Hearty Salmon Casserole has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Thiamin and Folate.
The food contains 39.6g 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 20.1 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's low MUFA and average 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 3.83 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 high density of Sodium, thus making it unsuitable for a low-sodium diet.
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 57, for Hearty Salmon Casserole, and we advise that this food in moderation.
Calories from Protein | 22% | |
Calories from Fat | 35% | |
Calories from Carbs | 43% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 360 IU | 7.2% | ||
Vitamin C | 2.2 mg | 3.6% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.06 mg | 0.2% | ||
Thiamin | 0.32 mg | 21.3% | ||
Riboflavin | 0.05 mg | 3.1% | ||
Niacin | 2.3 mg | 11.4% | ||
Vitamin B6 | 0 mg | |||
Folate | 182.8 mcg | 45.7% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.05 mg | 0.5% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 262 mg | 26.2% | ||
Iron | 3.8 mg | 21.3% | ||
Magnesium | 2.8 mg | 0.7% | ||
Phosphorus | 6 mg | 0.6% | ||
Potassium | 60.7 mg | 1.7% | ||
Sodium | 794.8 mg | 33.1% | ||
Zinc | 0.06 mg | 0.4% | ||
Copper | 0 mg | |||
Manganese | 0.05 mg | 2.7% | ||
Selenium | 0.21 mcg | 0.3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 39.6 g | 13.2% | ||
Dietary Fiber | 5.9 g | 23.6% | ||
Sugars | 4.5 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 20.1 g | 40.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 14.4 g | 22.2% | ||
Saturated Fat | 4.7 g | 23.5% | ||
Monounsaturated Fat | 2.5 g | |||
Polyunsaturated Fat | 3.8 g |
Serving size
Amount Per Serving
Calories 374 Calories from Fat 0
% Daily Value *
Total Fat 14.4 g 22.2%
Saturated Fat 4.7 g 23.5%
Trans Fat
Cholesterol 48.6 mg 16.2%
Sodium 794.8 mg 33.1%
Total Carbohydrates 39.6 g 13.2%
Dietary Fiber 5.9 g23.6%
Sugars 4.5 g
Protein 20.1 g 40.2%
Vitamin A 7.2% Vitamin C 3.6%
Calcium 26.2% Iron 21.3%
*Based on a 2000 Calorie diet
Per Serving | Calories 668
Protein 54.6 g | Carbs 33.4 g | Fat 34.2 g
Per Serving | Calories 231
Protein 20 g | Carbs 16.7 g | Fat 9.2 g
Per Serving | Calories 234
Protein 28.4 g | Carbs 20.6 g | Fat 9.6 g
Per Serving | Calories 425
Protein 29.5 g | Carbs 49.6 g | Fat 11.8 g
Per Serving | Calories 284
Protein 8.7 g | Carbs 47.6 g | Fat 8 g
Per Serving | Calories 226
Protein 14 g | Carbs 26.4 g | Fat 9.1 g
Per Serving | Calories 232
Protein 19.1 g | Carbs 30.3 g | Fat 4.5 g
Per Serving | Calories 355
Protein 25.5 g | Carbs 41.4 g | Fat 9.8 g