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.
Calories from Protein | 15% | |
Calories from Fat | 11% | |
Calories from Carbs | 74% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 102 IU | 2% | Mid 40% | Average |
Retinol | 25.9 mcg | |||
Vitamin C | 2 mg | 3.3% | Mid 40% | Average |
Vitamin D | 17.9 IU | 4.5% | Top 30% | High |
Thiamin | 0 mg | |||
Riboflavin | 0.4 mg | 23.4% | Top 10% | Very High |
Niacin | 0.8 mg | 4% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 17.9 mcg | 4.5% | Mid 40% | Average |
Folic Acid | 10.8 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.4 mg | 4% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 69.7 mg | 7% | Top 30% | High |
Iron | 0.4 mg | 2.2% | Mid 40% | Average |
Magnesium | 10.4 mg | 2.6% | Bottom 30% | Low |
Phosphorus | 52.6 mg | 5.3% | Mid 40% | Average |
Potassium | 115.5 mg | 3.3% | Mid 40% | Average |
Sodium | 135.3 mg | 5.6% | Mid 40% | Average |
Zinc | 0.4 mg | 2.7% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 7.2 mcg | 10.2% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 21.6 g | 7.2% | Mid 40% | Average |
Dietary Fiber | 0.92 g | 3.7% | Mid 40% | Average |
Sugars | 14.7 g | |||
Glucose | 1.2 mg | |||
Fructose | 1.2 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 4.3 g | 8.6% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0.4 mg | |||
Leucine | 0.4 mg | |||
Lysine | 0.4 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.4 mg | |||
Tyrosine | 0 mg | |||
Valine | 0.4 mg | |||
Arginine | 0 mg | |||
Histidine | 0 mg | |||
Alanine | 0.4 mg | |||
Aspartic Acid | 0.4 mg | |||
Glutamic Acid | 0.8 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0.4 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 1.4 g | 2.2% | Bottom 30% | Low |
Saturated Fat | 0.68 g | 3.4% | Bottom 30% | Low |
Monounsaturated Fat | 0.4 g | |||
Polyunsaturated Fat | 0.4 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 0.8 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
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
Per Serving | Calories 93
Protein 20.3 g | Carbs 0.91 g | Fat 0 g
Per Serving | Calories 279
Protein 29.6 g | Carbs 44.4 g | Fat 2.5 g
Per Serving | Calories 69
Protein 7.9 g | Carbs 6.2 g | Fat 1.3 g
Per Serving | Calories 208
Protein 6.5 g | Carbs 31.5 g | Fat 7.7 g
Per Serving | Calories 118
Protein 8 g | Carbs 18.7 g | Fat 1.5 g
Per Serving | Calories 102
Protein 2.6 g | Carbs 8.1 g | Fat 5.3 g
Per Serving | Calories 115
Protein 2.9 g | Carbs 20.7 g | Fat 2.8 g
Per Serving | Calories 164
Protein 11.7 g | Carbs 3 g | Fat 11.5 g