Eatingwell Kohlrabi & Ham Gratin Recipe

Keto Friendliness Gauge

Net Carbs are 10% of calories per serving, at 17g per serving. This food is keto-friendly.

How keto-friendly is Eatingwell Kohlrabi & Ham Gratin? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Eatingwell Kohlrabi & Ham Gratin Recipe

  • Net Carbs are 10% of calories per serving, at 17g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs). If your daily net carb quota is 25g and if this food almost equals that much, consider whether you're going to eat more food later. Always take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This food's %DV (daily value percentage) for sodium is 22%. At 510mg, it's considered high in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of more than 20% as high in sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. There's also a belief that diets with high amounts of salt correlates with obesity, but the link hasn't proven to be so direct. Instead, salt may trigger overeating by increasing the feeling of hunger, according to studies referenced in this WebMD article about salt & obesity. Add-ons such as sauces and condiments are the usual high-sodium culprits in most restaurant meals. Sodium additives are responsible for most high sodium amounts in packaged foods, especially frozen meals. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should be within 5%-20% DV per serving.

Eatingwell Kohlrabi & Ham Gratin Recipe Nutrition Label

Nutrition Facts

Serving Size: 6 servings   ( 316 g )
Amount Per Serving
Calories: 167
Total Fat: 3g
Saturated Fat: 2g
Polyunsaturated Fat: 0g
Monounsaturated Fat: 1g
Trans Fat: 0g
Cholesterol: 12mg
Sodium: 510mg
Total Carbohydrates: 26g
Dietary Fiber: 9g
Sugar: 9g
Protein: 12g
Calcium: 172mg Iron: 1mg
Potassium: 926mg Vitamin A: 50mcg
Vitamin C: 141mg Vitamin D: 1mcg

Ingredients

  • 1/4 cup shredded sharp Cheddar cheese
  • 3 pounds kohlrabi , (5-6 medium), trimmed, peeled and thinly sliced
  • 1/2 cup thinly sliced smoked ham, cut into strips
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black or white pepper
  • Pinch of freshly grated nutmeg
  • 3 tablespoons all-purpose flour
  • 1/3 cup fresh breadcrumbs, preferably whole-wheat (see Tip)
  • 1 1/3 cups low-fat milk, divided

Instructions

Visit Eatingwell's website to view the recipe instructions. (Via Edamam)