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Spinach Stew with Bulgur
Rich in iron and fiber, low calorie, contains plant protein
CALORIES
GI
POTASSIUM
FIBER
Nutrition Facts
100g
65
KCAL / 100G
Carbs
10.7g
· 67%
Protein
2.7g
· 17%
Fat
1.1g
· 16%
Fiber
2.5g
Glycemic Analysis
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Processing Level
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Allergen Profile
No known major allergens
Diet Compatibility
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
Vitamin & Mineral Analysis
Vitamins
Vitamin K
180µg · 150% DV
Vitamin A
350µg · 39% DV
Folate
65µg · 16% DV
Vitamin C
14mg · 16% DV
Minerals
Manganese
1mg · 43% DV
Iron
2mg · 11% DV
Potassium ⭐
340mg · 10% DV
Magnesium
38mg · 9% DV
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Nutrition data compiled from USDA FoodData Central and scientific sources.