Ratatouille is a classic vegetable stew originating from the Provence region of France. It is a colourful, fragrant dish typically served as a light lunch accompanied by crusty bread.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 2 tbsp Olive oil (27 g)
- 1 medium Onion (150 g)
- 3 cloves Garlic (15 g)
- 2 medium Zucchini (400 g)
- 1 medium Eggplant (450 g)
- 1 medium Bell pepper (150 g)
- 1.5 cups Diced tomatoes canned (373 g)
- 1 tsp Dried thyme (1.2 g)
- Salt, to taste
- Black pepper, to taste
- 0.5 cup Fresh basil (30 g)
- Ingredients in total: 1.6 kg
- Weight lost in cooking: 796 g (mostly water boiling off)
- Net weight (cooked): 800 g · 4 servings of about 200 g
Method
- Heat the olive oil in a large, heavy-based frying pan over medium heat.
- Add the finely diced onion and cook for 5 minutes until soft and translucent.
- Stir in the minced garlic and cook for 1 minute until fragrant.
- Add the cubed eggplant and sliced bell pepper to the pan, cooking for 7 minutes until they begin to soften.
- Stir in the sliced zucchini and cook for another 5 minutes.
- Pour in the diced tomatoes with their juices and sprinkle with the dried thyme.
- Simmer the mixture uncovered for 10 minutes, stirring occasionally, until the vegetables are tender but not mushy.
- Season with salt and black pepper to taste, then garnish with fresh basil leaves before serving.
Nutrition
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Calories | 164 kcal | 82.1 kcal |
| Protein | 4.64 g | 2.32 g |
| Water | 165 mL | 82.4 mL |
| Sodium | 219 mg | 110 mg |
| Total Carbohydrates | 22.1 g | 11.1 g |
| Total Fat | 7.75 g | 3.88 g |
| Sugar | 12.5 g | 6.24 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Iron | 1.85 mg | 0.92 mg |
| Calcium | 73.6 mg | 36.8 mg |
| Magnesium | 58.6 mg | 29.3 mg |
| Potassium | 899 mg | 449 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 113 mg | 56.3 mg |
| Zinc | 0.94 mg | 0.47 mg |
| Chloride | 140 mg | 69.9 mg |
| Selenium | 1.42 mcg | 0.71 mcg |
| Copper | 0.28 mg | 0.14 mg |
| Fluoride | 0.019 mg | 0.01 mg |
| Manganese | 0.81 mg | 0.4 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.032 mcg |
Fats
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.13 g | 0.56 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.03 g | 2.51 g |
| Omega-3 Fatty Acids | 0.13 g | 0.065 g |
| Polyunsaturated Fat | 0.95 g | 0.48 g |
| Omega-6 Fatty Acids | 0.82 g | 0.41 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.096 g | 0.048 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5 g | 2.5 g |
Fibre
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Fiber | 7.23 g | 3.61 g |
| Soluble Fiber | 1.8 g | 0.9 g |
| Insoluble Fiber | 5.22 g | 2.61 g |
Vitamins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 77.2 mg | 38.6 mg |
| Folate (B9) | 79.6 mcg | 39.8 mcg |
| Niacin (B3) | 1.98 mg | 0.99 mg |
| Vitamin A | 119 mcg RAE | 59.3 mcg RAE |
| Thiamin (B1) | 0.17 mg | 0.083 mg |
| Vitamin B6 | 0.51 mg | 0.26 mg |
| Riboflavin (B2) | 0.19 mg | 0.093 mg |
| Pantothenic Acid (B5) | 0.78 mg | 0.39 mg |
| Vitamin E | 1.76 mg | 0.88 mg |
| Vitamin K | 51.1 mcg | 25.5 mcg |
| Biotin (B7) | 1.91 mcg | 0.95 mcg |
| Beta-Carotene | 915 mcg | 458 mcg |
Others
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Choline | 29.9 mg | 14.9 mg |
| Leucine | 314 mg | 157 mg |
| Lysine | 276 mg | 138 mg |
| Polyphenols | 302 mg | 151 mg |
| Methionine | 74.2 mg | 37.1 mg |
| Oxalates | 35.6 mg | 17.8 mg |
| Threonine | 223 mg | 111 mg |
| Tryptophan | 65.8 mg | 32.9 mg |
| Valine | 261 mg | 131 mg |
| Flavonoids | 110 mg | 55.2 mg |
| Histidine | 203 mg | 101 mg |
| Lutein / Zeaxanthin | 1.05 mg | 0.52 mg |
| Lycopene | 2.6 mg | 1.3 mg |
| Phenylalanine | 241 mg | 120 mg |
| Purines | 46.4 mg | 23.2 mg |
Proteins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Isoleucine | 221 mg | 111 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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