Enchilada Casserole has a high-calorie, average-carb, very high-fat and high-protein content. It is a good source of Calcium.
The food contains 34g 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 16.2 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 very high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and low PUFA.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a very high density of Sodium, it is unsuitable if you are aiming for a healthy, 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.
It belongs to Mexican cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing Enchilada Casserole has been given a composite ranking of 49, and in moderation.
Calories from Protein | 13% | |
Calories from Fat | 61% | |
Calories from Carbs | 27% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.34 IU | 0.01% | Bottom 30% | Low |
Retinol | 71 mcg | |||
Vitamin C | 1.3 mg | 2.2% | Mid 40% | Average |
Vitamin D | 6.4 IU | 1.6% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.34 mg | 1.7% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 7.4 mcg | 1.9% | Bottom 30% | Low |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0.34 mcg | 5.6% | Top 30% | High |
Pantothenic Acid | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 154.5 mg | 15.5% | Top 10% | Very High |
Iron | 0.67 mg | 3.7% | Mid 40% | Average |
Magnesium | 23.2 mg | 5.8% | Mid 40% | Average |
Phosphorus | 148.1 mg | 14.8% | Top 30% | High |
Potassium | 166 mg | 4.7% | Mid 40% | Average |
Sodium | 411.6 mg | 17.2% | Top 30% | High |
Zinc | 0.67 mg | 4.5% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 4 mcg | 5.8% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 11.4 g | 3.8% | Mid 40% | Average |
Dietary Fiber | 2 g | 7.8% | Top 30% | High |
Sugars | 1.4 g | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 5.5 g | 10.9% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.3 mg | |||
Isoleucine | 0.3 mg | |||
Leucine | 0.3 mg | |||
Lysine | 0.3 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.3 mg | |||
Tyrosine | 0.3 mg | |||
Valine | 0.3 mg | |||
Arginine | 0.3 mg | |||
Histidine | 0 mg | |||
Alanine | 0.3 mg | |||
Aspartic Acid | 0.3 mg | |||
Glutamic Acid | 1 mg | |||
Glycine | 0 mg | |||
Proline | 0.7 mg | |||
Serine | 0.3 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 11.6 g | 17.9% | Mid 40% | Average |
Saturated Fat | 6.2 g | 31% | Top 30% | High |
Monounsaturated Fat | 3.7 g | |||
Polyunsaturated Fat | 0.7 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 495 Calories from Fat 310
% Daily Value *
Total Fat 34.5 g 53.1%
Saturated Fat 18.4 g 92%
Trans Fat
Cholesterol 68.6 mg 22.9%
Sodium 1222.5 mg 50.9%
Total Carbohydrates 34 g 11.3%
Dietary Fiber 5.8 g23.2%
Sugars 4.1 g
Protein 16.2 g 32.4%
Vitamin A 0% Vitamin C 6.7%
Calcium 45.9% Iron 11.1%
*Based on a 2000 Calorie diet
Per Serving | Calories 213
Protein 14.2 g | Carbs 6.4 g | Fat 14.4 g
Per Serving | Calories 192
Protein 18.7 g | Carbs 23 g | Fat 3.5 g
Per Serving | Calories 330
Protein 18.3 g | Carbs 15.3 g | Fat 21.9 g
Per Serving | Calories 69
Protein 2.5 g | Carbs 15 g | Fat 0.72 g
Per Serving | Calories 179
Protein 10.2 g | Carbs 19 g | Fat 6.2 g
Per Serving | Calories 65
Protein 6.1 g | Carbs 5.5 g | Fat 2.1 g
Per Serving | Calories 177
Protein 10.9 g | Carbs 4.2 g | Fat 13.4 g
Per Serving | Calories 208
Protein 11.9 g | Carbs 16.6 g | Fat 10.3 g