Notice: Memcache::connect(): Server 127.0.0.1 (tcp 11221, udp 0) failed with: Connection refused (111) in /home/nr/nutritionrank.com/html/sites/all/modules/contrib/memcache/dmemcache.inc on line 351

Warning: Memcache::connect(): Can't connect to 127.0.0.1:11221, Connection refused (111) in /home/nr/nutritionrank.com/html/sites/all/modules/contrib/memcache/dmemcache.inc on line 351

Notice: Memcache::connect(): Server 127.0.0.1 (tcp 11221, udp 0) failed with: Connection refused (111) in /home/nr/nutritionrank.com/html/sites/all/modules/contrib/memcache/dmemcache.inc on line 351

Warning: Memcache::connect(): Can't connect to 127.0.0.1:11221, Connection refused (111) in /home/nr/nutritionrank.com/html/sites/all/modules/contrib/memcache/dmemcache.inc on line 351
Healthy Lower Fat Mexican Casserole - Recipe and Nutrition Facts
84

Healthy Lower Fat Mexican Casserole Recipe

Healthy Lower Fat Mexican Casserole has a very high-calorie, very high-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Thiamin, Riboflavin, Niacin, Folate and Pantothenic Acid.

The food contains 91.8g of carbs. The carbohydrate profile of the the food reveals it is very high 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 44.1 gms of protein, it is very 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 average 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 gives a good yield of Iron at 7 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. 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 very high 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 Mexican 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 84, for Healthy Lower Fat Mexican Casserole, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein26%
 Calories from Fat19%
 Calories from Carbs55%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • High in Vitamin C
  • Very high in Riboflavin
  • Very high in Thiamin

Why this is bad for you

  • High in Cholesterol
  • High in Saturated Fat

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A249.9 IU5%Top 30%High
Retinol12.2 mcg
Vitamin C5 mg8.4%Mid 40%Average
Vitamin D5.6 IU1.4%Mid 40%Average
Thiamin0.3 mg19.8%Top 10%Very High
Riboflavin0.3 mg17.5%Top 10%Very High
Niacin3.6 mg17.8%Top 30%High
Vitamin B60.3 mg14.8%Top 30%High
Folate82.8 mcg20.7%Top 10%Very High
Folic Acid0 mcg
Vitamin B120.3 mcg4.9%Top 30%High
Pantothenic Acid0.89 mg8.9%Top 10%Very High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium71.8 mg7.2%Top 30%High
Iron2.1 mg11.5%Top 30%High
Magnesium64.7 mg16.2%Top 10%Very High
Phosphorus204.2 mg20.4%Top 30%High
Potassium0.3 mg0.01%Bottom 30%Low
Sodium109.3 mg4.6%Mid 40%Average
Zinc1.8 mg11.9%Top 30%High
Copper0.3 mg14.8%Top 10%Very High
Manganese0.89 mg44.5%Top 10%Very High
Selenium8.3 mcg11.9%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate27.2 g9.1%Top 30%High
Dietary Fiber5.1 g20.4%Top 10%Very High
Sugars0.9 g
Glucose0.6 mg
Fructose0.3 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein13.1 g26.2%Top 30%High
Tryptophan0 mg
Threonine0.6 mg
Isoleucine0.6 mg
Leucine0.6 mg
Lysine0.6 mg
Methionine0.3 mg
Cystine0 mg
Phenylalanine0.6 mg
Tyrosine0.3 mg
Valine0.6 mg
Arginine0.6 mg
Histidine0.3 mg
Alanine0.6 mg
Aspartic Acid0.9 mg
Glutamic Acid2.4 mg
Glycine0.6 mg
Proline0 mg
Serine0.6 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.1 g6.3%Mid 40%Average
Saturated Fat1.5 g7.3%Mid 40%Average
Monounsaturated Fat1.2 g
Polyunsaturated Fat0.9 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash2.1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 645 Calories from Fat 124

% Daily Value *

Total Fat 13.8 g 21.2%

Saturated Fat 4.9 g 24.5%

Trans Fat

Cholesterol 71.9 mg 24%

Sodium 368.2 mg 15.3%

Total Carbohydrates 91.8 g 30.6%

Dietary Fiber 17.2 g68.8%

Sugars 3.2 g

Protein 44.1 g 88.2%

Vitamin A 16.8% Vitamin C 28.3%

Calcium 24.2% Iron 38.9%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/healthy-lower-fat-mexican-casserole-376072 Embed Table:

Related Searches

83

Lower Fat Burrito Casserole

Per Serving | Calories 145
Protein 5.5 g | Carbs 25.7 g | Fat 2.7 g

51

reduced fat Squash Casserole

Per Serving | Calories 78
Protein 2.5 g | Carbs 10.9 g | Fat 2.9 g

79

Lower Fat Burrito Casserole 1

Per Serving | Calories 136
Protein 4.9 g | Carbs 22.5 g | Fat 2.8 g

35

Fat Spinach Casserole

Per Serving | Calories 236
Protein 6.5 g | Carbs 5.4 g | Fat 22.3 g

84

Tuna Noodle Casserole 8

Per Serving | Calories 114
Protein 9 g | Carbs 10.6 g | Fat 3.8 g

50

Bennigan's Ale House Shrimp and Pasta

Per Serving | Calories 100
Protein 6.4 g | Carbs 14.7 g | Fat 1.8 g

70

Spanish Rice 5

Per Serving | Calories 195
Protein 4.6 g | Carbs 33.2 g | Fat 4.5 g

76

Kung Pao Chicken 2

Per Serving | Calories 152
Protein 10.5 g | Carbs 17.2 g | Fat 4.5 g