Squid with Tomato and Green Peas has a average-calorie, average-carb, average-fat and very high-protein content. It is a good source of Vitamin B12, Vitamin C, Riboflavin and Niacin.
The food contains 18.1g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average 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 27.4 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's average MUFA and low PUFA.
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 a low 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 a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Based on the composite nutritive standing Squid with Tomato and Green Peas has been given a composite ranking of 66, and in moderation.
Calories from Protein | 41% | |
Calories from Fat | 31% | |
Calories from Carbs | 27% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.32 IU | 0.01% | Bottom 30% | Low |
Retinol | 4.8 mcg | |||
Vitamin C | 14.2 mg | 23.7% | Top 30% | High |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0.32 mg | 19% | Top 10% | Very High |
Niacin | 1.6 mg | 8.1% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 20 mcg | 5% | Mid 40% | Average |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0.65 mcg | 10.8% | Top 30% | High |
Pantothenic Acid | 0.32 mg | 3.2% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 25.2 mg | 2.5% | Mid 40% | Average |
Iron | 0.65 mg | 3.6% | Mid 40% | Average |
Magnesium | 25.8 mg | 6.5% | Top 30% | High |
Phosphorus | 135.5 mg | 13.5% | Top 30% | High |
Potassium | 233.2 mg | 6.7% | Top 30% | High |
Sodium | 23.9 mg | 1% | Bottom 30% | Low |
Zinc | 0.97 mg | 6.5% | Top 30% | High |
Copper | 0.97 mg | 48.4% | Top 10% | Very High |
Manganese | 0 mg | |||
Selenium | 22.3 mcg | 31.8% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 5.8 g | 1.9% | Bottom 30% | Low |
Dietary Fiber | 1.3 g | 5.3% | Mid 40% | Average |
Sugars | 1.9 g | |||
Glucose | 0.3 mg | |||
Fructose | 0.3 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 8.8 g | 17.7% | Top 30% | High |
Tryptophan | 0 mg | |||
Threonine | 0.3 mg | |||
Isoleucine | 0.3 mg | |||
Leucine | 0.3 mg | |||
Lysine | 0.6 mg | |||
Methionine | 0.3 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.3 mg | |||
Tyrosine | 0.3 mg | |||
Valine | 0.3 mg | |||
Arginine | 0.6 mg | |||
Histidine | 0.3 mg | |||
Alanine | 0.6 mg | |||
Aspartic Acid | 1 mg | |||
Glutamic Acid | 1.3 mg | |||
Glycine | 0.6 mg | |||
Proline | 0.3 mg | |||
Serine | 0.3 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 3 g | 4.6% | Bottom 30% | Low |
Saturated Fat | 0.48 g | 2.4% | Bottom 30% | Low |
Monounsaturated Fat | 1.6 g | |||
Polyunsaturated Fat | 0.6 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 268 Calories from Fat 83
% Daily Value *
Total Fat 9.2 g 14.2%
Saturated Fat 1.5 g 7.5%
Trans Fat
Cholesterol 349.5 mg 116.5%
Sodium 74.1 mg 3.1%
Total Carbohydrates 18.1 g 6%
Dietary Fiber 4.1 g16.4%
Sugars 6 g
Protein 27.4 g 54.8%
Vitamin A 0% Vitamin C 73.3%
Calcium 7.8% Iron 11.1%
*Based on a 2000 Calorie diet
Per Serving | Calories 229
Protein 14.4 g | Carbs 23 g | Fat 9.1 g
Per Serving | Calories 420
Protein 29 g | Carbs 11 g | Fat 29 g
Per Serving | Calories 93
Protein 8.5 g | Carbs 4.6 g | Fat 4.4 g