Zucchini Pasta Rutabaga Stir-Fry Recipe

Zucchini Pasta Rutabaga Stir-Fry has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin B6, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.

The food contains 42.9g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and high 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 high sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 11.7 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 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 5.06 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 high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. 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 Italian cuisine. Ideally consumed as a Main Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 94, for Zucchini Pasta Rutabaga Stir-Fry, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat27%
 Calories from Carbs57%

Why this is good for you

  • High in Protein
  • Very high in Vitamin B6
  • High in Niacin
  • Very high in Vitamin A
  • Very high in Vitamin C
  • High in Riboflavin

Why this is bad for you

  • High in Sodium

Vitamin Analysis

Vitamin A7915 IU158.3%
Vitamin C113.6 mg189.3%
Vitamin D0 IU
Vitamin E3.3 mg11.1%
Thiamin0.41 mg27.1%
Riboflavin0.44 mg25.8%
Niacin5 mg24.8%
Vitamin B60.83 mg41.6%
Folate142 mcg35.5%
Vitamin B120.11 mcg1.9%
Pantothenic Acid1.2 mg11.9%

Mineral Analysis

Calcium272 mg27.2%
Iron5.1 mg28.1%
Magnesium195.6 mg48.9%
Phosphorus441 mg44.1%
Potassium2 mg0.1%
Sodium495.8 mg20.7%
Zinc2.5 mg16.7%
Copper0.79 mg39.5%
Manganese2.1 mg104.6%
Selenium5.9 mcg8.4%

Carbohydrate Analysis

Total Carbohydrate42.9 g14.3%
Dietary Fiber14.4 g57.6%
Sugars20.3 g

Protein Analysis

Protein11.7 g23.4%

Fat Analysis

Total Fat8.9 g13.7%
Saturated Fat2.5 g12.5%
Monounsaturated Fat2.1 g
Polyunsaturated Fat2.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 268 Calories from Fat 0

% Daily Value *

Total Fat 8.9 g 13.7%

Saturated Fat 2.5 g 12.5%

Trans Fat

Cholesterol 6.6 mg 2.2%

Sodium 495.8 mg 20.7%

Total Carbohydrates 42.9 g 14.3%

Dietary Fiber 14.4 g57.6%

Sugars 20.3 g

Protein 11.7 g 23.4%

Vitamin A 158.3% Vitamin C 189.3%

Calcium 27.2% Iron 28.1%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1127584 Embed Table:

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