Cottage cheese and Asparagus Bake Recipe
Cottage cheese and Asparagus Bake has a average-calorie, low-carb, average-fat and high-protein content. It is a good source of Vitamin A, Vitamin B12, Riboflavin and Folate.
The food contains 10g of carbs. The carbohydrate profile of the the food reveals it is low 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 18.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable 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 high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 53, for Cottage cheese and Asparagus Bake, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 45% | |
| Calories from Fat | 30% | |
| Calories from Carbs | 25% |
Why this is good for you
- Very high in Protein
- High in Vitamin A
- Very high in Riboflavin
- High in Vitamin B12
- Very high in Folate
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1185 IU | 23.7% | ||
| Vitamin C | 7.8 mg | 13% | ||
| Vitamin D | 39.6 IU | 9.9% | ||
| Vitamin E | 2 mg | 6.5% | ||
| Thiamin | 0.27 mg | 17.8% | ||
| Riboflavin | 0.9 mg | 53.2% | ||
| Niacin | 1.2 mg | 5.8% | ||
| Vitamin B6 | 0.2 mg | 10.1% | ||
| Folate | 142 mcg | 35.5% | ||
| Vitamin B12 | 1.5 mcg | 24.4% | ||
| Pantothenic Acid | 1.1 mg | 11.4% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 148 mg | 14.8% | ||
| Iron | 2 mg | 11% | ||
| Magnesium | 20.4 mg | 5.1% | ||
| Phosphorus | 189 mg | 18.9% | ||
| Potassium | 365.8 mg | 10.5% | ||
| Sodium | 384 mg | 16% | ||
| Zinc | 1.2 mg | 7.8% | ||
| Copper | 0.14 mg | 6.8% | ||
| Manganese | 0.21 mg | 10.5% | ||
| Selenium | 24.3 mcg | 34.7% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 10 g | 3.3% | ||
| Dietary Fiber | 1.5 g | 6% | ||
| Sugars | 1.2 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 18.3 g | 36.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 5.3 g | 8.2% | ||
| Saturated Fat | 2.9 g | 14.5% | ||
| Monounsaturated Fat | 1.5 g | |||
| Polyunsaturated Fat | 0.4 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 163 Calories from Fat 0
% Daily Value *
Total Fat 5.3 g 8.2%
Saturated Fat 2.9 g 14.5%
Trans Fat
Cholesterol 57.4 mg 19.1%
Sodium 384 mg 16%
Total Carbohydrates 10 g 3.3%
Dietary Fiber 1.5 g6%
Sugars 1.2 g
Protein 18.3 g 36.6%
Vitamin A 23.7% Vitamin C 13%
Calcium 14.8% Iron 11%
*Based on a 2000 Calorie diet
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