Scallops and fish with spinach has a average-calorie, low-carb, average-fat and very high-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Niacin and Folate.
The food contains 12.4g 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 47.2 gms of protein, it is very 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 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 very high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Scallops and fish with spinach has been given a composite ranking of 73, and in moderation.
Calories from Protein | 65% | |
Calories from Fat | 18% | |
Calories from Carbs | 17% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 5535 IU | 110.7% | ||
Vitamin C | 24.8 mg | 41.3% | ||
Vitamin D | 0 IU | |||
Vitamin E | 2.6 mg | 8.8% | ||
Thiamin | 0.2 mg | 13.5% | ||
Riboflavin | 0.28 mg | 16.4% | ||
Niacin | 4.9 mg | 24.6% | ||
Vitamin B6 | 0.77 mg | 38.5% | ||
Folate | 150.4 mcg | 37.6% | ||
Vitamin B12 | 2.7 mcg | 45.7% | ||
Pantothenic Acid | 0.5 mg | 5% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 131 mg | 13.1% | ||
Iron | 3.5 mg | 19.5% | ||
Magnesium | 166 mg | 41.5% | ||
Phosphorus | 435 mg | 43.5% | ||
Potassium | 1 mg | 0% | ||
Sodium | 299.4 mg | 12.5% | ||
Zinc | 2 mg | 13.6% | ||
Copper | 0.24 mg | 12.2% | ||
Manganese | 1.2 mg | 60.5% | ||
Selenium | 70.6 mcg | 100.9% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 12.4 g | 4.1% | ||
Dietary Fiber | 2 g | 8% | ||
Sugars | 2 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 47.2 g | 94.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 5.7 g | 8.8% | ||
Saturated Fat | 0.8 g | 4% | ||
Monounsaturated Fat | 2.7 g | |||
Polyunsaturated Fat | 1.3 g |
Serving size
Amount Per Serving
Calories 345 Calories from Fat 0
% Daily Value *
Total Fat 5.7 g 8.8%
Saturated Fat 0.8 g 4%
Trans Fat
Cholesterol 101.2 mg 33.7%
Sodium 299.4 mg 12.5%
Total Carbohydrates 12.4 g 4.1%
Dietary Fiber 2 g8%
Sugars 2 g
Protein 47.2 g 94.4%
Vitamin A 110.7% Vitamin C 41.3%
Calcium 13.1% Iron 19.5%
*Based on a 2000 Calorie diet
Per Serving | Calories 264
Protein 5.8 g | Carbs 40.5 g | Fat 9.7 g
Per Serving | Calories 169
Protein 22.5 g | Carbs 10.1 g | Fat 5.9 g
Per Serving | Calories 120
Protein 12.9 g | Carbs 0.9 g | Fat 6.9 g
Per Serving | Calories 338
Protein 22.6 g | Carbs 31 g | Fat 14.5 g