Louisiana Oyster Casserole has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin B12 and Vitamin C.
The food contains 32.1g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 14.3 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 average MUFA and low PUFA.
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 gives a good yield of Iron at 8 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 an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Louisiana cuisine. 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 42, for Louisiana Oyster Casserole, and we advise that this food in moderation.
Calories from Protein | 14% | |
Calories from Fat | 56% | |
Calories from Carbs | 30% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.95 IU | 0.02% | Mid 40% | Average |
Retinol | 133.6 mcg | |||
Vitamin C | 14.2 mg | 23.7% | Top 30% | High |
Vitamin D | 8.1 IU | 2% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 1.9 mg | 9.5% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 37.9 mcg | 9.5% | Top 30% | High |
Folic Acid | 15.6 mcg | |||
Vitamin B12 | 8.5 mcg | 142.2% | Top 10% | Very High |
Pantothenic Acid | 0.47 mg | 4.7% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 24.2 mg | 2.4% | Mid 40% | Average |
Iron | 3.8 mg | 21.1% | Top 10% | Very High |
Magnesium | 20.4 mg | 5.1% | Mid 40% | Average |
Phosphorus | 111.8 mg | 11.2% | Mid 40% | Average |
Potassium | 169.2 mg | 4.8% | Mid 40% | Average |
Sodium | 148.7 mg | 6.2% | Mid 40% | Average |
Zinc | 9 mg | 60% | Top 10% | Very High |
Copper | 0.95 mg | 47.4% | Top 10% | Very High |
Manganese | 0.47 mg | 23.7% | Top 30% | High |
Selenium | 47.4 mcg | 67.7% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 15.2 g | 5.1% | Mid 40% | Average |
Dietary Fiber | 0.76 g | 3% | Mid 40% | Average |
Starch | 0 g | |||
Sugars | 0.5 g | |||
Sucrose | 0 mg | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 6.8 g | 13.6% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.5 mg | |||
Isoleucine | 0.5 mg | |||
Leucine | 0.5 mg | |||
Lysine | 0.5 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.5 mg | |||
Tyrosine | 0 mg | |||
Valine | 0.5 mg | |||
Arginine | 0.5 mg | |||
Histidine | 0 mg | |||
Alanine | 0.5 mg | |||
Aspartic Acid | 0.5 mg | |||
Glutamic Acid | 1.4 mg | |||
Glycine | 0.5 mg | |||
Proline | 0 mg | |||
Serine | 0.5 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 12.5 g | 19.2% | Top 30% | High |
Saturated Fat | 7.2 g | 36% | Top 30% | High |
Monounsaturated Fat | 3.3 g | |||
Polyunsaturated Fat | 0.9 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Water | 64.5 g | |||
Ash | 1.4 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 420 Calories from Fat 237
% Daily Value *
Total Fat 26.3 g 40.5%
Saturated Fat 15.2 g 76%
Trans Fat
Cholesterol 117.6 mg 39.2%
Sodium 313.8 mg 13.1%
Total Carbohydrates 32.1 g 10.7%
Dietary Fiber 1.6 g6.4%
Sugars 1 g
Protein 14.3 g 28.6%
Vitamin A 0% Vitamin C 50%
Calcium 5.1% Iron 44.4%
*Based on a 2000 Calorie diet
Per Serving | Calories 113
Protein 11.7 g | Carbs 12 g | Fat 2 g
Per Serving | Calories 320
Protein 5.5 g | Carbs 75.8 g | Fat 0.99 g
Per Serving | Calories 292
Protein 22.7 g | Carbs 37.4 g | Fat 5.4 g
Per Serving | Calories 127
Protein 12.1 g | Carbs 4.6 g | Fat 6.6 g
Per Serving | Calories 124
Protein 7.1 g | Carbs 12.8 g | Fat 5.1 g
Per Serving | Calories 170
Protein 13.7 g | Carbs 4.5 g | Fat 10.6 g
Per Serving | Calories 107
Protein 6.1 g | Carbs 15.1 g | Fat 2.7 g
Per Serving | Calories 183
Protein 5.9 g | Carbs 29.7 g | Fat 4.5 g