Squash and Kale Phyllo Pie Recipe
Squash and Kale Phyllo Pie has a average-calorie, average-carb, high-fat and average-protein content. It is a good source of Vitamin A and Vitamin C.
The food contains 29.9g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 7.4 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. 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".
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.
It has an average density of Sodium, thus making it suitable for a 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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Greek cuisine.
Based on the composite nutritive standing Squash and Kale Phyllo Pie has been given a composite ranking of 75, and in moderation.
Calorie Breakdown
| Calories from Protein | 9% | |
| Calories from Fat | 55% | |
| Calories from Carbs | 36% |
Why this is good for you
- Very high in Vitamin A
- Very high in Vitamin C
- High in Dietary Fiber
Why this is bad for you
- Very high in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 14220 IU | 284.4% | ||
| Vitamin C | 36.7 mg | 61.2% | ||
| Vitamin D | 8 IU | 2% | ||
| Vitamin E | 2.2 mg | 7.3% | ||
| Thiamin | 0.24 mg | 16% | ||
| Riboflavin | 0.19 mg | 11.1% | ||
| Niacin | 2.5 mg | 12.3% | ||
| Vitamin B6 | 0.25 mg | 12.7% | ||
| Folate | 50.8 mcg | 12.7% | ||
| Vitamin B12 | 0.11 mcg | 1.9% | ||
| Pantothenic Acid | 0.56 mg | 5.6% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 183 mg | 18.3% | ||
| Iron | 2.2 mg | 12% | ||
| Magnesium | 61.2 mg | 15.3% | ||
| Phosphorus | 144 mg | 14.4% | ||
| Potassium | 498.7 mg | 14.2% | ||
| Sodium | 333.3 mg | 13.9% | ||
| Zinc | 0.81 mg | 5.4% | ||
| Copper | 0.23 mg | 11.4% | ||
| Manganese | 0.73 mg | 36.5% | ||
| Selenium | 10.6 mcg | 15.1% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 29.9 g | 10% | ||
| Dietary Fiber | 5.4 g | 21.6% | ||
| Sugars | 0.8 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 7.4 g | 14.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 20.2 g | 31.1% | ||
| Saturated Fat | 9.4 g | 47% | ||
| Monounsaturated Fat | 7.7 g | |||
| Polyunsaturated Fat | 1.7 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 317 Calories from Fat 0
% Daily Value *
Total Fat 20.2 g 31.1%
Saturated Fat 9.4 g 47%
Trans Fat
Cholesterol 35.5 mg 11.8%
Sodium 333.3 mg 13.9%
Total Carbohydrates 29.9 g 10%
Dietary Fiber 5.4 g21.6%
Sugars 0.8 g
Protein 7.4 g 14.8%
Vitamin A 284.4% Vitamin C 61.2%
Calcium 18.3% Iron 12%
*Based on a 2000 Calorie diet
Related Searches
Veggie Makeover: Hungry Girl's Squash..
Per Serving | Calories 224
Protein 13.9 g | Carbs 35.5 g | Fat 3.6 g
Squash Custard Pie
Per Serving | Calories 30
Protein 1 g | Carbs 4 g | Fat 1 g
Squash Pie
Per Serving | Calories 112
Protein 2.5 g | Carbs 14.7 g | Fat 4.9 g
Squash Pie 153 cals per slice!
Per Serving | Calories 153
Protein 6.2 g | Carbs 18 g | Fat 4.9 g
Velvety Broccoli and Feta Pasta
Per Serving | Calories 324
Protein 15.2 g | Carbs 47.4 g | Fat 12.4 g
Greek Quinoa Burgers
Per Serving | Calories 524
Protein 24.5 g | Carbs 84.2 g | Fat 11.9 g
Corn and Feta Salad with Walnuts
Per Serving | Calories 257
Protein 7.8 g | Carbs 20.2 g | Fat 18.4 g
Chickpea & feta salad with toasted..
Per Serving | Calories 452
Protein 14.3 g | Carbs 56.1 g | Fat 21 g
