Smothered Okra Base for Okra Gumbo or a Simple Side Dish Recipe

Smothered Okra Base for Okra Gumbo or a Simple Side Dish has a high-calorie, high-carb, average-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Thiamin, Niacin and Folate.

The food contains 68.5g of carbs. The carbohydrate profile of the the food reveals it is high 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 11.8 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 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 27 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. Besides other nutrients, it is very high 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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Main Dish.

Based on the composite nutritive standing Smothered Okra Base for Okra Gumbo or a Simple Side Dish has been given a composite ranking of 100, and on a regular basis.

Calorie Breakdown

 Calories from Protein11%
 Calories from Fat25%
 Calories from Carbs64%

Why this is good for you

  • High in Protein
  • Very high in Vitamin B6
  • High in Niacin
  • Very high in Vitamin C
  • Very high in Thiamin
  • No Cholesterol

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A0.36 IU0.01%Bottom 30%Low
Retinol0 mcg
Vitamin C19.1 mg31.9%Top 10%Very High
Vitamin D0 IU
Thiamin0.18 mg12.1%Top 10%Very High
Riboflavin0 mg
Niacin0.91 mg4.6%Mid 40%Average
Vitamin B60.36 mg18.2%Top 10%Very High
Folate58.7 mcg14.7%Top 30%High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.18 mg1.8%Mid 40%Average

Mineral Analysis

Calcium167.2 mg16.7%Top 10%Very High
Iron4.9 mg27.3%Top 10%Very High
Magnesium55.6 mg13.9%Top 10%Very High
Phosphorus56.6 mg5.7%Mid 40%Average
Potassium0.18 mg0.01%Bottom 30%Low
Sodium51.6 mg2.2%Bottom 30%Low
Zinc0.73 mg4.9%Mid 40%Average
Copper0.18 mg9.1%Top 10%Very High
Manganese1.3 mg63.8%Top 10%Very High
Selenium1.3 mcg1.8%Bottom 30%Low

Carbohydrate Analysis

Total Carbohydrate12.5 g4.2%Mid 40%Average
Dietary Fiber3.1 g12.2%Top 10%Very High
Sugars2.2 g
Glucose0.5 mg
Fructose0.5 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein2.1 g4.3%Bottom 30%Low
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.2 mg
Glutamic Acid0.2 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

Total Fat2.1 g3.3%Bottom 30%Low
Saturated Fat0.51 g2.6%Bottom 30%Low
Monounsaturated Fat0.5 g
Polyunsaturated Fat0.9 g

Other Nutrients Analysis

Alcohol0 g
Ash1.3 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 369 Calories from Fat 104

% Daily Value *

Total Fat 11.6 g 17.8%

Saturated Fat 2.8 g 14%

Trans Fat

Cholesterol 0 mg

Sodium 283.3 mg 11.8%

Total Carbohydrates 68.5 g 22.8%

Dietary Fiber 16.8 g67.2%

Sugars 12.1 g

Protein 11.8 g 23.6%

Vitamin A 0% Vitamin C 175%

Calcium 91.8% Iron 150%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/smothered-okra-base-for-okra-gumbo-or-a-simple-side-dish-344135 Embed Table:

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