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.
Calories from Protein | 17% | |
Calories from Fat | 59% | |
Calories from Carbs | 25% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.57 IU | 0.01% | Bottom 30% | Low |
Retinol | 145.4 mcg | |||
Vitamin C | 11.5 mg | 19.2% | Top 30% | High |
Vitamin D | 13.2 IU | 3.3% | Top 30% | High |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 2.3 mg | 11.5% | Top 30% | High |
Vitamin B6 | 0 mg | |||
Folate | 58 mcg | 14.5% | Top 30% | High |
Folic Acid | 27.6 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.57 mg | 5.7% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 191.4 mg | 19.1% | Top 10% | Very High |
Iron | 1.1 mg | 6.4% | Mid 40% | Average |
Magnesium | 26.4 mg | 6.6% | Top 30% | High |
Phosphorus | 204.6 mg | 20.5% | Top 30% | High |
Potassium | 183.9 mg | 5.3% | Mid 40% | Average |
Sodium | 211.3 mg | 8.8% | Mid 40% | Average |
Zinc | 1.1 mg | 7.7% | Top 30% | High |
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 15.5 mcg | 22.2% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 15.6 g | 5.2% | Mid 40% | Average |
Dietary Fiber | 2 g | 8% | Top 30% | High |
Sugars | 2.4 g | |||
Glucose | 0.6 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0.6 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 10.7 g | 21.4% | Top 30% | High |
Tryptophan | 0 mg | |||
Threonine | 0.6 mg | |||
Isoleucine | 0.6 mg | |||
Leucine | 0.6 mg | |||
Lysine | 0.6 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.6 mg | |||
Tyrosine | 0.6 mg | |||
Valine | 0.6 mg | |||
Arginine | 0.6 mg | |||
Histidine | 0.6 mg | |||
Alanine | 0.6 mg | |||
Aspartic Acid | 0.6 mg | |||
Glutamic Acid | 2.3 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0.6 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 16.6 g | 25.5% | Top 30% | High |
Saturated Fat | 10.2 g | 50.9% | Top 10% | Very High |
Monounsaturated Fat | 4.6 g | |||
Polyunsaturated Fat | 0.6 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.7 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
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
Per Serving | Calories 118
Protein 6.1 g | Carbs 8.1 g | Fat 6.8 g
Per Serving | Calories 195
Protein 14.6 g | Carbs 2.04 g | Fat 13.9 g
Per Serving | Calories 147
Protein 14.6 g | Carbs 1.17 g | Fat 9 g
Per Serving | Calories 209
Protein 11.6 g | Carbs 21.8 g | Fat 8.2 g
Per Serving | Calories 381
Protein 8.1 g | Carbs 31.2 g | Fat 25.5 g