African Spinach and Peanut Butter Stew Recipe

African Spinach and Peanut Butter Stew has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C and Folate.

The food contains 20g of carbs. The carbohydrate profile of the the food reveals it is low 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 11.9 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. 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 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. 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. It is also very high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

It belongs to African cuisine.

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 African Spinach and Peanut Butter Stew, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein23%
 Calories from Fat39%
 Calories from Carbs38%

Why this is good for you

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

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietLOW

Vitamin Analysis

Vitamin A8.5 IU0.2%Mid 40%Average
Retinol0 mcg
Vitamin C30.9 mg51.5%Top 10%Very High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin1.5 mg7.7%Mid 40%Average
Vitamin B60.39 mg19.3%Top 10%Very High
Folate184.2 mcg46%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

Calcium98.1 mg9.8%Top 30%High
Iron2.7 mg15%Top 10%Very High
Magnesium84.9 mg21.2%Top 10%Very High
Phosphorus79.5 mg8%Mid 40%Average
Potassium0.39 mg0.01%Bottom 30%Low
Sodium100.2 mg4.2%Mid 40%Average
Zinc0.77 mg5.1%Mid 40%Average
Copper0 mg
Manganese0.77 mg38.6%Top 10%Very High
Selenium1.2 mcg1.7%Bottom 30%Low

Carbohydrate Analysis

Total Carbohydrate7.7 g2.6%Mid 40%Average
Dietary Fiber3.1 g12.2%Top 10%Very High
Sugars2.7 g
Glucose1.2 mg
Fructose0.8 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein4.6 g9.2%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0.4 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0 mg
Valine0.4 mg
Arginine0.4 mg
Histidine0 mg
Alanine0.4 mg
Aspartic Acid0.4 mg
Glutamic Acid0.8 mg
Glycine0.4 mg
Proline0 mg
Serine0.4 mg

Fat Analysis

Total Fat3.5 g5.4%Mid 40%Average
Saturated Fat0.69 g3.5%Bottom 30%Low
Monounsaturated Fat1.5 g
Polyunsaturated Fat1.2 g

Other Nutrients Analysis

Alcohol0 g
Ash1.9 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 185 Calories from Fat 82

% Daily Value *

Total Fat 9.1 g 14%

Saturated Fat 1.8 g 9%

Trans Fat

Cholesterol 0 mg

Sodium 259.6 mg 10.8%

Total Carbohydrates 20 g 6.7%

Dietary Fiber 7.9 g31.6%

Sugars 7.1 g

Protein 11.9 g 23.8%

Vitamin A 0.4% Vitamin C 133.3%

Calcium 25.4% Iron 38.9%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/african-spinach-and-peanut-butter-stew-348276 Embed Table:

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