Spinach in Black Bean Garlic Sauce Recipe

Spinach in Black Bean Garlic Sauce has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Calcium, Iron, Vitamin C and Folate.

The food contains 8.8g of carbs. The carbohydrate profile of the the food reveals it is low 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 8.5 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the low fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low 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 5 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.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 100, for Spinach in Black Bean Garlic Sauce, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein37%
 Calories from Fat25%
 Calories from Carbs38%

Why this is good for you

  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • High in Calcium
  • High in Iron
  • Very high in Folate

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietLOW

Vitamin Analysis

Vitamin A6.8 IU0.1%Mid 40%Average
Retinol0 mcg
Vitamin C21.6 mg36%Top 10%Very High
Vitamin D4.3 IU1.1%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin1.2 mg6.2%Mid 40%Average
Vitamin B60 mg
Folate161.7 mcg40.4%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

Calcium137 mg13.7%Top 10%Very High
Iron3.1 mg17.1%Top 10%Very High
Magnesium75.3 mg18.8%Top 10%Very High
Phosphorus93.2 mg9.3%Mid 40%Average
Potassium543.8 mg15.5%Top 10%Very High
Sodium79.8 mg3.3%Bottom 30%Low
Zinc0.62 mg4.1%Mid 40%Average
Copper0 mg
Manganese0.62 mg30.9%Top 10%Very High
Selenium4.3 mcg6.2%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate5.4 g1.8%Bottom 30%Low
Dietary Fiber2.4 g9.6%Top 30%High
Sugars0.7 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein5.2 g10.5%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0.6 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.6 mg
Glutamic Acid0.6 mg
Glycine0 mg
Proline0 mg
Serine0 mg
Hydroxyproline0 mg

Fat Analysis

Total Fat1.6 g2.5%Bottom 30%Low
Saturated Fat0.31 g1.5%Bottom 30%Low
Monounsaturated Fat0.6 g
Polyunsaturated Fat0.6 g

Other Nutrients Analysis

Alcohol0 g
Ash1.9 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 80 Calories from Fat 23

% Daily Value *

Total Fat 2.6 g 4%

Saturated Fat 0.5 g 2.5%

Trans Fat

Cholesterol 0 mg

Sodium 129.3 mg 5.4%

Total Carbohydrates 8.8 g 2.9%

Dietary Fiber 3.9 g15.6%

Sugars 1.1 g

Protein 8.5 g 17%

Vitamin A 0.2% Vitamin C 58.3%

Calcium 22.2% Iron 27.8%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/spinach-in-black-bean-garlic-sauce-299904 Embed Table:

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