White Rice & Chicken Casserole Recipe
White Rice & Chicken Casserole has a very high-calorie, high-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Niacin, Folate and Pantothenic Acid.
The food contains 53.8g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 41.8 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 gives a good yield of Iron at 4 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 very high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is 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.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing White Rice & Chicken Casserole has been given a composite ranking of 57, and in moderation.
Calorie Breakdown
| Calories from Protein | 26% | |
| Calories from Fat | 39% | |
| Calories from Carbs | 34% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- Very high in Niacin
- High in Calcium
- High in Iron
- High in Folate
Why this is bad for you
- Very high in Cholesterol
- Very high in Saturated Fat
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 166.7 IU | 3.3% | Mid 40% | Average |
| Retinol | 14.9 mcg | |||
| Vitamin C | 0.41 mg | 0.69% | Mid 40% | Average |
| Vitamin D | 4.8 IU | 1.2% | Mid 40% | Average |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 3.5 mg | 17.6% | Top 30% | High |
| Vitamin B6 | 0.21 mg | 10.4% | Top 30% | High |
| Folate | 20.7 mcg | 5.2% | Mid 40% | Average |
| Folic Acid | 16.8 mcg | |||
| Vitamin B12 | 0.21 mcg | 3.5% | Mid 40% | Average |
| Pantothenic Acid | 0.62 mg | 6.2% | Top 30% | High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 60 mg | 6% | Mid 40% | Average |
| Iron | 0.83 mg | 4.6% | Mid 40% | Average |
| Magnesium | 17 mg | 4.2% | Mid 40% | Average |
| Phosphorus | 109.5 mg | 11% | Mid 40% | Average |
| Potassium | 161.9 mg | 4.6% | Mid 40% | Average |
| Sodium | 373 mg | 15.5% | Top 30% | High |
| Zinc | 0.62 mg | 4.1% | Mid 40% | Average |
| Copper | 0 mg | |||
| Manganese | 0.21 mg | 10.4% | Top 30% | High |
| Selenium | 7.2 mcg | 10.4% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 11.1 g | 3.7% | Mid 40% | Average |
| Dietary Fiber | 0.31 g | 1.2% | Bottom 30% | Low |
| Sugars | 0.4 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 8.7 g | 17.3% | Top 30% | High |
| Tryptophan | 0 mg | |||
| Threonine | 0.4 mg | |||
| Isoleucine | 0.4 mg | |||
| Leucine | 0.4 mg | |||
| Lysine | 0.6 mg | |||
| Methionine | 0.2 mg | |||
| Cystine | 0.2 mg | |||
| Phenylalanine | 0.4 mg | |||
| Tyrosine | 0.2 mg | |||
| Valine | 0.4 mg | |||
| Arginine | 0.4 mg | |||
| Histidine | 0.2 mg | |||
| Alanine | 0.4 mg | |||
| Aspartic Acid | 0.8 mg | |||
| Glutamic Acid | 1.4 mg | |||
| Glycine | 0.4 mg | |||
| Proline | 0.4 mg | |||
| Serine | 0.4 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 5.7 g | 8.8% | Mid 40% | Average |
| Saturated Fat | 2 g | 10.2% | Mid 40% | Average |
| Monounsaturated Fat | 2.1 g | |||
| Polyunsaturated Fat | 1 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.7 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 642 Calories from Fat 249
% Daily Value *
Total Fat 27.7 g 42.6%
Saturated Fat 9.9 g 49.5%
Trans Fat
Cholesterol 131.6 mg 43.9%
Sodium 1801.7 mg 75.1%
Total Carbohydrates 53.8 g 17.9%
Dietary Fiber 1.5 g6%
Sugars 1.8 g
Protein 41.8 g 83.6%
Vitamin A 16.1% Vitamin C 3.3%
Calcium 29% Iron 22.2%
*Based on a 2000 Calorie diet
Related Searches
Nick's Famous Fluffy Rice and Chicken..
Per Serving | Calories 146
Protein 4.2 g | Carbs 26.8 g | Fat 2.4 g
Rice and Chicken Casserole 1
Per Serving | Calories 144
Protein 6.8 g | Carbs 17 g | Fat 5.2 g
Garlic Parmesan Chicken and Noodles
Per Serving | Calories 167
Protein 13.1 g | Carbs 15.6 g | Fat 5.6 g
Lloyd's Squirrel or Chicken Pot Pie
Per Serving | Calories 106
Protein 2.2 g | Carbs 13.4 g | Fat 5 g
Pork Vindaloo 2
Per Serving | Calories 178
Protein 16.6 g | Carbs 2.71 g | Fat 10.8 g
Kimchi Pasta
Per Serving | Calories 383
Protein 11.1 g | Carbs 38.4 g | Fat 20.1 g
