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Spinach , Rice and Feta Pie - Recipe and Nutrition Facts
60

Spinach, Rice and Feta Pie Recipe

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.

Calorie Breakdown

 Calories from Protein13%
 Calories from Fat29%
 Calories from Carbs58%

Why this is good for you

  • High in Protein
  • High in Calcium
  • High in Iron
  • Very high in Folate

Why this is bad for you

  • High in Cholesterol
  • High in Saturated Fat

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2.5 IU0.1%Mid 40%Average
Retinol26.3 mcg
Vitamin C2.1 mg3.5%Mid 40%Average
Vitamin D4.2 IU1.1%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin1.3 mg6.4%Mid 40%Average
Vitamin B60 mg
Folate99.2 mcg24.8%Top 10%Very High
Folic Acid58.5 mcg
Vitamin B120.42 mcg7.1%Top 30%High
Pantothenic Acid0.42 mg4.2%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium102.5 mg10.3%Top 30%High
Iron1.7 mg9.4%Top 30%High
Magnesium29.7 mg7.4%Top 30%High
Phosphorus97 mg9.7%Mid 40%Average
Potassium175.4 mg5%Mid 40%Average
Sodium200.3 mg8.3%Mid 40%Average
Zinc0.85 mg5.6%Mid 40%Average
Copper0 mg
Manganese0.42 mg21.2%Top 30%High
Selenium8.9 mcg12.7%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate24.5 g8.2%Top 30%High
Dietary Fiber1.1 g4.6%Mid 40%Average
Sugars0.9 g
Glucose0.4 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein5.6 g11.1%Mid 40%Average
Tryptophan0 mg
Threonine0.4 mg
Isoleucine0.4 mg
Leucine0.4 mg
Lysine0.4 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0.4 mg
Valine0.4 mg
Arginine0.4 mg
Histidine0 mg
Alanine0.4 mg
Aspartic Acid0.4 mg
Glutamic Acid0.8 mg
Glycine0 mg
Proline0 mg
Serine0.4 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5.4 g8.3%Mid 40%Average
Saturated Fat2.3 g11.7%Mid 40%Average
Monounsaturated Fat2.1 g
Polyunsaturated Fat0.4 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.3 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

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

Source: http://www.food.com/recipe/spinach-rice-and-feta-pie-3479 Embed Table:

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