🧪 Nutrition Facts
- Calories 210.2
- Total Fat 5.0 g
- Saturated Fat 2.0 g
- Cholesterol 30.5 mg
- Sodium 430.5 mg
- Potassium 0.0 mg
- Total Carbohydrate 34.0 g
- Dietary Fiber 3.1 g
- Sugars 1.0 g
- Protein 7.0 g
- Vitamin A 3499.6 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 15.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 59.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.8 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 210.2 calories per serving (1 KNISH (113.0g)), Vegetables in Pastry is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 34.0g per serving (65.1% of calories), with a good 3.1g of dietary fiber. It contains 1.8mg of iron (10% DV), which plays a key role in oxygen transport and energy metabolism.
📝 Ingredients
Spinach, Water, Enriched Flour (wheat Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Dehydrated Potato (dehydrated Potato, Mono and Diglycerides, Sodium Acid Pyrophosphate, Citric Acid), Egg, Onion, Contains Less than 2%: Margarine (palm Oil, Soybean Oil, Water, Mono and Diglycerides, Soybean Lecithin [soy], Sodium Benzoate, Colored with Beta Carotene, Artificial Flavor, Vitamin a Palmitate Added), Shortening (palm Oil with Citric Acid Added as a Preservative), Vinegar, Soybean Oil, Potassium Sorbate And/or Calcium Propionate (preservatives), Cornstarch, Salt, Onion Powder, Spices.
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Benzoate, Potassium Sorbate, Calcium Propionate
Emulsifiers / Stabilisers: Mono And Diglycerides, Diglycerides, Lecithin, Sodium Acid Pyrophosphate, Pyrophosphate
Flavour Enhancers: Artificial Flavor
Fortification / Enrichment Agents: Niacin, Thiamine Mononitrate, Riboflavin, Folic Acid, Vitamin A Palmitate, Beta Carotene
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Vegetables in Pastry — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Vegetables in Pastry contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 210.2 kcal | 10.5% |
| Total Fat | 5.0 g | 6% |
| Saturated Fat | 2.0 g | 10% |
| Cholesterol | 30.5 mg | 10% |
| Sodium | 430.5 mg | 19% |
| Total Carbohydrate | 34.0 g | 12% |
| Dietary Fiber | 3.1 g | 11% |
| Total Sugars | 1.0 g | 2% |
| Protein | 7.0 g | 14% |
| Vitamin A | 3499.6 IU | 70% ✅ |
| Vitamin C | 15.0 mg | 17% |
| Calcium | 59.9 mg | 5% |
| Iron | 1.8 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. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Vegetables in Pastry accounts for 10.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 65.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 210.2 calories in Vegetables in Pastry? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 15.9 min |
| Walking: 17 minutes per mile | 36.3 min |
| Cycling (Low Intensity) | 23.0 min |
| HIIT | 19.5 min |
| Elliptical (Low Intensity) | 35.1 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Vegetables in Pastry
Is Vegetables in Pastry good for weight loss?
At 210 calories and 7g of protein per knish, this could work in a weight loss plan if portion-controlled, though the relatively high carbs (34g) mean it's more of an occasional choice than a staple. The 3.1g of fiber helps with satiety, but pairing it with protein-rich foods would make it more filling.
Is Vegetables in Pastry good fuel for endurance activities?
The carbohydrate content (34g) makes this reasonable for sustained energy, though the protein-to-carb ratio isn't ideal for serious endurance athletes. You'd want to pair it with additional protein and electrolytes rather than relying on it as your primary fuel.
Is Vegetables in Pastry heart-healthy?
With only 2g of saturated fat and 30.5mg of cholesterol per serving, this is moderate on those fronts, but the use of palm oil and shortening means it's not a heart-optimal choice. The vegetable content and fiber do offer some cardiovascular benefits.
How does Vegetables in Pastry fit a low-sodium diet?
At 430.5mg per knish, this exceeds what you'd want in a single food item for a strict low-sodium diet, where daily targets are often 1,500–2,300mg total. It's best avoided or eaten very occasionally if sodium restriction is important for your health.
What should I watch out for with Vegetables in Pastry?
The sodium content at 430.5mg per knish is moderate but worth noting if you're having multiple servings or tracking daily intake. Palm oil and shortening contribute saturated fat, so this isn't an everyday food if you're being selective about fat sources.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
