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Mexican Couscous Casserole - Recipe and Nutrition Facts
42

Mexican Couscous Casserole Recipe

Mexican Couscous Casserole has a average-calorie, average-carb, average-fat and very high-protein content. It is a good source of Iron.

The food contains 34g 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 25.4 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.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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 gives a good yield of Iron at 5.76 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. 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 belongs to Mexican cuisine. Ideally consumed as a Main Dish.

Based on the composite nutritive standing Mexican Couscous Casserole has been given a composite ranking of 42, and in moderation.

Calorie Breakdown

 Calories from Protein29%
 Calories from Fat32%
 Calories from Carbs39%

Why this is good for you

  • Very high in Protein
  • High in Dietary Fiber
  • Very high in Iron

Why this is bad for you

  • High in Cholesterol
  • High in Saturated Fat
  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A495 IU9.9%
Vitamin C6.7 mg11.2%
Vitamin D0 IU
Vitamin E0 mg
Thiamin0 mg
Riboflavin0 mg
Niacin0 mg
Vitamin B60 mg
Folate3.6 mcg0.9%
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium172 mg17.2%
Iron5.8 mg32%
Magnesium2.4 mg0.6%
Phosphorus6 mg0.6%
Potassium29.4 mg0.8%
Sodium686.1 mg28.6%
Zinc0 mg
Copper0 mg
Manganese0 mg
Selenium0.07 mcg0.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate34 g11.3%
Dietary Fiber6.7 g26.8%
Sugars4.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein25.4 g50.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat12.7 g19.5%
Saturated Fat4.3 g21.5%
Monounsaturated Fat0 g
Polyunsaturated Fat0 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 346 Calories from Fat 0

% Daily Value *

Total Fat 12.7 g 19.5%

Saturated Fat 4.3 g 21.5%

Trans Fat

Cholesterol 75.8 mg 25.3%

Sodium 686.1 mg 28.6%

Total Carbohydrates 34 g 11.3%

Dietary Fiber 6.7 g26.8%

Sugars 4.7 g

Protein 25.4 g 50.8%

Vitamin A 9.9% Vitamin C 11.2%

Calcium 17.2% Iron 32%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=64290 Embed Table:

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