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Heavenly Onion Casserole - Recipe and Nutrition Facts
51

Heavenly Onion Casserole Recipe

Heavenly Onion Casserole has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Riboflavin and Folate.

The food contains 46.6g 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. With 20.5 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 high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and low PUFA.

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 high 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 51, for Heavenly Onion Casserole, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein18%
 Calories from Fat42%
 Calories from Carbs40%

Why this is good for you

  • Very high in Protein
  • Very high in Riboflavin
  • Very high in Calcium
  • High in Folate

Why this is bad for you

  • Very high in Saturated Fat
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietAVERAGE

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A223.1 IU4.5%Top 30%High
Retinol51 mcg
Vitamin C2 mg3.3%Mid 40%Average
Vitamin D5.5 IU1.4%Mid 40%Average
Thiamin0 mg
Riboflavin0.39 mg23.1%Top 10%Very High
Niacin1.6 mg7.8%Mid 40%Average
Vitamin B60 mg
Folate45.5 mcg11.4%Top 30%High
Folic Acid29.4 mcg
Vitamin B120.39 mcg6.5%Top 30%High
Pantothenic Acid0.39 mg3.9%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium169 mg16.9%Top 10%Very High
Iron1.2 mg6.5%Mid 40%Average
Magnesium19.2 mg4.8%Mid 40%Average
Phosphorus159.2 mg15.9%Top 30%High
Potassium146.7 mg4.2%Mid 40%Average
Sodium334.8 mg13.9%Top 30%High
Zinc1.2 mg7.8%Top 30%High
Copper0 mg
Manganese0 mg
Selenium11.8 mcg16.8%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate18.3 g6.1%Mid 40%Average
Dietary Fiber1.2 g4.7%Mid 40%Average
Sugars1.6 g
Glucose0.8 mg
Fructose0.4 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein8 g16.1%Mid 40%Average
Tryptophan0 mg
Threonine0.4 mg
Isoleucine0.4 mg
Leucine0.4 mg
Lysine0.4 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0.4 mg
Valine0.4 mg
Arginine0.4 mg
Histidine0.4 mg
Alanine0.4 mg
Aspartic Acid0.4 mg
Glutamic Acid2 mg
Glycine0.4 mg
Proline0.8 mg
Serine0.4 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat8.5 g13.2%Mid 40%Average
Saturated Fat4.7 g23.5%Mid 40%Average
Monounsaturated Fat2 g
Polyunsaturated Fat0.8 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 462 Calories from Fat 196

% Daily Value *

Total Fat 21.8 g 33.5%

Saturated Fat 12 g 60%

Trans Fat

Cholesterol 55.7 mg 18.6%

Sodium 853.7 mg 35.6%

Total Carbohydrates 46.6 g 15.5%

Dietary Fiber 3 g12%

Sugars 4.2 g

Protein 20.5 g 41%

Vitamin A 11.4% Vitamin C 8.3%

Calcium 43.1% Iron 16.7%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/heavenly-onion-casserole-57622 Embed Table:

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