1 serving (250 grams) contains 500 calories, 25.0 grams of protein, 20.0 grams of fat, and 60.0 grams of carbohydrates.
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Nutrition Information
Calories |
473.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 47.3 mg | 15% | |
| Sodium | 757.1 mg | 32% | |
| Total Carbohydrates | 56.8 g | 20% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 9.5 g | ||
| protein | 23.7 g | 47% | |
| Vitamin D | 94.6 mcg | 473% | |
| Calcium | 189.3 mg | 14% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 378.5 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Meal
A meal generally refers to a combination of foods consumed as breakfast, lunch, or dinner, often designed to provide a balance of macronutrients and micronutrients. Meals can vary widely in origin and composition, drawing from cuisines worldwide such as Mediterranean, Asian, or American. This specific meal contains 200 calories and is nutritionally balanced with 10 grams of protein, 24 grams of carbohydrates, 8 grams of fat, and 2 grams of fiber. Additionally, it provides vital micronutrients such as 80 mg of calcium, 1.2 mg of iron, 8 mg of vitamin C, and 40 IU of vitamin D. It is moderately low in calories, supports muscle protein synthesis, and contributes to bone health through its calcium and vitamin D content.
Health Benefits
- Supports bone health due to the 80 mg of calcium and 40 IU of vitamin D.
- Aids in muscle repair and growth with 10 grams of protein per serving.
- Promotes energy production and oxygen transport through its 1.2 mg of iron content.
- Enhances immune system functionality with 8 mg of vitamin C.
- Contributes to digestive health with 2 grams of dietary fiber.
Dietary Considerations
Selection and Storage
Store raw ingredients used in the meal at appropriate temperatures to maintain freshness. Cooked leftovers should be refrigerated within 2 hours and consumed within 3–4 days.
Common Questions About Meal Nutrition
How many calories and protein are in a meal?
A typical serving of this meal contains 200 calories and provides 10 grams of protein, making it a moderate protein source suitable for a balanced diet. It also includes 24 grams of carbohydrates and 8 grams of fat for an overall nutrient mix.
Is this meal compatible with a keto diet?
This meal is not ideal for a keto diet due to its 24 grams of carbohydrates. Ketogenic diets typically aim for less than 20-50 grams of carbs per day, so this meal would take up a significant portion or exceed that limit.
What are the health benefits or concerns of eating this meal?
This meal offers a balanced nutrition profile, providing protein for muscle repair and moderate carbohydrates for energy. However, its sodium content (320 mg per serving) may be a concern for those monitoring their sodium intake for blood pressure or heart health.
How much of this meal should I eat in one serving?
A single serving of this meal (200 calories) is adequate for a light lunch or snack. For a main meal, you may consider pairing it with additional protein or vegetables to create a more filling and nutritionally complete dish.
How does this meal compare to other similar foods?
This meal has a balanced nutrient profile compared to similar options, such as meals that might be higher in sugar or fat. It contains less sugar (4 grams) and moderate fiber (2 grams), which could make it a better choice for maintaining stable energy levels throughout the day.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Meal Components: Nutritional Composition and Health BenefitsUSDA FoodData CentralThis source provides comprehensive data on nutritional composition of various meal components.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health & Human ServicesThis document offers guidance on choosing balanced meals, meeting nutrient needs, and healthy eating patterns.
- Nutritional Science and the Role of Balanced MealsHarvard T.H. Chan School of Public HealthDiscusses the importance of balanced meals in overall health and chronic disease prevention.
- Eating Patterns and Nutrient Sources Across the LifespanNational Institutes of Health (NIH)Explores the role of meals as part of dietary patterns in supporting health across different life stages.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
