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Spinach Cheese Phyllo Squares 1 - Recipe and Nutrition Facts
25

Spinach Cheese Phyllo Squares 1 Recipe

Spinach Cheese Phyllo Squares 1 has a average-calorie, low-carb, average-fat and high-protein content. It is a good source of Calcium.

The food contains 9.4g 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. With 21.1 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 average fat content makes it suitable if you're on a low-fat diet plan. It's average MUFA and low PUFA.

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.

Based on the composite nutritive standing Spinach Cheese Phyllo Squares 1 has been given a composite ranking of 25, and in moderation.

Calorie Breakdown

 Calories from Protein40%
 Calories from Fat42%
 Calories from Carbs18%

Why this is good for you

  • Very high in Protein
  • Very high in Calcium

Why this is bad for you

  • Very high in Cholesterol
  • High in Saturated Fat
  • High in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1.9 IU0%Mid 40%Average
Retinol53.1 mcg
Vitamin C0.62 mg1%Mid 40%Average
Vitamin D11.7 IU2.9%Top 30%High
Thiamin0 mg
Riboflavin0 mg
Niacin0.62 mg3.1%Mid 40%Average
Vitamin B60 mg
Folate36.4 mcg9.1%Top 30%High
Folic Acid4.3 mcg
Vitamin B120.62 mcg10.3%Top 30%High
Pantothenic Acid0.62 mg6.2%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium287.7 mg28.8%Top 10%Very High
Iron0.62 mg3.4%Mid 40%Average
Magnesium24.1 mg6%Mid 40%Average
Phosphorus209.3 mg20.9%Top 10%Very High
Potassium156.2 mg4.5%Mid 40%Average
Sodium352 mg14.7%Top 30%High
Zinc1.2 mg8.2%Top 30%High
Copper0 mg
Manganese0 mg
Selenium13.6 mcg19.4%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate5.8 g1.9%Bottom 30%Low
Dietary Fiber0.56 g2.2%Mid 40%Average
Sugars1.8 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein13 g26%Top 30%High
Tryptophan0 mg
Threonine0.6 mg
Isoleucine0.6 mg
Leucine0.6 mg
Lysine1.2 mg
Methionine0.6 mg
Cystine0 mg
Phenylalanine0.6 mg
Tyrosine0.6 mg
Valine0.6 mg
Arginine0.6 mg
Histidine0.6 mg
Alanine0.6 mg
Aspartic Acid1.2 mg
Glutamic Acid2.5 mg
Glycine0 mg
Proline0 mg
Serine0.6 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat6.2 g9.5%Mid 40%Average
Saturated Fat3.4 g17%Mid 40%Average
Monounsaturated Fat1.9 g
Polyunsaturated Fat0.6 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.9 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 215 Calories from Fat 90

% Daily Value *

Total Fat 10 g 15.4%

Saturated Fat 5.5 g 27.5%

Trans Fat

Cholesterol 102.6 mg 34.2%

Sodium 570.3 mg 23.8%

Total Carbohydrates 9.4 g 3.1%

Dietary Fiber 0.9 g3.6%

Sugars 2.9 g

Protein 21.1 g 42.2%

Vitamin A 0.1% Vitamin C 1.7%

Calcium 46.6% Iron 5.6%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/spinach-cheese-phyllo-squares-203749 Embed Table:

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