Side dish

Side Dish

Item Rating: 70/100

1 serving (150 grams) contains 200 calories, 5.0 grams of protein, 8.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		315.5
% Daily Value*
Total Fat		12.6 g	16%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		15.8 mg	5%
Sodium		630.9 mg	27%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	6.3 g	22%
	Sugars	4.7 g
protein		7.9 g	15%
Vitamin D		0 mcg	0%
Calcium		78.9 mg	6%
Iron		2.4 mg	13%
Potassium		473.2 mg	10%

* 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

Fat: 113 cal (33.9%)

Protein: 31 cal (9.5%)

Carbs: 189 cal (56.6%)

About Side dish

A side dish is a complementary food item served alongside a main course to enhance a meal's flavor, texture, and nutritional profile. Side dishes vary widely across cuisines, from roasted vegetables in Western cooking to rice or dal in Indian cuisine. They are typically prepared using whole foods like grains, legumes, or vegetables, making them rich in essential nutrients. Nutritional profiles differ depending on the ingredients, but many side dishes offer a good source of dietary fiber, vitamins like A and C, and minerals such as potassium and magnesium. They can range from light salads to hearty casseroles, catering to various dietary needs and preferences.

Health Benefits

• High-fiber vegetable side dishes promote digestive health and lower cholesterol (source: USDA Dietary Guidelines).
• Legume-based side dishes are rich in plant-based proteins and provide essential amino acids (source: USDA National Nutrient Database).
• Many vegetable side dishes are high in vitamin C, supporting immune function and collagen production.

Dietary Considerations

Allergens: Contains nuts (if included), dairy (in creamy sides), gluten (in bread-based sides)

Suitable for: Vegetarian, vegan (if plant-based), gluten-free (if prepared without gluten)

Not suitable for: Keto (if high in carbs), low-fodmap (if including onions, garlic, or legumes)

Selection and Storage

Store side dishes in airtight containers in the refrigerator for up to 3 days. Reheat thoroughly before serving. For freshness, vegetable sides are best consumed within a day.

Common Questions About Side dish Nutrition

What is the nutritional content of a typical side dish?

The nutritional content of side dishes varies greatly depending on the dish. For example, a steamed vegetable side may contain around 50-100 calories per cup and offer vitamins such as A and C. Cream-based sides like mashed potatoes with butter can contain 200-300 calories per serving with higher fat content.

Can side dishes be compatible with a keto diet?

Yes, many side dishes can fit into a keto diet if they are low in carbohydrates. Examples include buttered zucchini noodles, cauliflower rice, and roasted asparagus. Starchy sides like mashed potatoes or pasta, however, are not ideal for keto due to their high carb content.

Are side dishes healthy and what are potential concerns?

Side dishes can be healthy if they focus on whole foods like fresh vegetables or grains. However, processed sides or those rich in cream, butter, or fried ingredients may contribute to higher cholesterol and caloric intake. Moderation and ingredient choice are key for ensuring health benefits.

What is a recommended portion size for side dishes?

A typical portion size for a vegetable-based side dish is about 1 cup, while heavier options like mashed potatoes or casseroles should be limited to half a cup to avoid excessive calorie intake. Adjust portion sizes based on dietary needs and overall meal composition.

How do side dishes compare to main dishes in terms of nutrition?

Side dishes often have fewer calories and protein compared to main dishes, depending on their composition. For example, a grilled chicken breast may provide around 25-30 grams of protein, while a serving of roasted vegetables may only supply 2-4 grams. Side dishes are typically designed to complement the main course rather than serve as a standalone nutrient source.

Data Sources & Scientific References