Vegetarian Sheppard's Pie - Crustless Recipe
Vegetarian Sheppard's Pie - Crustless has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin B6, Vitamin B12 and Niacin.
The food contains 29.4g 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 11.6 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 low 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 a good source of Vitamin B6 and Vitamin B12.
It gives a good yield of Iron at 3.62 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
Based on the composite nutritive standing Vegetarian Sheppard's Pie - Crustless has been given a composite ranking of 81, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 22% | |
| Calories from Fat | 23% | |
| Calories from Carbs | 56% |
Why this is good for you
- High in Protein
- High in Vitamin B6
- High in Niacin
- Low in Cholesterol
- High in Dietary Fiber
- High in Iron
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 825 IU | 16.5% | ||
| Vitamin C | 11.9 mg | 19.9% | ||
| Vitamin D | 3.2 IU | 0.8% | ||
| Vitamin E | 0.18 mg | 0.6% | ||
| Thiamin | 0.29 mg | 19.6% | ||
| Riboflavin | 0.22 mg | 12.8% | ||
| Niacin | 4.4 mg | 21.9% | ||
| Vitamin B6 | 0.5 mg | 24.9% | ||
| Folate | 73.2 mcg | 18.3% | ||
| Vitamin B12 | 2.2 mcg | 36.5% | ||
| Pantothenic Acid | 1.4 mg | 14.4% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 93 mg | 9.3% | ||
| Iron | 3.6 mg | 20.1% | ||
| Magnesium | 34.8 mg | 8.7% | ||
| Phosphorus | 139 mg | 13.9% | ||
| Potassium | 584.8 mg | 16.7% | ||
| Sodium | 199.9 mg | 8.3% | ||
| Zinc | 3.9 mg | 25.9% | ||
| Copper | 0.24 mg | 12.1% | ||
| Manganese | 0.33 mg | 16.7% | ||
| Selenium | 2.4 mcg | 3.4% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 29.4 g | 9.8% | ||
| Dietary Fiber | 5.6 g | 22.4% | ||
| Sugars | 1.7 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 11.6 g | 23.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 5.3 g | 8.2% | ||
| Saturated Fat | 2.7 g | 13.5% | ||
| Monounsaturated Fat | 0.8 g | |||
| Polyunsaturated Fat | 0.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 199 Calories from Fat 0
% Daily Value *
Total Fat 5.3 g 8.2%
Saturated Fat 2.7 g 13.5%
Trans Fat
Cholesterol 12.5 mg 4.2%
Sodium 199.9 mg 8.3%
Total Carbohydrates 29.4 g 9.8%
Dietary Fiber 5.6 g22.4%
Sugars 1.7 g
Protein 11.6 g 23.2%
Vitamin A 16.5% Vitamin C 19.9%
Calcium 9.3% Iron 20.1%
*Based on a 2000 Calorie diet
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