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High Protein Egg White Blueberry Casserole - Recipe and Nutrition Facts
70

High Protein Egg White Blueberry Casserole Recipe

High Protein Egg White Blueberry Casserole has a average-calorie, high-carb, average-fat and high-protein content. It is a good source of Riboflavin.

The food contains 54.1g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and high 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 10.8 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.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable 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.

Based on the composite nutritive standing High Protein Egg White Blueberry Casserole has been given a composite ranking of 70, and in moderation.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat11%
 Calories from Carbs74%

Why this is good for you

  • High in Protein
  • Very high in Riboflavin
  • Low in Cholesterol

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A102 IU2%Mid 40%Average
Retinol25.9 mcg
Vitamin C2 mg3.3%Mid 40%Average
Vitamin D17.9 IU4.5%Top 30%High
Thiamin0 mg
Riboflavin0.4 mg23.4%Top 10%Very High
Niacin0.8 mg4%Mid 40%Average
Vitamin B60 mg
Folate17.9 mcg4.5%Mid 40%Average
Folic Acid10.8 mcg
Vitamin B120 mcg
Pantothenic Acid0.4 mg4%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium69.7 mg7%Top 30%High
Iron0.4 mg2.2%Mid 40%Average
Magnesium10.4 mg2.6%Bottom 30%Low
Phosphorus52.6 mg5.3%Mid 40%Average
Potassium115.5 mg3.3%Mid 40%Average
Sodium135.3 mg5.6%Mid 40%Average
Zinc0.4 mg2.7%Mid 40%Average
Copper0 mg
Manganese0 mg
Selenium7.2 mcg10.2%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate21.6 g7.2%Mid 40%Average
Dietary Fiber0.92 g3.7%Mid 40%Average
Sugars14.7 g
Glucose1.2 mg
Fructose1.2 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein4.3 g8.6%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0.4 mg
Leucine0.4 mg
Lysine0.4 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0 mg
Valine0.4 mg
Arginine0 mg
Histidine0 mg
Alanine0.4 mg
Aspartic Acid0.4 mg
Glutamic Acid0.8 mg
Glycine0 mg
Proline0 mg
Serine0.4 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat1.4 g2.2%Bottom 30%Low
Saturated Fat0.68 g3.4%Bottom 30%Low
Monounsaturated Fat0.4 g
Polyunsaturated Fat0.4 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash0.8 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 289 Calories from Fat 32

% Daily Value *

Total Fat 3.6 g 5.5%

Saturated Fat 1.7 g 8.5%

Trans Fat

Cholesterol 8.3 mg 2.8%

Sodium 339.6 mg 14.2%

Total Carbohydrates 54.1 g 18%

Dietary Fiber 2.3 g9.2%

Sugars 36.9 g

Protein 10.8 g 21.6%

Vitamin A 5.1% Vitamin C 8.3%

Calcium 17.5% Iron 5.6%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/high-protein-egg-white-blueberry-casserole-394983 Embed Table:

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