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Spinach Corn Casserole - Recipe and Nutrition Facts
81

Spinach Corn Casserole Recipe

Spinach Corn Casserole has a average-calorie, average-carb, low-fat and average-protein content. It is a good source of Folate.

The food contains 19.3g 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 3.8 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the low fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA.

It has a high density of Sodium, thus making it unsuitable 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.

Based on the composite nutritive standing Spinach Corn Casserole has been given a composite ranking of 81, and on a regular basis.

Calorie Breakdown

 Calories from Protein13%
 Calories from Fat22%
 Calories from Carbs65%

Why this is good for you

  • Very low in Cholesterol
  • Low in Saturated Fat
  • High in Folate

Why this is bad for you

  • High in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietAVERAGE
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A3.1 IU0.1%Mid 40%Average
Retinol15.5 mcg
Vitamin C4.7 mg7.8%Mid 40%Average
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin0.78 mg3.9%Mid 40%Average
Vitamin B60 mg
Folate73.6 mcg18.4%Top 10%Very High
Folic Acid3.1 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium55 mg5.5%Mid 40%Average
Iron0.78 mg4.3%Mid 40%Average
Magnesium34.1 mg8.5%Top 30%High
Phosphorus56.6 mg5.7%Mid 40%Average
Potassium196.9 mg5.6%Mid 40%Average
Sodium391.6 mg16.3%Top 30%High
Zinc0.78 mg5.2%Mid 40%Average
Copper0 mg
Manganese0 mg
Selenium3.1 mcg4.4%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate15 g5%Mid 40%Average
Dietary Fiber1.9 g7.4%Top 30%High
Sugars2.6 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein2.9 g5.9%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0 mg
Glutamic Acid0.8 mg
Glycine0 mg
Proline0 mg
Serine0 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.2 g3.5%Bottom 30%Low
Saturated Fat0.47 g2.3%Bottom 30%Low
Monounsaturated Fat0.8 g
Polyunsaturated Fat0.8 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 108 Calories from Fat 26

% Daily Value *

Total Fat 2.9 g 4.5%

Saturated Fat 0.6 g 3%

Trans Fat

Cholesterol 0.7 mg 0.23%

Sodium 505.1 mg 21%

Total Carbohydrates 19.3 g 6.4%

Dietary Fiber 2.4 g9.6%

Sugars 3.3 g

Protein 3.8 g 7.6%

Vitamin A 0.1% Vitamin C 10%

Calcium 7.1% Iron 5.6%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/spinach-corn-casserole-348538 Embed Table:

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