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Easy Tuna Casserol - Recipe and Nutrition Facts
69

Easy Tuna Casserol Recipe

Easy Tuna Casserol has a high-calorie, average-carb, average-fat and very high-protein content. It is a good source of Iron, Vitamin B6, Vitamin B12 and Niacin.

The food contains 23.7g 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 38.5 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.

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".

It a good source of Vitamin B6 and Vitamin B12.

It gives a good yield of Iron at 4.59 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 low density of Sodium, thus making it suitable 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 a very 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 Easy Tuna Casserol has been given a composite ranking of 69, and in moderation.

Calorie Breakdown

 Calories from Protein45%
 Calories from Fat28%
 Calories from Carbs27%

Why this is good for you

  • Very high in Protein
  • High in Vitamin B6
  • Very high in Niacin
  • High in Iron
  • Very low in Sodium
  • Very high in Vitamin B12

Why this is bad for you

  • High in Cholesterol

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A85 IU1.7%
Vitamin C0 mg
Vitamin D0 IU
Vitamin E0.72 mg2.4%
Thiamin0.2 mg13.5%
Riboflavin0.17 mg10%
Niacin18.8 mg94.1%
Vitamin B60.48 mg24.1%
Folate42 mcg10.5%
Vitamin B124 mcg67.1%
Pantothenic Acid0.39 mg3.9%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium45 mg4.5%
Iron4.6 mg25.5%
Magnesium44.8 mg11.2%
Phosphorus248 mg24.8%
Potassium453.6 mg13%
Sodium1 mg0%
Zinc1.3 mg8.4%
Copper0.11 mg5.6%
Manganese0.12 mg6.2%
Selenium115.6 mcg165.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate23.7 g7.9%
Dietary Fiber1.7 g6.8%
Sugars1.4 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein38.5 g77%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat10.8 g16.6%
Saturated Fat1.7 g8.5%
Monounsaturated Fat0.4 g
Polyunsaturated Fat0.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 354 Calories from Fat 0

% Daily Value *

Total Fat 10.8 g 16.6%

Saturated Fat 1.7 g 8.5%

Trans Fat

Cholesterol 60.6 mg 20.2%

Sodium 1 mg 0%

Total Carbohydrates 23.7 g 7.9%

Dietary Fiber 1.7 g6.8%

Sugars 1.4 g

Protein 38.5 g 77%

Vitamin A 1.7% Vitamin C

Calcium 4.5% Iron 25.5%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=119852 Embed Table:

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