Aubrey’s Parmesan Spinach is a popular side dish that combines fresh spinach with savory Parmesan cheese. Understanding its nutritional profile can help you make informed decisions about including it in your meals. The dish provides essential nutrients like protein, calcium, iron, and vitamins A and C, along with a moderate calorie count.
This combination makes it appealing not only for its taste but also for its contribution to a balanced diet. Spinach is naturally rich in vitamins and minerals, while Parmesan cheese adds protein and calcium. However, the cheese also introduces fat and sodium, which are important to consider depending on your dietary needs.
| Nutrient |
Amount per Serving (1 cup) |
% Daily Value* |
| Calories |
140 kcal |
7% |
| Protein |
10 g |
20% |
| Total Fat |
9 g |
14% |
| Saturated Fat |
5 g |
25% |
| Cholesterol |
25 mg |
8% |
| Sodium |
350 mg |
15% |
| Total Carbohydrates |
5 g |
2% |
| Dietary Fiber |
2 g |
8% |
| Sugars |
1 g |
– |
| Calcium |
300 mg |
30% |
| Iron |
3 mg |
15% |
| Vitamin A |
2800 IU |
56% |
| Vitamin C |
10 mg |
11% |
*Percent Daily Values are based on a 2,000 calorie diet.
The Role of Spinach in the Dish’s Nutrition Profile
Spinach stands out as a superfood packed with nutrients that support overall health. It’s low in calories but high in vitamins A and C, iron, magnesium, and fiber. These nutrients contribute to immune function, skin health, and digestive wellness.
The leafy green offers antioxidants like lutein and zeaxanthin that protect eyes from damage caused by blue light or aging. Its high fiber content promotes good digestion and helps maintain steady blood sugar levels.
In this dish, spinach serves as the foundation that delivers these benefits while keeping calorie counts low. The fresh taste of spinach also balances well with the richness of Parmesan cheese.
The Impact of Parmesan Cheese on Nutritional Value
Parmesan cheese adds more than just flavor; it contributes protein and calcium vital for muscle repair and bone strength. A single serving contains about 10 grams of protein—quite substantial for a side dish.
On the downside, Parmesan introduces saturated fat and sodium. Saturated fat can raise cholesterol levels if consumed excessively. Sodium intake is important to monitor for those managing blood pressure or cardiovascular health.
Despite these concerns, the cheese remains a nutrient-dense option when eaten in moderation. Its umami flavor enhances palatability without requiring excessive amounts.
Calories and Macronutrients Explained Clearly
The calorie count of this dish hovers around 140 per cup serving—a reasonable amount for a side item. Most calories come from fat due to the cheese content (9 grams total fat). Protein is significant at roughly 10 grams per serving.
Carbohydrates are minimal at about 5 grams per cup with fiber making up nearly half of that amount. This low carb count makes it suitable for many eating plans focused on reducing carbohydrate intake while maintaining nutrient density.
Understanding how these macronutrients interact helps gauge how this dish fits into daily nutritional goals. The balance between protein and fat supports satiety after meals without excessive calories.
Sodium Content: What to Watch For?
Sodium clocks in at around 350 milligrams per serving—moderate compared to many processed foods but still something to consider if limiting salt intake is necessary.
This level comes mainly from the Parmesan cheese since natural spinach is very low in sodium. For those sensitive to salt or following guidelines restricting sodium below certain thresholds (e.g., under 1500 mg daily), portion control or pairing with lower-sodium foods is advisable.
Reducing added salt during preparation can also help keep overall sodium lower without sacrificing flavor too much.
The Vitamin and Mineral Powerhouse Within Aubrey’s Parmesan Spinach Nutrition
Vitamins A and C stand out prominently here due to spinach’s contribution. Vitamin A supports vision health and immune function while vitamin C acts as an antioxidant aiding tissue repair.
Calcium levels are boosted by the cheese component—offering about one-third of daily needs per serving—which promotes strong bones and teeth along with muscle function.
Iron content is notable too; spinach’s iron helps prevent anemia by supporting red blood cell production. Though non-heme iron found in plants isn’t absorbed as efficiently as heme iron from animal sources, combining it with vitamin C-rich ingredients enhances absorption significantly.
Magnesium from spinach aids energy metabolism and muscle relaxation—key for physical performance and recovery after exercise or long days on your feet.
The Fiber Factor: Digestive Benefits Packed In Every Bite
Dietary fiber totals approximately two grams per cup serving here—about eight percent of daily recommended intake based on general guidelines.
Fiber improves digestion by adding bulk to stool which facilitates regular bowel movements. It also slows glucose absorption which can help stabilize blood sugar levels throughout the day.
Including fiber-rich foods like this one regularly contributes not only to gut health but also supports heart health by helping reduce cholesterol levels when part of an overall balanced diet.
The Role of Fatty Acids in Taste and Health Impact
Fat content mainly comes from saturated fats present in Parmesan cheese. Saturated fats have traditionally been linked to increased cholesterol levels but recent research nuances this view by highlighting differences between types of saturated fats as well as overall dietary patterns.
In moderation, these fats add creaminess and depth of flavor that make dishes more satisfying without necessarily harming heart health if balanced with unsaturated fats elsewhere in the diet such as olive oil or nuts.
Fat-soluble vitamins like A are better absorbed when consumed alongside some dietary fat—which this dish naturally provides thanks to its cheese content—making nutrient uptake more efficient than eating plain spinach alone.
A Closer Look at Protein Quality Here
Protein quality matters because it determines how efficiently your body uses amino acids for repair and growth processes. Parmesan cheese contains all essential amino acids making it a complete protein source despite being plant-based spinach combined with dairy rather than meat-based alone.
This combination ensures you get both plant-derived micronutrients plus high-quality protein which supports muscle maintenance especially important if you’re active or aging gracefully aiming to retain lean mass over time.
Culinary Versatility Meets Nutritional Value Perfectly
This dish works well beyond just being a side item; it can be incorporated into various meal plans easily—from pairing alongside grilled chicken or fish to mixing into pasta dishes or omelets for an extra nutrient boost without overwhelming calories or carbs.
The familiar flavors appeal broadly making it accessible even for picky eaters who might otherwise shy away from leafy greens alone due to texture or bitterness concerns mitigated by creamy cheese notes here.
Swapping out full-fat versions for reduced-fat cheeses can tweak nutritional profiles further depending on personal goals without losing much taste impact either—a useful trick for calorie-conscious diners wanting similar satisfaction levels from their meals.
Taste Meets Health: Why This Combination Works So Well
The marriage between earthy spinach flavors softened by nutty Parmesan creates an enjoyable mouthfeel while delivering key nutrients often lacking in quick meal options today such as calcium or iron-rich components alongside antioxidants naturally present in greens.
This synergy means you’re not just filling up but nourishing your body meaningfully every time you indulge in this classic preparation style popularized by many home cooks who appreciate both taste satisfaction plus health benefits rolled into one neat package.
Nutritional Tips For Enjoying Aubrey’s Parmesan Spinach Wisely
Controlling portion size ensures you gain benefits without tipping into excessive calorie or sodium territory—one cup servings provide ample nutrition without overload.
Consider pairing with lean proteins like grilled turkey breast or seafood which complements flavors while balancing macronutrients nicely keeping meals wholesome yet interesting.
For those monitoring sodium closely due to hypertension risks switching out regular Parmesan for lower-sodium alternatives or using less cheese sprinkled lightly atop steamed spinach before serving reduces salt intake significantly.
Adding fresh lemon juice before serving enhances vitamin C content further aiding iron absorption plus brightening flavors naturally reducing need for added salt.
Using olive oil instead of butter during preparation adds heart-healthy monounsaturated fats improving lipid profiles over time compared to saturated fats alone.
A Quick Comparison: Homemade vs Store-Bought Versions
Store-bought preparations often contain preservatives along with higher sodium amounts designed for shelf stability which may detract from fresh flavor profiles found in homemade versions prepared simply using fresh ingredients.
Making this dish yourself allows complete control over seasoning amounts plus choice of cheeses used enabling customization based on dietary preferences whether aiming lower fat/sodium or richer creamy textures depending on occasion.
Homemade versions tend to retain more nutrients since they avoid processing steps that degrade delicate vitamins like vitamin C sensitive to heat exposure during industrial manufacturing processes.
Key Takeaways: Aubrey’s Parmesan Spinach Nutrition
➤ Low in calories: Perfect for light meals or snacks.
➤ Rich in iron: Supports healthy blood function.
➤ Contains calcium: Aids in strong bones and teeth.
➤ High in vitamins: Includes vitamin A and C benefits.
➤ Gluten-free: Suitable for gluten-sensitive diets.
Frequently Asked Questions
What Nutrients Are Found In This Spinach And Cheese Dish?
This dish provides a good balance of protein, calcium, iron, and vitamins A and C. Spinach contributes essential minerals and antioxidants, while the cheese adds protein and calcium, supporting muscle and bone health.
How Does The Spinach Contribute To The Overall Nutrition?
Spinach is nutrient-dense yet low in calories. It offers vitamins A and C, iron, magnesium, fiber, and antioxidants that promote immune health, digestion, and eye protection.
What Are The Potential Downsides Of The Cheese In This Recipe?
The Parmesan cheese adds saturated fat and sodium to the dish. Excessive intake of these can affect cholesterol levels and blood pressure, so moderation is advised for those with related health concerns.
Is This Side Dish Suitable For A Balanced Diet?
Yes, it combines nutrient-rich spinach with protein-packed cheese for a flavorful dish that fits well into a balanced diet. It offers moderate calories while delivering important vitamins and minerals.
How Many Calories And Protein Does One Serving Contain?
A serving typically contains around 140 calories and 10 grams of protein. This makes it a satisfying side option that supports muscle repair without excessive calorie intake.
The Bottom Line On This Flavorful Side Dish’s Nutritional Worth
Overall, this blend offers an excellent way to enjoy leafy greens enhanced by nutrient-dense dairy components providing multiple essential nutrients within a moderate calorie framework.
It fits well into balanced eating patterns emphasizing whole foods enriched naturally through smart ingredient combinations rather than relying solely on supplements or fortified products.
With thoughtful preparation methods focusing on freshness plus mindful portioning mindful consumers can savor this tasty treat regularly contributing positively toward their daily nutritional targets without sacrificing enjoyment at mealtime.