Spinach, Rice and Feta Pie has a high-calorie, high-carb, average-fat and high-protein content. It is a good source of Calcium, Iron and Folate.
The food contains 57.8g of carbs. The carbohydrate profile of the the food reveals it is high 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 13.1 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's average MUFA and low PUFA.
It gives a good yield of Iron at 4 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. 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 a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 60, for Spinach, Rice and Feta Pie, and we advise that this food in moderation.
Calories from Protein | 13% | |
Calories from Fat | 29% | |
Calories from Carbs | 58% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 2.5 IU | 0.1% | Mid 40% | Average |
Retinol | 26.3 mcg | |||
Vitamin C | 2.1 mg | 3.5% | Mid 40% | Average |
Vitamin D | 4.2 IU | 1.1% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 1.3 mg | 6.4% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 99.2 mcg | 24.8% | Top 10% | Very High |
Folic Acid | 58.5 mcg | |||
Vitamin B12 | 0.42 mcg | 7.1% | Top 30% | High |
Pantothenic Acid | 0.42 mg | 4.2% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 102.5 mg | 10.3% | Top 30% | High |
Iron | 1.7 mg | 9.4% | Top 30% | High |
Magnesium | 29.7 mg | 7.4% | Top 30% | High |
Phosphorus | 97 mg | 9.7% | Mid 40% | Average |
Potassium | 175.4 mg | 5% | Mid 40% | Average |
Sodium | 200.3 mg | 8.3% | Mid 40% | Average |
Zinc | 0.85 mg | 5.6% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.42 mg | 21.2% | Top 30% | High |
Selenium | 8.9 mcg | 12.7% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 24.5 g | 8.2% | Top 30% | High |
Dietary Fiber | 1.1 g | 4.6% | Mid 40% | Average |
Sugars | 0.9 g | |||
Glucose | 0.4 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 5.6 g | 11.1% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.4 mg | |||
Isoleucine | 0.4 mg | |||
Leucine | 0.4 mg | |||
Lysine | 0.4 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.4 mg | |||
Tyrosine | 0.4 mg | |||
Valine | 0.4 mg | |||
Arginine | 0.4 mg | |||
Histidine | 0 mg | |||
Alanine | 0.4 mg | |||
Aspartic Acid | 0.4 mg | |||
Glutamic Acid | 0.8 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0.4 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 5.4 g | 8.3% | Mid 40% | Average |
Saturated Fat | 2.3 g | 11.7% | Mid 40% | Average |
Monounsaturated Fat | 2.1 g | |||
Polyunsaturated Fat | 0.4 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.3 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 401 Calories from Fat 115
% Daily Value *
Total Fat 12.8 g 19.7%
Saturated Fat 5.5 g 27.5%
Trans Fat
Cholesterol 60.5 mg 20.2%
Sodium 472.6 mg 19.7%
Total Carbohydrates 57.8 g 19.3%
Dietary Fiber 2.7 g10.8%
Sugars 2.1 g
Protein 13.1 g 26.2%
Vitamin A 0.1% Vitamin C 8.3%
Calcium 24.2% Iron 22.2%
*Based on a 2000 Calorie diet
Per Serving | Calories 173
Protein 4.1 g | Carbs 20.1 g | Fat 8.6 g
Per Serving | Calories 250
Protein 13.7 g | Carbs 4.9 g | Fat 20.7 g
Per Serving | Calories 82
Protein 1.7 g | Carbs 15.4 g | Fat 1.5 g
Per Serving | Calories 201
Protein 11.2 g | Carbs 16.7 g | Fat 9.8 g
Per Serving | Calories 177
Protein 10.3 g | Carbs 14.4 g | Fat 9 g
Per Serving | Calories 194
Protein 5.4 g | Carbs 39.4 g | Fat 1.1 g
Per Serving | Calories 90
Protein 0.55 g | Carbs 6.4 g | Fat 7.5 g
Per Serving | Calories 233
Protein 11.3 g | Carbs 30.6 g | Fat 8.2 g