Shep Pie has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Vitamin A, Vitamin B12, Vitamin C and Niacin.
The food contains 21.2g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 15.4 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average 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 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 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.
Based on the composite nutritive standing Shep Pie has been given a composite ranking of 44, and in moderation.
Calories from Protein | 17% | |
Calories from Fat | 59% | |
Calories from Carbs | 24% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1900 IU | 38% | ||
Vitamin C | 23.7 mg | 39.5% | ||
Vitamin D | 5.2 IU | 1.3% | ||
Vitamin E | 0.38 mg | 1.3% | ||
Thiamin | 0.15 mg | 9.9% | ||
Riboflavin | 0.2 mg | 11.7% | ||
Niacin | 4.3 mg | 21.7% | ||
Vitamin B6 | 0.35 mg | 17.4% | ||
Folate | 36.4 mcg | 9.1% | ||
Vitamin B12 | 1.5 mcg | 24.9% | ||
Pantothenic Acid | 0.59 mg | 5.9% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 120 mg | 12% | ||
Iron | 2.1 mg | 11.8% | ||
Magnesium | 43.6 mg | 10.9% | ||
Phosphorus | 223 mg | 22.3% | ||
Potassium | 703.2 mg | 20.1% | ||
Sodium | 382.2 mg | 15.9% | ||
Zinc | 2.7 mg | 17.9% | ||
Copper | 0.2 mg | 10.2% | ||
Manganese | 0.25 mg | 12.4% | ||
Selenium | 9.4 mcg | 13.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 21.2 g | 7.1% | ||
Dietary Fiber | 3.1 g | 12.4% | ||
Sugars | 1 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 15.4 g | 30.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 23.1 g | 35.5% | ||
Saturated Fat | 11.5 g | 57.5% | ||
Monounsaturated Fat | 8.4 g | |||
Polyunsaturated Fat | 1 g |
Serving size
Amount Per Serving
Calories 353 Calories from Fat 0
% Daily Value *
Total Fat 23.1 g 35.5%
Saturated Fat 11.5 g 57.5%
Trans Fat
Cholesterol 69.6 mg 23.2%
Sodium 382.2 mg 15.9%
Total Carbohydrates 21.2 g 7.1%
Dietary Fiber 3.1 g12.4%
Sugars 1 g
Protein 15.4 g 30.8%
Vitamin A 38% Vitamin C 39.5%
Calcium 12% Iron 11.8%
*Based on a 2000 Calorie diet
Per Serving | Calories 231
Protein 6.7 g | Carbs 33 g | Fat 8.9 g
Per Serving | Calories 320
Protein 14.4 g | Carbs 21.4 g | Fat 19.3 g
Per Serving | Calories 215
Protein 11.4 g | Carbs 21.8 g | Fat 9.6 g
Per Serving | Calories 419
Protein 31.6 g | Carbs 14.1 g | Fat 26.4 g