3.6 g | Fat 11.1 g
Per Serving | Calories 242
Protein 14.1 g | Carbs 2.2 g | Fat 19.6 g
Per Serving | Calories 76
Protein 4.7 g | Carbs 4.7 g | Fat 4.7 g