Fish, omelette, yam & salsa
Nutritional Overview
This meal includes boiled yam, fried fish, a vegetable omelette, tomato salsa with onions and peppers, fried plantain, and green bell pepper. Some values are estimated and missing values are set to 0 as per instructions. The meal is balanced with moderate protein, carbs, and fats, and a healthScore of 7.
Health Score
7/10
Based on nutritional content and ingredient quality
Health Insights & Benefits
• With 640 calories, Fish, omelette, yam & salsa is a high-energy food that's best enjoyed in moderation as part of a balanced diet.
• Excellent protein source! Fish, omelette, yam & salsa provides 35g of protein, supporting muscle growth, repair, and satiety.
• Rich in carbohydrates (97g), Fish, omelette, yam & salsa is an excellent energy source for active individuals and athletes.
• High in fats (21g), Fish, omelette, yam & salsa provides essential fatty acids but should be consumed mindfully for calorie control.
• Good health score of 7/10. Fish, omelette, yam & salsa provides solid nutritional value with room for complementary healthy choices.
Dietary Recommendations
• Best consumed: Pre or post-workout for optimal energy and recovery benefits.
• Diet compatibility: High-protein - fits well into these dietary approaches.
Ingredient Analysis
• Ingredient spotlight: This meal contains 7 key ingredients, each contributing unique nutritional benefits.
• Primary ingredient: kenkey contributes 220 calories (34% of total calories).
• Protein sources: Fried fish, Vegetable omelette, kenkey provide essential amino acids for muscle health.
• Energy sources: Tomato salsa (tomato, onion, pepper), Fried plantain, kenkey supply carbohydrates for quick energy.
Detailed Ingredient Breakdown
Fried fish
80gr
Protein: 18g
| Carbs: 0g
| Fat: 10g
Vegetable omelette
60gr
Protein: 8g
| Carbs: 2g
| Fat: 8g
Tomato salsa (tomato, onion, pepper)
50gr
Protein: 1g
| Carbs: 8g
| Fat: 0g
Fried plantain
30gr
Protein: 1g
| Carbs: 10g
| Fat: 2g
Green bell pepper
20gr
Protein: 0g
| Carbs: 2g
| Fat: 0g
Onion
10gr
Protein: 0g
| Carbs: 2g
| Fat: 0g
kenkey
150gr
Protein: 5g
| Carbs: 45g
| Fat: 1g
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