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Oyster Casserole (Ostiones En Cazuela) - Recipe and Nutrition Facts
47

Oyster Casserole (Ostiones En Cazuela) Recipe

Oyster Casserole (Ostiones En Cazuela) has a very high-calorie, high-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin B12, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.

The food contains 56g of carbs. The carbohydrate profile of the the food reveals it is high 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 17.7 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

On top of that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. 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 9 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. 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.

Ideally consumed as a Main Dish.

Based on the composite nutritive standing Oyster Casserole (Ostiones En Cazuela) has been given a composite ranking of 47, and in moderation.

Calorie Breakdown

 Calories from Protein12%
 Calories from Fat48%
 Calories from Carbs40%

Why this is good for you

  • Very high in Protein
  • High in Niacin
  • High in Vitamin C
  • Very high in Riboflavin
  • Very high in Thiamin
  • Very high in Iron

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat
  • High in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.34 IU0.01%Bottom 30%Low
Retinol106.5 mcg
Vitamin C6.2 mg10.3%Mid 40%Average
Vitamin D6.5 IU1.6%Mid 40%Average
Thiamin0.34 mg22.8%Top 10%Very High
Riboflavin0.34 mg20.1%Top 10%Very High
Niacin2.1 mg10.3%Top 30%High
Vitamin B60 mg
Folate34.6 mcg8.6%Top 30%High
Folic Acid22.6 mcg
Vitamin B126.2 mcg102.7%Top 10%Very High
Pantothenic Acid0.34 mg3.4%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium24.3 mg2.4%Mid 40%Average
Iron3.1 mg17.1%Top 10%Very High
Magnesium17.1 mg4.3%Mid 40%Average
Phosphorus101 mg10.1%Mid 40%Average
Potassium155.8 mg4.5%Mid 40%Average
Sodium207.6 mg8.7%Mid 40%Average
Zinc6.8 mg45.7%Top 10%Very High
Copper0.68 mg34.2%Top 10%Very High
Manganese0.34 mg17.1%Top 30%High
Selenium38.4 mcg54.8%Top 10%Very High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate19.2 g6.4%Mid 40%Average
Dietary Fiber0.79 g3.2%Mid 40%Average
Sugars0.6 g
Glucose0.3 mg
Fructose0.3 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein6.1 g12.1%Mid 40%Average
Tryptophan0 mg
Threonine0.3 mg
Isoleucine0.3 mg
Leucine0.3 mg
Lysine0.3 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.3 mg
Tyrosine0.3 mg
Valine0.3 mg
Arginine0.3 mg
Histidine0 mg
Alanine0.3 mg
Aspartic Acid0.3 mg
Glutamic Acid1.4 mg
Glycine0.3 mg
Proline0.3 mg
Serine0.3 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat10.3 g15.9%Mid 40%Average
Saturated Fat6 g30%Top 30%High
Monounsaturated Fat2.7 g
Polyunsaturated Fat0.7 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.4 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 567 Calories from Fat 272

% Daily Value *

Total Fat 30.2 g 46.5%

Saturated Fat 17.5 g 87.5%

Trans Fat

Cholesterol 128.8 mg 42.9%

Sodium 606.3 mg 25.3%

Total Carbohydrates 56 g 18.7%

Dietary Fiber 2.3 g9.2%

Sugars 1.8 g

Protein 17.7 g 35.4%

Vitamin A 0% Vitamin C 30%

Calcium 7.1% Iron 50%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/oyster-casserole-ostiones-en-cazuela-306651 Embed Table:

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