Anytime Spinach Casserole Recipe
Anytime Spinach Casserole has a average-calorie, low-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin C, Riboflavin and Folate.
The food contains 10.8g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 19.3 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 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 6 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. It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. 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.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 51, for Anytime Spinach Casserole, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 29% | |
| Calories from Fat | 54% | |
| Calories from Carbs | 16% |
Why this is good for you
- Very high in Protein
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 | 6.9 IU | 0.1% | Mid 40% | Average |
| Retinol | 88.4 mcg | |||
| Vitamin C | 21.2 mg | 35.3% | Top 10% | Very High |
| Vitamin D | 32.8 IU | 8.2% | Top 10% | Very High |
| Thiamin | 0 mg | |||
| Riboflavin | 0.53 mg | 31.1% | Top 10% | Very High |
| Niacin | 1.1 mg | 5.3% | Mid 40% | Average |
| Vitamin B6 | 0 mg | |||
| Folate | 180.4 mcg | 45.1% | Top 10% | Very High |
| Folic Acid | 12.7 mcg | |||
| Vitamin B12 | 0.53 mcg | 8.8% | Top 30% | High |
| Pantothenic Acid | 1.1 mg | 10.6% | Top 10% | Very High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 192.6 mg | 19.3% | Top 10% | Very High |
| Iron | 3.2 mg | 17.6% | Top 10% | Very High |
| Magnesium | 72 mg | 18% | Top 10% | Very High |
| Phosphorus | 215.3 mg | 21.5% | Top 10% | Very High |
| Potassium | 0.53 mg | 0.02% | Bottom 30% | Low |
| Sodium | 279.4 mg | 11.6% | Mid 40% | Average |
| Zinc | 1.6 mg | 10.6% | Top 30% | High |
| Copper | 0 mg | |||
| Manganese | 0.53 mg | 26.5% | Top 30% | High |
| Selenium | 15.9 mcg | 22.7% | Top 30% | High |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 5.7 g | 1.9% | Bottom 30% | Low |
| Dietary Fiber | 1.7 g | 6.8% | Mid 40% | Average |
| Starch | 6.3 g | |||
| Sugars | 0.6 g | |||
| Sucrose | 0.5 mg | |||
| Glucose | 0.5 mg | |||
| Fructose | 0 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 10.2 g | 20.4% | Top 30% | High |
| Tryptophan | 0 mg | |||
| Threonine | 0.5 mg | |||
| Isoleucine | 0.5 mg | |||
| Leucine | 0.5 mg | |||
| Lysine | 1.1 mg | |||
| Methionine | 0.5 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.5 mg | |||
| Tyrosine | 0.5 mg | |||
| Valine | 0.5 mg | |||
| Arginine | 0.5 mg | |||
| Histidine | 0.5 mg | |||
| Alanine | 0.5 mg | |||
| Aspartic Acid | 1.1 mg | |||
| Glutamic Acid | 2.1 mg | |||
| Glycine | 0.5 mg | |||
| Proline | 0.5 mg | |||
| Serine | 0.5 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 8.5 g | 13% | Mid 40% | Average |
| Saturated Fat | 3.7 g | 18.3% | Mid 40% | Average |
| Monounsaturated Fat | 3.7 g | |||
| Polyunsaturated Fat | 2.6 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Water | 112.7 g | |||
| Ash | 2.6 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 259 Calories from Fat 144
% Daily Value *
Total Fat 16 g 24.6%
Saturated Fat 6.9 g 34.5%
Trans Fat
Cholesterol 335.3 mg 111.8%
Sodium 528.1 mg 22%
Total Carbohydrates 10.8 g 3.6%
Dietary Fiber 3.2 g12.8%
Sugars 1.2 g
Protein 19.3 g 38.6%
Vitamin A 0.3% Vitamin C 66.7%
Calcium 36.4% Iron 33.3%
*Based on a 2000 Calorie diet
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