My Sister's Cheesy Tuna Casserole has a very high-calorie, high-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B12, Thiamin, Riboflavin, Niacin and Folate.
The food contains 56.3g of carbs. The carbohydrate profile of the the food reveals it is 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 31.2 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.
On top of that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. 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 gives a good yield of Iron at 4.55 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 a 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 a very high 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 45, for My Sister's Cheesy Tuna Casserole, and we advise that this food in moderation.
Calories from Protein | 23% | |
Calories from Fat | 36% | |
Calories from Carbs | 41% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 680 IU | 13.6% | ||
Vitamin C | 0.6 mg | 1% | ||
Vitamin D | 30.4 IU | 7.6% | ||
Vitamin E | 1.1 mg | 3.6% | ||
Thiamin | 0.8 mg | 53% | ||
Riboflavin | 0.63 mg | 37.1% | ||
Niacin | 9.6 mg | 48% | ||
Vitamin B6 | 0.24 mg | 12% | ||
Folate | 181.2 mcg | 45.3% | ||
Vitamin B12 | 1.7 mcg | 28.8% | ||
Pantothenic Acid | 1.1 mg | 10.7% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 433 mg | 43.3% | ||
Iron | 4.6 mg | 25.3% | ||
Magnesium | 70.4 mg | 17.6% | ||
Phosphorus | 502 mg | 50.2% | ||
Potassium | 411 mg | 11.7% | ||
Sodium | 834.2 mg | 34.8% | ||
Zinc | 3.1 mg | 20.6% | ||
Copper | 0.33 mg | 16.6% | ||
Manganese | 0.55 mg | 27.4% | ||
Selenium | 72.3 mcg | 103.3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 56.3 g | 18.8% | ||
Dietary Fiber | 1.8 g | 7.2% | ||
Sugars | 0.7 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 31.2 g | 62.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 21.8 g | 33.5% | ||
Saturated Fat | 11.1 g | 55.5% | ||
Monounsaturated Fat | 5.8 g | |||
Polyunsaturated Fat | 2.2 g |
Serving size
Amount Per Serving
Calories 549 Calories from Fat 0
% Daily Value *
Total Fat 21.8 g 33.5%
Saturated Fat 11.1 g 55.5%
Trans Fat
Cholesterol 122.2 mg 40.7%
Sodium 834.2 mg 34.8%
Total Carbohydrates 56.3 g 18.8%
Dietary Fiber 1.8 g7.2%
Sugars 0.7 g
Protein 31.2 g 62.4%
Vitamin A 13.6% Vitamin C 1%
Calcium 43.3% Iron 25.3%
*Based on a 2000 Calorie diet
Per Serving | Calories 306
Protein 21.4 g | Carbs 30.2 g | Fat 10.3 g
Per Serving | Calories 312
Protein 15.7 g | Carbs 38.6 g | Fat 9.7 g
Per Serving | Calories 203
Protein 20.8 g | Carbs 9.4 g | Fat 8.8 g
Per Serving | Calories 243
Protein 14.9 g | Carbs 12.6 g | Fat 15 g
Per Serving | Calories 315
Protein 16.6 g | Carbs 43.3 g | Fat 9.3 g
Per Serving | Calories 255
Protein 13 g | Carbs 23.1 g | Fat 12.2 g
Per Serving | Calories 183
Protein 23.3 g | Carbs 16.3 g | Fat 2.5 g
Per Serving | Calories 319
Protein 32.4 g | Carbs 28.3 g | Fat 8.6 g