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Cheesy English Pea Casserole - Recipe and Nutrition Facts
28

Cheesy English Pea Casserole Recipe

Cheesy English Pea Casserole has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Vitamin C and Folate.

The food contains 27.1g 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 18.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and low 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 has an average density of Sodium, thus making it suitable for a 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 high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to English cuisine. 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 28, for Cheesy English Pea Casserole, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein17%
 Calories from Fat59%
 Calories from Carbs25%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin C
  • Very high in Calcium
  • High in Folate

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.57 IU0.01%Bottom 30%Low
Retinol145.4 mcg
Vitamin C11.5 mg19.2%Top 30%High
Vitamin D13.2 IU3.3%Top 30%High
Thiamin0 mg
Riboflavin0 mg
Niacin2.3 mg11.5%Top 30%High
Vitamin B60 mg
Folate58 mcg14.5%Top 30%High
Folic Acid27.6 mcg
Vitamin B120 mcg
Pantothenic Acid0.57 mg5.7%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium191.4 mg19.1%Top 10%Very High
Iron1.1 mg6.4%Mid 40%Average
Magnesium26.4 mg6.6%Top 30%High
Phosphorus204.6 mg20.5%Top 30%High
Potassium183.9 mg5.3%Mid 40%Average
Sodium211.3 mg8.8%Mid 40%Average
Zinc1.1 mg7.7%Top 30%High
Copper0 mg
Manganese0 mg
Selenium15.5 mcg22.2%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate15.6 g5.2%Mid 40%Average
Dietary Fiber2 g8%Top 30%High
Sugars2.4 g
Glucose0.6 mg
Fructose0 mg
Lactose0 mg
Maltose0.6 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein10.7 g21.4%Top 30%High
Tryptophan0 mg
Threonine0.6 mg
Isoleucine0.6 mg
Leucine0.6 mg
Lysine0.6 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.6 mg
Tyrosine0.6 mg
Valine0.6 mg
Arginine0.6 mg
Histidine0.6 mg
Alanine0.6 mg
Aspartic Acid0.6 mg
Glutamic Acid2.3 mg
Glycine0 mg
Proline0 mg
Serine0.6 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat16.6 g25.5%Top 30%High
Saturated Fat10.2 g50.9%Top 10%Very High
Monounsaturated Fat4.6 g
Polyunsaturated Fat0.6 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.7 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 439 Calories from Fat 259

% Daily Value *

Total Fat 28.8 g 44.3%

Saturated Fat 17.7 g 88.5%

Trans Fat

Cholesterol 106.1 mg 35.4%

Sodium 367.7 mg 15.3%

Total Carbohydrates 27.1 g 9%

Dietary Fiber 3.5 g14%

Sugars 4.1 g

Protein 18.6 g 37.2%

Vitamin A 0% Vitamin C 33.3%

Calcium 33.3% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/cheesy-english-pea-casserole-89667 Embed Table:

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