Erin's Tuna Casserole Recipe
Erin's Tuna Casserole has a high-calorie, high-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin B12, Thiamin, Riboflavin, Niacin and Folate.
The food contains 52.8g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 20 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 gives a good yield of Iron at 4.34 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 high density of Sodium, it is unsuitable if you are aiming for a healthy, 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 Erin's Tuna Casserole has been given a composite ranking of 60, and in moderation.
Calorie Breakdown
| Calories from Protein | 23% | |
| Calories from Fat | 17% | |
| Calories from Carbs | 60% |
Why this is good for you
- Very high in Protein
- Very high in Niacin
- High in Riboflavin
- Very high in Thiamin
- High in Iron
- High in Vitamin B12
Why this is bad for you
- High in Cholesterol
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 80 IU | 1.6% | ||
| Vitamin C | 0 mg | |||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.94 mg | 3.1% | ||
| Thiamin | 0.76 mg | 50.9% | ||
| Riboflavin | 0.38 mg | 22.5% | ||
| Niacin | 10.6 mg | 53.2% | ||
| Vitamin B6 | 0.21 mg | 10.6% | ||
| Folate | 170.4 mcg | 42.6% | ||
| Vitamin B12 | 1.4 mcg | 22.9% | ||
| Pantothenic Acid | 0.7 mg | 7% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 33 mg | 3.3% | ||
| Iron | 4.3 mg | 24.1% | ||
| Magnesium | 53.6 mg | 13.4% | ||
| Phosphorus | 222 mg | 22.2% | ||
| Potassium | 285.2 mg | 8.1% | ||
| Sodium | 532.3 mg | 22.2% | ||
| Zinc | 1.5 mg | 10% | ||
| Copper | 0.32 mg | 15.8% | ||
| Manganese | 0.54 mg | 27.2% | ||
| Selenium | 71.5 mcg | 102.2% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 52.8 g | 17.6% | ||
| Dietary Fiber | 1.8 g | 7.2% | ||
| Sugars | 0.7 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 20 g | 40% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 6.8 g | 10.5% | ||
| Saturated Fat | 1.5 g | 7.5% | ||
| Monounsaturated Fat | 1.6 g | |||
| Polyunsaturated Fat | 1.8 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 355 Calories from Fat 0
% Daily Value *
Total Fat 6.8 g 10.5%
Saturated Fat 1.5 g 7.5%
Trans Fat
Cholesterol 76 mg 25.3%
Sodium 532.3 mg 22.2%
Total Carbohydrates 52.8 g 17.6%
Dietary Fiber 1.8 g7.2%
Sugars 0.7 g
Protein 20 g 40%
Vitamin A 1.6% Vitamin C
Calcium 3.3% Iron 24.1%
*Based on a 2000 Calorie diet
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