Ratatouille is a rustic vegetable stew originating from the Provence region in France. It is traditionally prepared as a hearty summer dish and is often served as a main meal or a flavorful side dish.
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
- 3 tbsp Olive oil (41 g)
- 1 medium Onion (150 g)
- 3 cloves Garlic (15 g)
- 2 medium Bell pepper (300 g)
- 2 medium Zucchini (400 g)
- 1 medium Eggplant (450 g)
- 4 medium Tomato (600 g)
- 1 tsp Dried oregano (1.2 g)
- Salt, to taste
- Black pepper, to taste
- 1 handful Dried basil (5 g)
- Ingredients in total: 1.96 kg
- Weight lost in cooking: 762 g (mostly water boiling off)
- Net weight (cooked): 1.2 kg · 4 servings of about 300 g
Method
- Dice the onion, bell peppers, zucchini, eggplant, and tomatoes into one-inch cubes and mince the garlic.
- Heat the olive oil in a large, heavy-based pan over medium heat.
- Add the onion and sauté for about 5 minutes until it becomes soft and translucent.
- Stir in the garlic and bell peppers, cooking for another 5 minutes until the peppers begin to soften.
- Add the eggplant and zucchini to the pan, stirring well to coat them in the oil, and cook for 8 to 10 minutes until they start to brown slightly.
- Add the chopped tomatoes, dried oregano, salt, and black pepper, stirring to combine all the vegetables.
- Reduce the heat to low, cover the pan, and simmer for 25 to 30 minutes until all the vegetables are very tender and have released their juices into a thick sauce.
- Remove the lid and cook for an additional 5 minutes if you prefer a thicker consistency.
- Remove from heat, tear the fresh basil leaves over the top, and serve warm.
Nutrition
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Calories | 210 kcal | 70 kcal |
| Protein | 5.39 g | 1.8 g |
| Water | 257 mL | 85.8 mL |
| Sodium | 23.4 mg | 7.8 mg |
| Total Carbohydrates | 25.8 g | 8.6 g |
| Total Fat | 11.4 g | 3.79 g |
| Sugar | 14.8 g | 4.93 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Iron | 2.79 mg | 0.93 mg |
| Calcium | 97.1 mg | 32.4 mg |
| Magnesium | 70 mg | 23.3 mg |
| Potassium | 1,139 mg | 380 mg |
| Iodine | 0.037 mcg | 0.012 mcg |
| Phosphorus | 137 mg | 45.5 mg |
| Zinc | 1.14 mg | 0.38 mg |
| Chloride | 45.6 mg | 15.2 mg |
| Selenium | 1.53 mcg | 0.51 mcg |
| Copper | 0.32 mg | 0.11 mg |
| Fluoride | 0.032 mg | 0.011 mg |
| Manganese | 0.94 mg | 0.31 mg |
| Molybdenum | 0.28 mcg | 0.092 mcg |
| Chromium | 0.42 mcg | 0.14 mcg |
Fats
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.64 g | 0.55 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.54 g | 2.51 g |
| Omega-3 Fatty Acids | 0.17 g | 0.056 g |
| Polyunsaturated Fat | 1.39 g | 0.46 g |
| Omega-6 Fatty Acids | 1.23 g | 0.41 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.18 g | 0.061 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.5 g | 2.5 g |
Fibre
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Fiber | 9.1 g | 3.03 g |
| Soluble Fiber | 2.09 g | 0.7 g |
| Insoluble Fiber | 6.86 g | 2.29 g |
Vitamins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 141 mg | 47.1 mg |
| Folate (B9) | 87.7 mcg | 29.2 mcg |
| Niacin (B3) | 2.63 mg | 0.88 mg |
| Vitamin A | 197 mcg RAE | 65.7 mcg RAE |
| Thiamin (B1) | 0.21 mg | 0.07 mg |
| Vitamin B6 | 0.66 mg | 0.22 mg |
| Riboflavin (B2) | 0.21 mg | 0.07 mg |
| Pantothenic Acid (B5) | 0.8 mg | 0.27 mg |
| Vitamin E | 3.17 mg | 1.06 mg |
| Vitamin K | 53.5 mcg | 17.8 mcg |
| Biotin (B7) | 3 mcg | 1 mcg |
| Beta-Carotene | 1,569 mcg | 523 mcg |
Others
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Choline | 36.2 mg | 12.1 mg |
| Leucine | 357 mg | 119 mg |
| Lysine | 315 mg | 105 mg |
| Polyphenols | 440 mg | 147 mg |
| Methionine | 78.9 mg | 26.3 mg |
| Oxalates | 39.9 mg | 13.3 mg |
| Threonine | 249 mg | 83 mg |
| Tryptophan | 72.9 mg | 24.3 mg |
| Valine | 295 mg | 98.5 mg |
| Flavonoids | 153 mg | 51.1 mg |
| Histidine | 231 mg | 76.9 mg |
| Lutein / Zeaxanthin | 0.94 mg | 0.31 mg |
| Lycopene | 4.22 mg | 1.41 mg |
| Phenylalanine | 271 mg | 90.5 mg |
| Purines | 56 mg | 18.7 mg |
Proteins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Isoleucine | 250 mg | 83.2 mg |
Additives
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 369 mg | 123 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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