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Aunt Phyllis' Clam Casserole - Recipe and Nutrition Facts
66

Aunt Phyllis' Clam Casserole Recipe

Aunt Phyllis' Clam Casserole has a high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Iron, Vitamin B12, Vitamin C and Folate.

The food contains 42.4g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 36.2 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and average PUFA.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 5 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Main Dish.

Based on the composite nutritive standing Aunt Phyllis' Clam Casserole has been given a composite ranking of 66, and in moderation.

Calorie Breakdown

 Calories from Protein30%
 Calories from Fat35%
 Calories from Carbs35%

Why this is good for you

  • Very high in Protein

Why this is bad for you

  • High in Cholesterol
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietAVERAGE

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.4 IU0.01%Bottom 30%Low
Retinol130.2 mcg
Vitamin C5.2 mg8.6%Mid 40%Average
Vitamin D0.79 IU0.2%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin1.2 mg6%Mid 40%Average
Vitamin B60 mg
Folate32.1 mcg8%Top 30%High
Folic Acid12.3 mcg
Vitamin B129.1 mcg152.1%Top 10%Very High
Pantothenic Acid0.4 mg4%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium52.8 mg5.3%Mid 40%Average
Iron2 mg11%Top 30%High
Magnesium23.8 mg6%Mid 40%Average
Phosphorus187.3 mg18.7%Top 30%High
Potassium380.2 mg10.9%Top 10%Very High
Sodium422.2 mg17.6%Top 30%High
Zinc0.4 mg2.6%Mid 40%Average
Copper0 mg
Manganese0 mg
Selenium32.1 mcg45.9%Top 10%Very High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate16.8 g5.6%Mid 40%Average
Dietary Fiber0.71 g2.9%Mid 40%Average
Starch1.2 g
Sugars2.2 g
Sucrose0 mg
Glucose0.4 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein14.4 g28.7%Top 30%High
Tryptophan0 mg
Threonine0.8 mg
Isoleucine0.8 mg
Leucine0.8 mg
Lysine0.8 mg
Methionine0.4 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0.4 mg
Valine0.8 mg
Arginine1.2 mg
Histidine0.4 mg
Alanine0.8 mg
Aspartic Acid1.6 mg
Glutamic Acid2.4 mg
Glycine0.4 mg
Proline0 mg
Serine0.8 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat7.5 g11.6%Mid 40%Average
Saturated Fat1.3 g6.3%Mid 40%Average
Monounsaturated Fat3.2 g
Polyunsaturated Fat2 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water58.7 g
Ash2.8 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 494 Calories from Fat 171

% Daily Value *

Total Fat 19 g 29.2%

Saturated Fat 3.2 g 16%

Trans Fat

Cholesterol 82.6 mg 27.5%

Sodium 1064 mg 44.3%

Total Carbohydrates 42.4 g 14.1%

Dietary Fiber 1.8 g7.2%

Sugars 5.5 g

Protein 36.2 g 72.4%

Vitamin A 0% Vitamin C 21.7%

Calcium 13.3% Iron 27.8%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/aunt-phyllis-clam-casserole-180657 Embed Table:

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