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Birdie's King Ranch Chicken Casserole - Recipe and Nutrition Facts
47

Birdie's King Ranch Chicken Casserole Recipe

Birdie's King Ranch Chicken Casserole has a very high-calorie, average-carb, very high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Riboflavin and Niacin.

The food contains 18.6g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low 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 60.3 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.

However, the very high fat content makes it unsuitable if you're on a low-fat diet plan. 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 4 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. It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. 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.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 47, for Birdie's King Ranch Chicken Casserole, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein39%
 Calories from Fat49%
 Calories from Carbs12%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin C
  • Very high in Riboflavin
  • Very high in Calcium

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A258.5 IU5.2%Top 30%High
Retinol40.9 mcg
Vitamin C19.9 mg33.1%Top 30%High
Vitamin D3.7 IU0.9%Mid 40%Average
Thiamin0 mg
Riboflavin0.28 mg16.7%Top 10%Very High
Niacin4.3 mg21.3%Top 30%High
Vitamin B60.28 mg14.2%Top 30%High
Folate15.1 mcg3.8%Mid 40%Average
Folic Acid6 mcg
Vitamin B120.28 mcg4.7%Top 30%High
Pantothenic Acid0.57 mg5.7%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium138.9 mg13.9%Top 10%Very High
Iron1.1 mg6.3%Mid 40%Average
Magnesium18.8 mg4.7%Mid 40%Average
Phosphorus182.7 mg18.3%Top 30%High
Potassium177.6 mg5.1%Mid 40%Average
Sodium250.5 mg10.4%Mid 40%Average
Zinc1.4 mg9.5%Top 30%High
Copper0 mg
Manganese0 mg
Selenium15.9 mcg22.7%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate5.3 g1.8%Bottom 30%Low
Dietary Fiber0.37 g1.5%Bottom 30%Low
Sugars0.9 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein17.1 g34.3%Top 10%Very High
Tryptophan0.3 mg
Threonine0.6 mg
Isoleucine0.9 mg
Leucine0.9 mg
Lysine1.4 mg
Methionine0.6 mg
Cystine0.3 mg
Phenylalanine0.9 mg
Tyrosine0.6 mg
Valine0.9 mg
Arginine0.9 mg
Histidine0.6 mg
Alanine0.9 mg
Aspartic Acid1.4 mg
Glutamic Acid3.1 mg
Glycine0.6 mg
Proline1.1 mg
Serine0.6 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat9.7 g14.9%Mid 40%Average
Saturated Fat4.3 g21.6%Mid 40%Average
Monounsaturated Fat3.1 g
Polyunsaturated Fat1.4 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.4 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 634 Calories from Fat 307

% Daily Value *

Total Fat 34.2 g 52.6%

Saturated Fat 15.2 g 76%

Trans Fat

Cholesterol 181.1 mg 60.4%

Sodium 881.7 mg 36.7%

Total Carbohydrates 18.6 g 6.2%

Dietary Fiber 1.3 g5.2%

Sugars 3 g

Protein 60.3 g 120.6%

Vitamin A 18.2% Vitamin C 116.7%

Calcium 48.9% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/birdies-king-ranch-chicken-casserole-158467 Embed Table:

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