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.
Calories from Protein | 12% | |
Calories from Fat | 48% | |
Calories from Carbs | 40% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.34 IU | 0.01% | Bottom 30% | Low |
Retinol | 106.5 mcg | |||
Vitamin C | 6.2 mg | 10.3% | Mid 40% | Average |
Vitamin D | 6.5 IU | 1.6% | Mid 40% | Average |
Thiamin | 0.34 mg | 22.8% | Top 10% | Very High |
Riboflavin | 0.34 mg | 20.1% | Top 10% | Very High |
Niacin | 2.1 mg | 10.3% | Top 30% | High |
Vitamin B6 | 0 mg | |||
Folate | 34.6 mcg | 8.6% | Top 30% | High |
Folic Acid | 22.6 mcg | |||
Vitamin B12 | 6.2 mcg | 102.7% | Top 10% | Very High |
Pantothenic Acid | 0.34 mg | 3.4% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 24.3 mg | 2.4% | Mid 40% | Average |
Iron | 3.1 mg | 17.1% | Top 10% | Very High |
Magnesium | 17.1 mg | 4.3% | Mid 40% | Average |
Phosphorus | 101 mg | 10.1% | Mid 40% | Average |
Potassium | 155.8 mg | 4.5% | Mid 40% | Average |
Sodium | 207.6 mg | 8.7% | Mid 40% | Average |
Zinc | 6.8 mg | 45.7% | Top 10% | Very High |
Copper | 0.68 mg | 34.2% | Top 10% | Very High |
Manganese | 0.34 mg | 17.1% | Top 30% | High |
Selenium | 38.4 mcg | 54.8% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 19.2 g | 6.4% | Mid 40% | Average |
Dietary Fiber | 0.79 g | 3.2% | Mid 40% | Average |
Sugars | 0.6 g | |||
Glucose | 0.3 mg | |||
Fructose | 0.3 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 6.1 g | 12.1% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.3 mg | |||
Isoleucine | 0.3 mg | |||
Leucine | 0.3 mg | |||
Lysine | 0.3 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.3 mg | |||
Tyrosine | 0.3 mg | |||
Valine | 0.3 mg | |||
Arginine | 0.3 mg | |||
Histidine | 0 mg | |||
Alanine | 0.3 mg | |||
Aspartic Acid | 0.3 mg | |||
Glutamic Acid | 1.4 mg | |||
Glycine | 0.3 mg | |||
Proline | 0.3 mg | |||
Serine | 0.3 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 10.3 g | 15.9% | Mid 40% | Average |
Saturated Fat | 6 g | 30% | Top 30% | High |
Monounsaturated Fat | 2.7 g | |||
Polyunsaturated Fat | 0.7 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.4 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
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
Per Serving | Calories 213
Protein 11.1 g | Carbs 16.4 g | Fat 11.2 g
Per Serving | Calories 141
Protein 5.3 g | Carbs 12.5 g | Fat 8.2 g
Per Serving | Calories 178
Protein 9 g | Carbs 16.2 g | Fat 8.6 g
Per Serving | Calories 301
Protein 15.2 g | Carbs 12 g | Fat 21.9 g
Per Serving | Calories 194
Protein 8.8 g | Carbs 11.2 g | Fat 12.9 g
Per Serving | Calories 180
Protein 17.3 g | Carbs 4.5 g | Fat 10.1 g
Per Serving | Calories 264
Protein 11.2 g | Carbs 21.5 g | Fat 15 g
Per Serving | Calories 156
Protein 14.8 g | Carbs 18.1 g | Fat 2.7 g