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Toasted Orzo with Peas and Parmesan - Recipe and Nutrition Facts
52

Toasted Orzo with Peas and Parmesan Recipe

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.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat33%
 Calories from Carbs47%

Why this is good for you

  • Very high in Protein
  • High in Niacin
  • High in Vitamin A
  • High in Riboflavin
  • Very high in Thiamin
  • High in Calcium

Why this is bad for you

  • Very high in Saturated Fat
  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1035 IU20.7%
Vitamin C8.5 mg14.1%
Vitamin D0 IU
Vitamin E0.38 mg1.3%
Thiamin0.5 mg33.2%
Riboflavin0.36 mg21.4%
Niacin5.7 mg28.4%
Vitamin B60.11 mg5.7%
Folate118 mcg29.5%
Vitamin B120.54 mcg9%
Pantothenic Acid0.23 mg2.3%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium298 mg29.8%
Iron2.7 mg14.8%
Magnesium22.8 mg5.7%
Phosphorus269 mg26.9%
Potassium314.6 mg9%
Sodium886.8 mg37%
Zinc1.2 mg7.9%
Copper0.18 mg9.2%
Manganese0.4 mg19.8%
Selenium8.9 mcg12.7%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate38 g12.7%
Dietary Fiber3.1 g12.4%
Sugars3.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein15.9 g31.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat11.8 g18.2%
Saturated Fat7.1 g35.5%
Monounsaturated Fat3.7 g
Polyunsaturated Fat0.7 g

Popular Questions Asked

Nutrition Facts

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

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=937078 Embed Table:

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