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Country Kitchen Casserole - Recipe and Nutrition Facts
54

Country Kitchen Casserole Recipe

Country Kitchen Casserole has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium and Vitamin A.

The food contains 21.1g 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 23.8 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. 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.

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 54, for Country Kitchen Casserole, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein34%
 Calories from Fat36%
 Calories from Carbs30%

Why this is good for you

  • Very high in Protein
  • High in Vitamin A
  • High in Calcium

Why this is bad for you

  • Very high in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1175 IU23.5%
Vitamin C8.5 mg14.2%
Vitamin D0 IU
Vitamin E0.08 mg0.27%
Thiamin0.12 mg8.1%
Riboflavin0.05 mg2.8%
Niacin0.8 mg4%
Vitamin B60.06 mg2.9%
Folate25.2 mcg6.3%
Vitamin B120 mcg
Pantothenic Acid0.06 mg0.6%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium277 mg27.7%
Iron0.72 mg4%
Magnesium12 mg3%
Phosphorus38 mg3.8%
Potassium182.2 mg5.2%
Sodium468.9 mg19.5%
Zinc0.39 mg2.6%
Copper0.06 mg2.9%
Manganese0.16 mg8%
Selenium0.77 mcg1.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate21.1 g7%
Dietary Fiber4.1 g16.4%
Sugars3.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein23.8 g47.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat11.2 g17.2%
Saturated Fat6.1 g30.5%
Monounsaturated Fat0 g
Polyunsaturated Fat0.1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 306 Calories from Fat 0

% Daily Value *

Total Fat 11.2 g 17.2%

Saturated Fat 6.1 g 30.5%

Trans Fat

Cholesterol 15.4 mg 5.1%

Sodium 468.9 mg 19.5%

Total Carbohydrates 21.1 g 7%

Dietary Fiber 4.1 g16.4%

Sugars 3.8 g

Protein 23.8 g 47.6%

Vitamin A 23.5% Vitamin C 14.2%

Calcium 27.7% Iron 4%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1420720 Embed Table:

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