Vegetarian Taco Soup! has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin A and Vitamin C.
The food contains 49g of carbs. The carbohydrate profile of the the food reveals it is average 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. Its average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 17 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 high fat content of this product makes it unsuitable 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 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 gives a good yield of Iron at 6.82 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. 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 average 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.
It belongs to Mexican cuisine. Ideally consumed as a Soup.
Based on the composite nutritive standing Vegetarian Taco Soup! has been given a composite ranking of 76, and in moderation.
Calories from Protein | 16% | |
Calories from Fat | 37% | |
Calories from Carbs | 47% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1395 IU | 27.9% | ||
Vitamin C | 25.9 mg | 43.1% | ||
Vitamin D | 0 IU | |||
Vitamin E | 2.6 mg | 8.7% | ||
Thiamin | 0.15 mg | 10.2% | ||
Riboflavin | 0.26 mg | 15.3% | ||
Niacin | 2.3 mg | 11.7% | ||
Vitamin B6 | 0.23 mg | 11.7% | ||
Folate | 54.4 mcg | 13.6% | ||
Vitamin B12 | 0.32 mcg | 5.3% | ||
Pantothenic Acid | 0.82 mg | 8.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 391 mg | 39.1% | ||
Iron | 6.8 mg | 37.9% | ||
Magnesium | 54.4 mg | 13.6% | ||
Phosphorus | 242 mg | 24.2% | ||
Potassium | 655.9 mg | 18.7% | ||
Sodium | 2 mg | 0.1% | ||
Zinc | 1.8 mg | 11.7% | ||
Copper | 0.46 mg | 22.9% | ||
Manganese | 0.37 mg | 18.6% | ||
Selenium | 7 mcg | 10% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 49 g | 16.3% | ||
Dietary Fiber | 10.1 g | 40.4% | ||
Sugars | 9.9 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 17 g | 34% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 17.2 g | 26.5% | ||
Saturated Fat | 8.4 g | 42% | ||
Monounsaturated Fat | 6.7 g | |||
Polyunsaturated Fat | 1.1 g |
Serving size
Amount Per Serving
Calories 397 Calories from Fat 0
% Daily Value *
Total Fat 17.2 g 26.5%
Saturated Fat 8.4 g 42%
Trans Fat
Cholesterol 37.5 mg 12.5%
Sodium 2 mg 0.1%
Total Carbohydrates 49 g 16.3%
Dietary Fiber 10.1 g40.4%
Sugars 9.9 g
Protein 17 g 34%
Vitamin A 27.9% Vitamin C 43.1%
Calcium 39.1% Iron 37.9%
*Based on a 2000 Calorie diet
Per Serving | Calories 127
Protein 4.1 g | Carbs 18.7 g | Fat 5.1 g
Per Serving | Calories 535
Protein 26.5 g | Carbs 66.6 g | Fat 21.1 g
Per Serving | Calories 111
Protein 10.1 g | Carbs 10.1 g | Fat 3.5 g
Per Serving | Calories 75
Protein 3.7 g | Carbs 11.5 g | Fat 2 g
Per Serving | Calories 161
Protein 7.4 g | Carbs 26.4 g | Fat 3.2 g
Per Serving | Calories 148
Protein 12.4 g | Carbs 12.8 g | Fat 4.7 g
Per Serving | Calories 238
Protein 9.2 g | Carbs 34.8 g | Fat 7.8 g
Per Serving | Calories 183
Protein 8.7 g | Carbs 35.9 g | Fat 1.1 g