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Chicken and Rice Casserole with vegetables - Recipe and Nutrition Facts
51

Chicken and Rice Casserole with vegetables Recipe

Chicken and Rice Casserole with vegetables has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Niacin.

The food contains 28.1g 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. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 17.2 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's low 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".

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. 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 an average 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 Chicken and Rice Casserole with vegetables, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein31%
 Calories from Fat18%
 Calories from Carbs51%

Why this is good for you

  • Very high in Protein
  • Very high in Niacin

Why this is bad for you

  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A845 IU16.9%
Vitamin C10.7 mg17.8%
Vitamin D0 IU
Vitamin E0.1 mg0.33%
Thiamin0.17 mg11.6%
Riboflavin0.07 mg3.9%
Niacin7.6 mg37.9%
Vitamin B60.36 mg18.1%
Folate55.6 mcg13.9%
Vitamin B120.22 mcg3.7%
Pantothenic Acid0.72 mg7.2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium29 mg2.9%
Iron2.3 mg12.6%
Magnesium22.8 mg5.7%
Phosphorus142 mg14.2%
Potassium210.4 mg6%
Sodium742.2 mg30.9%
Zinc0.72 mg4.8%
Copper0.08 mg3.9%
Manganese0.26 mg13.1%
Selenium14 mcg20%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate28.1 g9.4%
Dietary Fiber2.2 g8.8%
Sugars1.5 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein17.2 g34.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.4 g6.8%
Saturated Fat1.3 g6.5%
Monounsaturated Fat0.2 g
Polyunsaturated Fat0.2 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 230 Calories from Fat 0

% Daily Value *

Total Fat 4.4 g 6.8%

Saturated Fat 1.3 g 6.5%

Trans Fat

Cholesterol 40.5 mg 13.5%

Sodium 742.2 mg 30.9%

Total Carbohydrates 28.1 g 9.4%

Dietary Fiber 2.2 g8.8%

Sugars 1.5 g

Protein 17.2 g 34.4%

Vitamin A 16.9% Vitamin C 17.8%

Calcium 2.9% Iron 12.6%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=822505 Embed Table:

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