Eggless Steph's Black Bean Quinoa Casserole Recipe
Eggless Steph's Black Bean Quinoa Casserole has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin B6, Vitamin B12, Thiamin, Riboflavin and Niacin.
The food contains 45.1g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 14.7 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. 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 has a high density of Sodium, thus making it unsuitable for a 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 80, for Eggless Steph's Black Bean Quinoa Casserole, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 19% | |
| Calories from Fat | 21% | |
| Calories from Carbs | 59% |
Why this is good for you
- High in Protein
- Very high in Vitamin B6
- Very high in Niacin
- Very high in Riboflavin
- Very high in Thiamin
- Very high in Dietary Fiber
Why this is bad for you
- High in Saturated Fat
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 200 IU | 4% | ||
| Vitamin C | 3.9 mg | 6.5% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.06 mg | 0.2% | ||
| Thiamin | 1.7 mg | 113.8% | ||
| Riboflavin | 1.7 mg | 97.8% | ||
| Niacin | 9.7 mg | 48.4% | ||
| Vitamin B6 | 1.6 mg | 80.9% | ||
| Folate | 75.6 mcg | 18.9% | ||
| Vitamin B12 | 1.3 mcg | 22.1% | ||
| Pantothenic Acid | 0.33 mg | 3.3% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 183 mg | 18.3% | ||
| Iron | 3 mg | 16.6% | ||
| Magnesium | 30 mg | 7.5% | ||
| Phosphorus | 114 mg | 11.4% | ||
| Potassium | 519.3 mg | 14.8% | ||
| Sodium | 499.2 mg | 20.8% | ||
| Zinc | 1.1 mg | 7.2% | ||
| Copper | 0.15 mg | 7.3% | ||
| Manganese | 0.42 mg | 20.9% | ||
| Selenium | 4.5 mcg | 6.4% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 45.1 g | 15% | ||
| Dietary Fiber | 10.3 g | 41.2% | ||
| Sugars | 0.5 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 14.7 g | 29.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 7.2 g | 11.1% | ||
| Saturated Fat | 4.1 g | 20.5% | ||
| Monounsaturated Fat | 0.1 g | |||
| Polyunsaturated Fat | 0.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 289 Calories from Fat 0
% Daily Value *
Total Fat 7.2 g 11.1%
Saturated Fat 4.1 g 20.5%
Trans Fat
Cholesterol 16.7 mg 5.6%
Sodium 499.2 mg 20.8%
Total Carbohydrates 45.1 g 15%
Dietary Fiber 10.3 g41.2%
Sugars 0.5 g
Protein 14.7 g 29.4%
Vitamin A 4% Vitamin C 6.5%
Calcium 18.3% Iron 16.6%
*Based on a 2000 Calorie diet
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