Creamy Zucchini Casserole has a average-calorie, average-carb, high-fat and average-protein content. It is a good source of Vitamin C and Folate.
The food contains 20.3g 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 6.9 gms of protein, it is average 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. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average 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 44, for Creamy Zucchini Casserole, and we advise that this food in moderation.
Calories from Protein | 12% | |
Calories from Fat | 54% | |
Calories from Carbs | 34% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 335.6 IU | 6.7% | Top 30% | High |
Retinol | 43 mcg | |||
Vitamin C | 14.4 mg | 24.1% | Top 30% | High |
Vitamin D | 6.7 IU | 1.7% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.7 mg | 3.5% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 28.9 mcg | 7.2% | Mid 40% | Average |
Folic Acid | 5.6 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.35 mg | 3.5% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 29.2 mg | 2.9% | Mid 40% | Average |
Iron | 0.7 mg | 3.9% | Mid 40% | Average |
Magnesium | 17.3 mg | 4.3% | Mid 40% | Average |
Phosphorus | 56.3 mg | 5.6% | Mid 40% | Average |
Potassium | 234.5 mg | 6.7% | Top 30% | High |
Sodium | 154 mg | 6.4% | Mid 40% | Average |
Zinc | 0.35 mg | 2.3% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.35 mg | 17.6% | Top 30% | High |
Selenium | 3.9 mcg | 5.5% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 7.1 g | 2.4% | Bottom 30% | Low |
Dietary Fiber | 1 g | 4.1% | Mid 40% | Average |
Sugars | 1.4 g | |||
Glucose | 0.7 mg | |||
Fructose | 1.1 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 2.4 g | 4.9% | Bottom 30% | Low |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0 mg | |||
Tyrosine | 0 mg | |||
Valine | 0 mg | |||
Arginine | 0 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0.4 mg | |||
Glutamic Acid | 0.4 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 5.1 g | 7.8% | Mid 40% | Average |
Saturated Fat | 2.9 g | 14.6% | Mid 40% | Average |
Monounsaturated Fat | 1.4 g | |||
Polyunsaturated Fat | 0.4 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.1 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 229 Calories from Fat 129
% Daily Value *
Total Fat 14.4 g 22.2%
Saturated Fat 8.3 g 41.5%
Trans Fat
Cholesterol 84.3 mg 28.1%
Sodium 437.5 mg 18.2%
Total Carbohydrates 20.3 g 6.8%
Dietary Fiber 2.9 g11.6%
Sugars 4.1 g
Protein 6.9 g 13.8%
Vitamin A 19.1% Vitamin C 68.3%
Calcium 8.3% Iron 11.1%
*Based on a 2000 Calorie diet
Per Serving | Calories 72
Protein 3.8 g | Carbs 10.2 g | Fat 2.7 g
Per Serving | Calories 295
Protein 9.2 g | Carbs 9.9 g | Fat 24.8 g
Per Serving | Calories 128
Protein 5.6 g | Carbs 22.6 g | Fat 2 g
Per Serving | Calories 24
Protein 0.4 g | Carbs 1.58 g | Fat 1.9 g
Per Serving | Calories 335
Protein 11.2 g | Carbs 45.8 g | Fat 11.6 g
Per Serving | Calories 199
Protein 9.6 g | Carbs 15.9 g | Fat 11.1 g
Per Serving | Calories 311
Protein 7.7 g | Carbs 46.6 g | Fat 10.4 g
Per Serving | Calories 152
Protein 2.9 g | Carbs 27.1 g | Fat 3.3 g