Grain and Legume Salad Recipe

Grain and Legume Salad has a low-calorie, low-carb, low-fat and low-protein content.

The food contains 1.8g 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. With 0.2 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items. It is also ranked in the top 10 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

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 Grain and Legume Salad, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein10%
 Calories from Fat0%
 Calories from Carbs90%

Why this is good for you

  • No Cholesterol
  • No Saturated Fat
  • Very low in Sodium

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

Vitamin A4.2 IU0.1%Mid 40%Average
Retinol0 mcg
Vitamin C8.3 mg13.9%Top 30%High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin4.2 mg20.8%Top 30%High
Vitamin B60 mg
Folate50 mcg12.5%Top 30%High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

Calcium70.8 mg7.1%Top 30%High
Iron4.2 mg23.1%Top 10%Very High
Magnesium170.8 mg42.7%Top 10%Very High
Phosphorus333.3 mg33.3%Top 10%Very High
Potassium545.8 mg15.6%Top 10%Very High
Sodium3.3 mg0.1%Bottom 10%Very Low
Zinc4.2 mg27.8%Top 10%Very High
Copper0 mg
Manganese0 mg
Selenium4.2 mcg6%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate7.5 g2.5%Mid 40%Average
Dietary Fiber1.3 g5%Mid 40%Average
Sugars3.3 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein0.83 g1.7%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 mg
Glutamic Acid4.2 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

Total Fat0 g
Saturated Fat0 g
Monounsaturated Fat20.8 g
Polyunsaturated Fat8.3 g

Other Nutrients Analysis

Alcohol0 g
Ash4.2 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 8 Calories from Fat 0

% Daily Value *

Total Fat 0 g

Saturated Fat 0 g

Trans Fat

Cholesterol 0 mg

Sodium 0.8 mg 0.03%

Total Carbohydrates 1.8 g 0.6%

Dietary Fiber 0.3 g1.2%

Sugars 0.8 g

Protein 0.2 g 0.4%

Vitamin A 0% Vitamin C 3.3%

Calcium 1.7% Iron 5.6%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/grain-and-legume-salad-478956 Embed Table:

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