Spinach and Caramelized Onion Strata Recipe
Spinach and Caramelized Onion Strata has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium, Vitamin A, Riboflavin and Folate.
The food contains 26.3g 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 21.4 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the average fat content makes it suitable 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".
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average 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 high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 70, for Spinach and Caramelized Onion Strata, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 28% | |
| Calories from Fat | 37% | |
| Calories from Carbs | 35% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin A
- Very high in Riboflavin
- Very high in Calcium
- High in Folate
Why this is bad for you
- Very high in Saturated Fat
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 3700 IU | 74% | ||
| Vitamin C | 7.7 mg | 12.8% | ||
| Vitamin D | 13.6 IU | 3.4% | ||
| Vitamin E | 0.7 mg | 2.3% | ||
| Thiamin | 0.29 mg | 19.4% | ||
| Riboflavin | 0.54 mg | 31.6% | ||
| Niacin | 1.9 mg | 9.5% | ||
| Vitamin B6 | 0.16 mg | 8.2% | ||
| Folate | 111.2 mcg | 27.8% | ||
| Vitamin B12 | 0.93 mcg | 15.5% | ||
| Pantothenic Acid | 1.8 mg | 18.4% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 499 mg | 49.9% | ||
| Iron | 2.6 mg | 14.6% | ||
| Magnesium | 63.6 mg | 15.9% | ||
| Phosphorus | 379 mg | 37.9% | ||
| Potassium | 515.2 mg | 14.7% | ||
| Sodium | 700.5 mg | 29.2% | ||
| Zinc | 2.7 mg | 18.2% | ||
| Copper | 0.17 mg | 8.4% | ||
| Manganese | 0.61 mg | 30.6% | ||
| Selenium | 28.4 mcg | 40.6% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 26.3 g | 8.8% | ||
| Dietary Fiber | 2.8 g | 11.2% | ||
| Sugars | 0.4 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 21.4 g | 42.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 12.6 g | 19.4% | ||
| Saturated Fat | 6.3 g | 31.5% | ||
| Monounsaturated Fat | 4.1 g | |||
| Polyunsaturated Fat | 1.5 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 304 Calories from Fat 0
% Daily Value *
Total Fat 12.6 g 19.4%
Saturated Fat 6.3 g 31.5%
Trans Fat
Cholesterol 30.3 mg 10.1%
Sodium 700.5 mg 29.2%
Total Carbohydrates 26.3 g 8.8%
Dietary Fiber 2.8 g11.2%
Sugars 0.4 g
Protein 21.4 g 42.8%
Vitamin A 74% Vitamin C 12.8%
Calcium 49.9% Iron 14.6%
*Based on a 2000 Calorie diet
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