Mixed Seafood Rice
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 89.71 g | 33% |
| Net Carbohydrates | 83.13 g | 34% |
| Sugars | 13.77 g | 39% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 6.58 g | 23% |
| Protein | 76.05 g | 152% |
| Total Fat | 33.18 g | 43% |
| Saturated Fat | 8.12 g | 41% |
| Monounsaturated Fat | 19.98 g | - |
| Polyunsaturated Fat | 3.3 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 475.34 mg | 158% |
| Vitamins | ||
| Vitamin A | 289.62 mcg | 32% |
| Vitamin C | 240.2 mg | 267% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 5549.35 mg | 241% |
| Potassium | 739.88 mg | 16% |
| Calcium | 337.7 mg | 26% |
| Magnesium | 67.57 mg | 16% |
| Iron | 23.17 mg | 129% |
| Zinc | 1.92 mg | 17% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
32%
Vitamin C
267%
Vitamin D
0%
Vitamin E
45%
Vitamin K
126%
Vitamin B1
48%
Vitamin B2
38%
Vitamin B3
40%
Vitamin B5
30%
Vitamin B6
48%
Vitamin B7
-
Vitamin B9
45%
Vitamin B12
4%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
26%
Iron
129%
Magnesium
16%
Phosphorus
15%
Potassium
16%
Sodium
241%
Zinc
17%
Copper
31%
Manganese
62%
Selenium
33%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
13%
Isoleucine
15%
Valine
16%
Lysine
6%
Tryptophan
15%
Threonine
11%
Phenylalanine
21%
Methionine
16%
Histidine
11%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 1020 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
2 h 30 min
Jogging
2 h 9 min
Cycling
2 h 12 min
Walking
3 h 60 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Mixed seafood rice provides essential omega-3 fatty acids like EPA and DHA from its fish components, which are crucial for human health due to their roles in modulating lipid profiles and reducing inflammation, as indicated by NCBI. When prepared with lean protein, whole grains, and vegetables, it can support heart health and contribute to the benefits of a pescatarian diet, including reduced cancer risk, according to Medical News Today. However, the healthfulness of mixed seafood rice also depends on avoiding high-mercury fish.
1. Cooking to Lower Cholesterol
Source: American Heart Association, 2026
Summary: Mixed seafood rice can be prepared in a heart-healthy manner by emphasizing lean protein choices like fish, using liquid vegetable oils, and incorporating whole grains and vegetables to help manage blood cholesterol levels.
2. Pescatarian Diet: Pros, Cons, and What to Eat
Source: Medical News Today, 2018
Summary: Mixed seafood rice, when incorporating fish and other seafood as part of a primarily plant-based diet, contributes to the potential health benefits of a pescatarian diet, including improved heart health, reduced cancer risk, and anti-inflammatory effects.
3. Omega-3 Fatty Acids - Statpearls - Ncbi Bookshelf
Source: NCBI
Summary: Mixed seafood rice, as a dietary source of fish, provides essential omega-3 fatty acids like EPA and DHA, which are crucial for human health due to their roles in modulating lipid profiles, reducing inflammation, and offering cardioprotective and neuro/retinal benefits.
4. The Story on Fish and Heart Health - Harvard Health
Source: Harvard Health, 2023
Summary: Mixed seafood rice, when incorporating fatty fish, contributes to heart health benefits primarily through its high levels of omega-3 fatty acids, specifically EPA and DHA, which help protect against heart attacks and strokes.
Read More: https://www.health.harvard.edu/heart-health/the-story-on-fish-and-heart-health
5. Best (and Worst) Sushi for Your Health
Source: WebMD
Summary: Mixed seafood rice, when considering its seafood components, can be a healthy choice if it includes fish like salmon or tuna, but less healthy if it contains high-mercury fish such as swordfish, shark, or marlin.
Read More: https://www.webmd.com/diet/ss/slideshow-best-worst-sushi-health
