Feta Brocolli Tuna Casserrole Recipe
Feta Brocolli Tuna Casserrole has a average-calorie, average-carb, low-fat and very high-protein content. It is a good source of Calcium, Vitamin A, Vitamin B6, Vitamin C and Folate.
The food contains 16.2g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 39.7 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.
Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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 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 has a high density of Sodium, thus making it unsuitable 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 average in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Feta Brocolli Tuna Casserrole has been given a composite ranking of 88, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 66% | |
| Calories from Fat | 7% | |
| Calories from Carbs | 27% |
Why this is good for you
- Very high in Protein
- High in Vitamin B6
- Very high in Vitamin A
- Very high in Vitamin C
- High in Vitamin E
- Very low in Saturated Fat
Why this is bad for you
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 3430 IU | 68.6% | ||
| Vitamin C | 194 mg | 323.3% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 4.7 mg | 15.8% | ||
| Thiamin | 0.2 mg | 13.6% | ||
| Riboflavin | 0.32 mg | 19.1% | ||
| Niacin | 1.3 mg | 6.6% | ||
| Vitamin B6 | 0.5 mg | 24.9% | ||
| Folate | 266.8 mcg | 66.7% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.69 mg | 6.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 216 mg | 21.6% | ||
| Iron | 2.1 mg | 11.4% | ||
| Magnesium | 45.6 mg | 11.4% | ||
| Phosphorus | 168 mg | 16.8% | ||
| Potassium | 1 mg | 0% | ||
| Sodium | 558.3 mg | 23.3% | ||
| Zinc | 0.96 mg | 6.4% | ||
| Copper | 0.1 mg | 5.1% | ||
| Manganese | 0.73 mg | 36.3% | ||
| Selenium | 5.4 mcg | 7.7% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 16.2 g | 5.4% | ||
| Dietary Fiber | 8.5 g | 34% | ||
| Sugars | 4.2 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 39.7 g | 79.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 2 g | 3.1% | ||
| Saturated Fat | 0.1 g | 0.5% | ||
| Monounsaturated Fat | 0.1 g | |||
| Polyunsaturated Fat | 0.5 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 217 Calories from Fat 0
% Daily Value *
Total Fat 2 g 3.1%
Saturated Fat 0.1 g 0.5%
Trans Fat
Cholesterol 44.9 mg 15%
Sodium 558.3 mg 23.3%
Total Carbohydrates 16.2 g 5.4%
Dietary Fiber 8.5 g34%
Sugars 4.2 g
Protein 39.7 g 79.4%
Vitamin A 68.6% Vitamin C 323.3%
Calcium 21.6% Iron 11.4%
*Based on a 2000 Calorie diet
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