Spinach & Feta Orzo Recipe
Spinach & Feta Orzo has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin A, Vitamin C, Thiamin and Folate.
The food contains 48g 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 11.2 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 average fat content of this product makes it suitable to be eaten when trying to lose weight. 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 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.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
It belongs to Greek cuisine.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 86, for Spinach & Feta Orzo, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 15% | |
| Calories from Fat | 22% | |
| Calories from Carbs | 63% |
Why this is good for you
- High in Protein
- Very high in Vitamin A
- High in Vitamin C
- Very high in Thiamin
- Very low in Cholesterol
- Low in Sodium
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 6605 IU | 132.1% | ||
| Vitamin C | 16.7 mg | 27.9% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.28 mg | 0.93% | ||
| Thiamin | 0.56 mg | 37.3% | ||
| Riboflavin | 0.32 mg | 19.1% | ||
| Niacin | 3.3 mg | 16.4% | ||
| Vitamin B6 | 0.08 mg | 4.2% | ||
| Folate | 154 mcg | 38.5% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.04 mg | 0.4% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 92 mg | 9.2% | ||
| Iron | 3 mg | 16.4% | ||
| Magnesium | 24.8 mg | 6.2% | ||
| Phosphorus | 22 mg | 2.2% | ||
| Potassium | 156.1 mg | 4.5% | ||
| Sodium | 75.6 mg | 3.2% | ||
| Zinc | 0.27 mg | 1.8% | ||
| Copper | 0.09 mg | 4.5% | ||
| Manganese | 0.39 mg | 19.7% | ||
| Selenium | 0.77 mcg | 1.1% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 48 g | 16% | ||
| Dietary Fiber | 4.2 g | 16.8% | ||
| Sugars | 2.9 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 11.2 g | 22.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 7.3 g | 11.2% | ||
| Saturated Fat | 1.2 g | 6% | ||
| Monounsaturated Fat | 2.1 g | |||
| Polyunsaturated Fat | 2.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 291 Calories from Fat 0
% Daily Value *
Total Fat 7.3 g 11.2%
Saturated Fat 1.2 g 6%
Trans Fat
Cholesterol 3.8 mg 1.3%
Sodium 75.6 mg 3.2%
Total Carbohydrates 48 g 16%
Dietary Fiber 4.2 g16.8%
Sugars 2.9 g
Protein 11.2 g 22.4%
Vitamin A 132.1% Vitamin C 27.9%
Calcium 9.2% Iron 16.4%
*Based on a 2000 Calorie diet
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