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Spätzle nutrition: calories, carbs, GI, protein, fiber, fats

Noodles, egg, cooked, unenriched, with added salt
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Spätzle

Spätzle
Calories ⓘ Calories per 100-gram serving 138
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 23.96 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup (160 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 3.5 (acidic)
TOP 28% Net carbs ⓘHigher in Net carbs content than 72% of foods
TOP 30% Carbs ⓘHigher in Carbs content than 70% of foods
TOP 40% Selenium ⓘHigher in Selenium content than 60% of foods
TOP 41% Cholesterol ⓘHigher in Cholesterol content than 59% of foods
TOP 44% Sodium ⓘHigher in Sodium content than 56% of foods

Spätzle calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 138
Calories in 1 cup 221 160 g

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 4% 23% 15% 33% 4% 22% 18% 33% 42% 131% 15%
Calcium: 12 mg of 1,000 mg 1%
Iron: 0.6 mg of 8 mg 8%
Magnesium: 21 mg of 420 mg 5%
Phosphorus: 76 mg of 700 mg 11%
Potassium: 38 mg of 3,400 mg 1%
Sodium: 165 mg of 2,300 mg 7%
Zinc: 0.65 mg of 11 mg 6%
Copper: 0.098 mg of 1 mg 11%
Manganese: 0.315 mg of 2 mg 14%
Selenium: 23.9 µg of 55 µg 43%
Choline: 25.7 mg of 550 mg 5%

Mineral chart - relative view

Selenium
23.9 µg
TOP 40%
Sodium
165 mg
TOP 44%
Manganese
0.315 mg
TOP 44%
Copper
0.098 mg
TOP 54%
Magnesium
21 mg
TOP 57%
Zinc
0.65 mg
TOP 63%
Phosphorus
76 mg
TOP 70%
Calcium
12 mg
TOP 71%
Choline
25.7 mg
TOP 72%
Iron
0.6 mg
TOP 73%
Potassium
38 mg
TOP 93%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 0% 8% 5% 8% 16% 11% 6% 12% 0%
Vitamin A: 21 IU of 5,000 IU 0%
Vitamin E : 0.17 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.03 mg of 1 mg 3%
Vitamin B2: 0.02 mg of 1 mg 2%
Vitamin B3: 0.4 mg of 16 mg 3%
Vitamin B5: 0.263 mg of 5 mg 5%
Vitamin B6: 0.046 mg of 1 mg 4%
Folate: 7 µg of 400 µg 2%
Vitamin B12: 0.09 µg of 2 µg 4%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin A
21 IU
TOP 58%
Vitamin B12
0.09 µg
TOP 63%
Folate
7 µg
TOP 72%
Vitamin B5
0.263 mg
TOP 76%
Vitamin E
0.17 mg
TOP 79%
Vitamin B6
0.046 mg
TOP 80%
Vitamin B3
0.4 mg
TOP 81%
Vitamin B1
0.03 mg
TOP 82%
Vitamin B2
0.02 mg
TOP 92%
Vitamin K
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%

Macronutrients chart

5% 3% 25% 66%
Protein:
Daily Value: 9%
4.54 g of 50 g
9%
Fats:
Daily Value: 3%
2.07 g of 65 g
3%
Carbs:
Daily Value: 8%
25.16 g of 300 g
8%
Water:
Daily Value: 3%
67.73 g of 2,000 g
3%
Other:
0.5 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 47% 40% 41% 41% 20% 25% 42% 37% 52%
Tryptophan: 43 mg of 280 mg 15%
Threonine: 138 mg of 1,050 mg 13%
Isoleucine: 190 mg of 1,400 mg 14%
Leucine: 365 mg of 2,730 mg 13%
Lysine: 137 mg of 2,100 mg 7%
Methionine: 86 mg of 1,050 mg 8%
Phenylalanine: 240 mg of 1,750 mg 14%
Valine: 220 mg of 1,820 mg 12%
Histidine: 121 mg of 700 mg 17%

Fat type information

27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g

Carbohydrate type breakdown

10% 17% 73%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.3 g
Galactose: 0 g

Fiber content ratio for Spätzle

5% 94%
Sugar: 0.4 g
Fiber: 1.2 g
Other: 23.56 g

All nutrients for Spätzle per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 138kcal 7% 63% 2.9 times more than OrangeOrange
Protein 4.54g 11% 63% 1.6 times more than BroccoliBroccoli
Fats 2.07g 3% 67% 16.1 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 23.96g N/A 28% 2.3 times less than ChocolateChocolate
Carbs 25.16g 8% 30% 1.1 times less than RiceRice
Cholesterol 29mg 10% 41% 12.9 times less than EggEgg
Iron 0.6mg 8% 73% 4.3 times less than BeefBeef
Calcium 12mg 1% 71% 10.4 times less than MilkMilk
Potassium 38mg 1% 93% 3.9 times less than CucumberCucumber
Magnesium 21mg 5% 57% 6.7 times less than AlmondAlmond
Sugar 0.4g N/A 72% 22.4 times less than Coca-ColaCoca-Cola
Fiber 1.2g 5% 47% 2 times less than OrangeOrange
Copper 0.1mg 11% 54% 1.4 times less than ShiitakeShiitake
Zinc 0.65mg 6% 63% 9.7 times less than BeefBeef
Phosphorus 76mg 11% 70% 2.4 times less than Chicken meatChicken meat
Sodium 165mg 7% 44% 3 times less than White BreadWhite Bread
Vitamin A 21IU 0% 58% 795.5 times less than CarrotCarrot
Vitamin A RAE 6µg 1% 56%
Vitamin E 0.17mg 1% 79% 8.6 times less than KiwifruitKiwifruit
Selenium 23.9µg 43% 40%
Manganese 0.32mg 14% 44%
Vitamin B1 0.03mg 3% 82% 8.9 times less than Pea rawPea raw
Vitamin B2 0.02mg 2% 92% 6.5 times less than AvocadoAvocado
Vitamin B3 0.4mg 3% 81% 23.9 times less than Turkey meatTurkey meat
Vitamin B5 0.26mg 5% 76% 4.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.05mg 4% 80% 2.6 times less than OatOat
Vitamin B12 0.09µg 4% 63% 7.8 times less than PorkPork
Vitamin K 0µg 0% 100% N/ABroccoli
Folate 7µg 2% 72% 8.7 times less than Brussels sproutBrussels sprout
Trans Fat 0.03g N/A 68% 513.4 times less than MargarineMargarine
Saturated Fat 0.42g 2% 71% 14.1 times less than BeefBeef
Monounsaturated Fat 0.58g N/A 71% 16.9 times less than AvocadoAvocado
Polyunsaturated fat 0.55g N/A 59% 85.5 times less than WalnutWalnut
Tryptophan 0.04mg 0% 87% 7.1 times less than Chicken meatChicken meat
Threonine 0.14mg 0% 87% 5.2 times less than BeefBeef
Isoleucine 0.19mg 0% 86% 4.8 times less than Salmon rawSalmon raw
Leucine 0.37mg 0% 85% 6.7 times less than Tuna BluefinTuna Bluefin
Lysine 0.14mg 0% 89% 3.3 times less than TofuTofu
Methionine 0.09mg 0% 84% 1.1 times less than QuinoaQuinoa
Phenylalanine 0.24mg 0% 84% 2.8 times less than EggEgg
Valine 0.22mg 0% 86% 9.2 times less than Soybean rawSoybean raw
Histidine 0.12mg 0% 84% 6.2 times less than Turkey meatTurkey meat
Fructose 0g 0% 100% N/AApple

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 138
% Daily Value*
3%
Total Fat 2g
0%
Saturated Fat 0g
Trans Fat g
10%
Cholesterol 29mg
7%
Sodium 165mg
8%
Total Carbohydrate 25g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 5g
Vitamin D 0mcg 0%

Calcium 12mg 1%

Iron 1mg 13%

Potassium 38mg 1%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
limit break
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Spätzle nutrition infographic

Spätzle nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.