Mom's Tuna Casserole (Semi-Healthy Version) Recipe
Mom's Tuna Casserole (Semi-Healthy Version) has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Thiamin and Folate.
The food contains 27.9g 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. It contains a low amount of carbohydrates, making it suitable for some of the low-carb diets. Its low sugar content puts it in the bottom 20 percentile. This is often undesirable a good thing for people watching their sugar intake. With 15.5 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average 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".
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. 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 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 Mom's Tuna Casserole (Semi-Healthy Version) has been given a composite ranking of 35, and in moderation.
Calorie Breakdown
| Calories from Protein | 20% | |
| Calories from Fat | 45% | |
| Calories from Carbs | 35% |
Why this is good for you
- Very high in Protein
- High in Thiamin
- High in Calcium
- High in Folate
Why this is bad for you
- High in Cholesterol
- Very high in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 465 IU | 9.3% | ||
| Vitamin C | 0.3 mg | 0.5% | ||
| Vitamin D | 3.6 IU | 0.9% | ||
| Vitamin E | 0.44 mg | 1.5% | ||
| Thiamin | 0.35 mg | 23.4% | ||
| Riboflavin | 0.31 mg | 18.5% | ||
| Niacin | 2.6 mg | 12.9% | ||
| Vitamin B6 | 0.07 mg | 3.6% | ||
| Folate | 82 mcg | 20.5% | ||
| Vitamin B12 | 0.5 mcg | 8.4% | ||
| Pantothenic Acid | 0.5 mg | 5% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 271 mg | 27.1% | ||
| Iron | 1.9 mg | 10.4% | ||
| Magnesium | 31.2 mg | 7.8% | ||
| Phosphorus | 259 mg | 25.9% | ||
| Potassium | 168.6 mg | 4.8% | ||
| Sodium | 384.1 mg | 16% | ||
| Zinc | 1.6 mg | 10.7% | ||
| Copper | 0.14 mg | 6.8% | ||
| Manganese | 0.24 mg | 11.9% | ||
| Selenium | 23.4 mcg | 33.4% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 27.9 g | 9.3% | ||
| Dietary Fiber | 1.3 g | 5.2% | ||
| Sugars | 0.3 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 15.5 g | 31% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 15.8 g | 24.3% | ||
| Saturated Fat | 8.9 g | 44.5% | ||
| Monounsaturated Fat | 4.3 g | |||
| Polyunsaturated Fat | 1 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 315 Calories from Fat 0
% Daily Value *
Total Fat 15.8 g 24.3%
Saturated Fat 8.9 g 44.5%
Trans Fat
Cholesterol 73.6 mg 24.5%
Sodium 384.1 mg 16%
Total Carbohydrates 27.9 g 9.3%
Dietary Fiber 1.3 g5.2%
Sugars 0.3 g
Protein 15.5 g 31%
Vitamin A 9.3% Vitamin C 0.5%
Calcium 27.1% Iron 10.4%
*Based on a 2000 Calorie diet
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