Stuffed Sole Recipe
Stuffed Sole has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Thiamin.
The food contains 21.2g 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 23.2 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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".
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, 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 high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 54, for Stuffed Sole, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 35% | |
| Calories from Fat | 32% | |
| Calories from Carbs | 32% |
Why this is good for you
- Very high in Protein
- High in Thiamin
Why this is bad for you
- High in Cholesterol
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 35 IU | 0.7% | ||
| Vitamin C | 1.7 mg | 2.9% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 1.8 mg | 6.1% | ||
| Thiamin | 0.31 mg | 20.5% | ||
| Riboflavin | 0.17 mg | 9.8% | ||
| Niacin | 2.8 mg | 13.9% | ||
| Vitamin B6 | 0.16 mg | 8.2% | ||
| Folate | 38.8 mcg | 9.7% | ||
| Vitamin B12 | 1.2 mcg | 19.4% | ||
| Pantothenic Acid | 0.43 mg | 4.3% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 85 mg | 8.5% | ||
| Iron | 1.9 mg | 10.8% | ||
| Magnesium | 39.6 mg | 9.9% | ||
| Phosphorus | 176 mg | 17.6% | ||
| Potassium | 261 mg | 7.5% | ||
| Sodium | 580.8 mg | 24.2% | ||
| Zinc | 0.71 mg | 4.7% | ||
| Copper | 0.09 mg | 4.7% | ||
| Manganese | 0.32 mg | 16.1% | ||
| Selenium | 31.8 mcg | 45.4% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 21.2 g | 7.1% | ||
| Dietary Fiber | 1.7 g | 6.8% | ||
| Sugars | 1.7 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 23.2 g | 46.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 9.4 g | 14.5% | ||
| Saturated Fat | 1.4 g | 7% | ||
| Monounsaturated Fat | 5.4 g | |||
| Polyunsaturated Fat | 1.4 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 272 Calories from Fat 0
% Daily Value *
Total Fat 9.4 g 14.5%
Saturated Fat 1.4 g 7%
Trans Fat
Cholesterol 79 mg 26.3%
Sodium 580.8 mg 24.2%
Total Carbohydrates 21.2 g 7.1%
Dietary Fiber 1.7 g6.8%
Sugars 1.7 g
Protein 23.2 g 46.4%
Vitamin A 0.7% Vitamin C 2.9%
Calcium 8.5% Iron 10.8%
*Based on a 2000 Calorie diet
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