Individual Tuna Casserole Recipe
Individual Tuna Casserole has a average-calorie, average-carb, average-fat and very high-protein content. It is a good source of Vitamin A, Vitamin C, Vitamin D and Niacin.
The food contains 30.1g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 29.2 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.
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. 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 low density of Sodium, thus making it suitable 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 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 70, for Individual Tuna Casserole, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 37% | |
| Calories from Fat | 24% | |
| Calories from Carbs | 38% |
Why this is good for you
- Very high in Protein
- Very high in Niacin
- Very high in Vitamin A
- High in Vitamin D
- Very high in Vitamin C
- Very low in Sodium
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 2365 IU | 47.3% | ||
| Vitamin C | 59.5 mg | 99.2% | ||
| Vitamin D | 100 IU | 25% | ||
| Vitamin E | 0.08 mg | 0.27% | ||
| Thiamin | 0.08 mg | 5% | ||
| Riboflavin | 0.03 mg | 1.9% | ||
| Niacin | 6.5 mg | 32.5% | ||
| Vitamin B6 | 0.06 mg | 2.8% | ||
| Folate | 3.6 mcg | 0.9% | ||
| Vitamin B12 | 1.2 mcg | 20% | ||
| Pantothenic Acid | 0.29 mg | 2.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 70 mg | 7% | ||
| Iron | 1.1 mg | 6.1% | ||
| Magnesium | 21.2 mg | 5.3% | ||
| Phosphorus | 162 mg | 16.2% | ||
| Potassium | 30.8 mg | 0.9% | ||
| Sodium | 1 mg | 0% | ||
| Zinc | 0.57 mg | 3.8% | ||
| Copper | 0.12 mg | 5.9% | ||
| Manganese | 0.97 mg | 48.3% | ||
| Selenium | 18.1 mcg | 25.9% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 30.1 g | 10% | ||
| Dietary Fiber | 2 g | 8% | ||
| Sugars | 4.6 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 29.2 g | 58.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 8.4 g | 12.9% | ||
| Saturated Fat | 2.3 g | 11.5% | ||
| Monounsaturated Fat | 1.7 g | |||
| Polyunsaturated Fat | 1.1 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 262 Calories from Fat 0
% Daily Value *
Total Fat 8.4 g 12.9%
Saturated Fat 2.3 g 11.5%
Trans Fat
Cholesterol 50 mg 16.7%
Sodium 1 mg 0%
Total Carbohydrates 30.1 g 10%
Dietary Fiber 2 g8%
Sugars 4.6 g
Protein 29.2 g 58.4%
Vitamin A 47.3% Vitamin C 99.2%
Calcium 7% Iron 6.1%
*Based on a 2000 Calorie diet
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