Toasted Orzo with Peas and Parmesan has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium, Vitamin A, Thiamin, Riboflavin, Niacin and Folate.
The food contains 38g 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 15.9 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. 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 has a high density of Sodium, thus making it unsuitable 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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 52, for Toasted Orzo with Peas and Parmesan, and we advise that this food in moderation.
Calories from Protein | 20% | |
Calories from Fat | 33% | |
Calories from Carbs | 47% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1035 IU | 20.7% | ||
Vitamin C | 8.5 mg | 14.1% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.38 mg | 1.3% | ||
Thiamin | 0.5 mg | 33.2% | ||
Riboflavin | 0.36 mg | 21.4% | ||
Niacin | 5.7 mg | 28.4% | ||
Vitamin B6 | 0.11 mg | 5.7% | ||
Folate | 118 mcg | 29.5% | ||
Vitamin B12 | 0.54 mcg | 9% | ||
Pantothenic Acid | 0.23 mg | 2.3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 298 mg | 29.8% | ||
Iron | 2.7 mg | 14.8% | ||
Magnesium | 22.8 mg | 5.7% | ||
Phosphorus | 269 mg | 26.9% | ||
Potassium | 314.6 mg | 9% | ||
Sodium | 886.8 mg | 37% | ||
Zinc | 1.2 mg | 7.9% | ||
Copper | 0.18 mg | 9.2% | ||
Manganese | 0.4 mg | 19.8% | ||
Selenium | 8.9 mcg | 12.7% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 38 g | 12.7% | ||
Dietary Fiber | 3.1 g | 12.4% | ||
Sugars | 3.6 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 15.9 g | 31.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 11.8 g | 18.2% | ||
Saturated Fat | 7.1 g | 35.5% | ||
Monounsaturated Fat | 3.7 g | |||
Polyunsaturated Fat | 0.7 g |
Serving size
Amount Per Serving
Calories 326 Calories from Fat 0
% Daily Value *
Total Fat 11.8 g 18.2%
Saturated Fat 7.1 g 35.5%
Trans Fat
Cholesterol 30.7 mg 10.2%
Sodium 886.8 mg 37%
Total Carbohydrates 38 g 12.7%
Dietary Fiber 3.1 g12.4%
Sugars 3.6 g
Protein 15.9 g 31.8%
Vitamin A 20.7% Vitamin C 14.1%
Calcium 29.8% Iron 14.8%
*Based on a 2000 Calorie diet
Per Serving | Calories 241
Protein 12.8 g | Carbs 32.2 g | Fat 6.5 g
Per Serving | Calories 113
Protein 4.8 g | Carbs 16.6 g | Fat 3.6 g
Per Serving | Calories 128
Protein 7 g | Carbs 5.5 g | Fat 8.8 g
Per Serving | Calories 88
Protein 4.5 g | Carbs 10.2 g | Fat 3.6 g
Per Serving | Calories 77
Protein 3.9 g | Carbs 4.8 g | Fat 5.7 g
Per Serving | Calories 353
Protein 11.7 g | Carbs 65.7 g | Fat 8.6 g
Per Serving | Calories 136
Protein 4 g | Carbs 25.4 g | Fat 3.5 g
Per Serving | Calories 63
Protein 3.2 g | Carbs 6.8 g | Fat 3.6 g