Indian Spinach/Paalak Fry Recipe

Indian Spinach/Paalak Fry has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C and Folate.

The food contains 25.6g 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. With 9.9 gms of protein, it is average 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 low MUFA and average PUFA.

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 7 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 an average density of Sodium, thus making it suitable 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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Indian cuisine.

Based on the composite nutritive standing Indian Spinach/Paalak Fry has been given a composite ranking of 100, and on a regular basis.

Calorie Breakdown

 Calories from Protein18%
 Calories from Fat35%
 Calories from Carbs47%

Why this is good for you

  • Very high in Vitamin B6
  • Very high in Vitamin C
  • No Cholesterol
  • Very high in Dietary Fiber
  • High in Calcium
  • Very high in Iron

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A5.2 IU0.1%Mid 40%Average
Retinol0 mcg
Vitamin C48.8 mg81.3%Top 10%Very High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin0.93 mg4.6%Mid 40%Average
Vitamin B60.31 mg15.4%Top 30%High
Folate124.7 mcg31.2%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

Calcium66 mg6.6%Top 30%High
Iron2.2 mg12%Top 30%High
Magnesium55.6 mg13.9%Top 10%Very High
Phosphorus60.2 mg6%Mid 40%Average
Potassium0.31 mg0.01%Bottom 30%Low
Sodium44.5 mg1.9%Bottom 30%Low
Zinc0.62 mg4.1%Mid 40%Average
Copper0 mg
Manganese0.93 mg46.3%Top 10%Very High
Selenium1.5 mcg2.2%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate7.9 g2.6%Mid 40%Average
Dietary Fiber2.7 g10.7%Top 30%High
Sugars2.5 g
Glucose0.3 mg
Fructose0.3 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein3.1 g6.1%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0.3 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0.3 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.3 mg
Glutamic Acid0.3 mg
Glycine0 mg
Proline0 mg
Serine0 mg
Hydroxyproline0 mg

Fat Analysis

Total Fat2.6 g4%Bottom 30%Low
Saturated Fat0.34 g1.7%Bottom 30%Low
Monounsaturated Fat0.6 g
Polyunsaturated Fat1.2 g

Other Nutrients Analysis

Alcohol0 g
Ash1.2 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 199 Calories from Fat 76

% Daily Value *

Total Fat 8.5 g 13.1%

Saturated Fat 1.1 g 5.5%

Trans Fat

Cholesterol 0 mg

Sodium 144.2 mg 6%

Total Carbohydrates 25.6 g 8.5%

Dietary Fiber 8.7 g34.8%

Sugars 8 g

Protein 9.9 g 19.8%

Vitamin A 0.3% Vitamin C 263.3%

Calcium 21.4% Iron 38.9%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/indian-spinach-paalak-fry-55870 Embed Table:

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