Mirliton casserole with crab and shrimp Recipe
Mirliton casserole with crab and shrimp has a high-calorie, low-carb, very high-fat and high-protein content. It is a good source of Calcium, Vitamin A, Vitamin B12 and Vitamin C.
The food contains 8g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 25 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its very 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. 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".
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 a high density of Sodium, thus making it unsuitable for a 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 very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Mirliton casserole with crab and shrimp has been given a composite ranking of 15, and sparingly.
Calorie Breakdown
| Calories from Protein | 22% | |
| Calories from Fat | 71% | |
| Calories from Carbs | 7% |
Why this is good for you
- Very high in Protein
- High in Vitamin A
- High in Vitamin C
- High in Calcium
- Very high in Vitamin B12
Why this is bad for you
- Very high in Cholesterol
- Very high in Saturated Fat
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1125 IU | 22.5% | ||
| Vitamin C | 13.1 mg | 21.9% | ||
| Vitamin D | 21.2 IU | 5.3% | ||
| Vitamin E | 1.6 mg | 5.2% | ||
| Thiamin | 0.1 mg | 6.6% | ||
| Riboflavin | 0.1 mg | 5.6% | ||
| Niacin | 3.2 mg | 15.9% | ||
| Vitamin B6 | 0.21 mg | 10.3% | ||
| Folate | 65.2 mcg | 16.3% | ||
| Vitamin B12 | 6 mcg | 100.8% | ||
| Pantothenic Acid | 0.52 mg | 5.2% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 230 mg | 23% | ||
| Iron | 1.8 mg | 10% | ||
| Magnesium | 40.8 mg | 10.2% | ||
| Phosphorus | 306 mg | 30.6% | ||
| Potassium | 532.2 mg | 15.2% | ||
| Sodium | 638.6 mg | 26.6% | ||
| Zinc | 3.9 mg | 26.1% | ||
| Copper | 0.55 mg | 27.6% | ||
| Manganese | 0.19 mg | 9.5% | ||
| Selenium | 42.4 mcg | 60.6% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 8 g | 2.7% | ||
| Dietary Fiber | 3.1 g | 12.4% | ||
| Sugars | 0 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 25 g | 50% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 35.4 g | 54.5% | ||
| Saturated Fat | 21.2 g | 106% | ||
| Monounsaturated Fat | 8.9 g | |||
| Polyunsaturated Fat | 1.8 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 445 Calories from Fat 0
% Daily Value *
Total Fat 35.4 g 54.5%
Saturated Fat 21.2 g 106%
Trans Fat
Cholesterol 209.4 mg 69.8%
Sodium 638.6 mg 26.6%
Total Carbohydrates 8 g 2.7%
Dietary Fiber 3.1 g12.4%
Sugars 0 g
Protein 25 g 50%
Vitamin A 22.5% Vitamin C 21.9%
Calcium 23% Iron 10%
*Based on a 2000 Calorie diet
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