Side dishes

Side Dish

Item Rating: 72/100

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

🍯 Low sugar

Source of Calories

Fat: 113 cal (33.9%)

Protein: 31 cal (9.5%)

Carbs: 189 cal (56.6%)

About Side dishes

Side dishes are complementary food items served alongside a main course to enhance the overall meal's flavor, texture, and nutritional profile. Originating across various cuisines worldwide, side dishes vary widely, including salads, roasted vegetables, grains, or legumes. Their nutritional content depends on the ingredients but often provides key vitamins, minerals, and dietary fiber. For example, roasted vegetables are rich in antioxidants like Vitamin C and beta carotene, while grain-based sides such as quinoa or brown rice offer complex carbohydrates and essential amino acids. Pairing side dishes with mains allows for a more balanced nutrient intake, contributing to dietary diversity.

Health Benefits

• Rich source of dietary fiber, promoting healthy digestion and reducing the risk of heart disease.
• High in vitamins and antioxidants, like Vitamin C from vegetables, which supports immune health.
• Provides essential minerals like magnesium and potassium from ingredients like legumes and whole grains, aiding muscle and nerve function.

Dietary Considerations

Allergens: Contains wheat (if containing grains like couscous), nuts (if included as garnishes), dairy (if containing butter or cheese)

Suitable for: Vegetarian, vegan (if plant-based ingredients are used), gluten-free (when avoiding certain grains)

Not suitable for: Gluten-free (if made with wheat-based ingredients), nut-free (if nuts are included), dairy-free (if utilizing cheese, cream, or butter)

Selection and Storage

Store cooked side dishes in an airtight container in the refrigerator for up to 3-4 days. Reheat thoroughly before serving, or consume directly if chilled dishes like salads.

Common Questions About Side dishes Nutrition

Are side dishes high in calories?

The calorie content of side dishes varies greatly depending on the ingredients and preparation methods. For example, a serving of mashed potatoes with butter (1 cup) contains about 210 calories, while steamed broccoli (1 cup) has only around 55 calories. Paying attention to portion sizes and added fats can help manage calorie intake.

Can side dishes be keto-friendly?

Yes, many side dishes can be keto-friendly if they are low in carbohydrates and high in fats. For instance, cauliflower rice, sautéed spinach with olive oil, or roasted Brussels sprouts with bacon are great options. Avoid starchy sides like regular mashed potatoes or rice on a keto diet.

What are some health concerns with side dishes?

Side dishes can sometimes be high in sodium, saturated fats, or added sugars, particularly if they are processed or prepared with heavy sauces. For example, a serving of boxed mac and cheese may contain up to 700 mg of sodium. Opt for fresh, lightly seasoned, or homemade side dishes to minimize these concerns.

How much of a side dish should I serve per person?

A general recommendation is to serve 1/2 cup to 1 cup of a cooked side dish per person, depending on the dish and appetite level. For leafy salads, aim for about 1 to 2 cups per person. Adjust portions based on the main course and the overall meal composition.

How do side dishes like mashed potatoes compare to quinoa for nutrition?

Mashed potatoes are higher in carbohydrates (about 30g per cup) and lower in protein (about 2.5g per cup). Quinoa, on the other hand, has fewer carbs (around 21g per cup) and more protein (around 8g per cup). Additionally, quinoa is a good source of fiber and contains all nine essential amino acids, unlike potatoes.

Data Sources & Scientific References