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Pete's Seafood Casserole - Recipe and Nutrition Facts
48

Pete's Seafood Casserole Recipe

Pete's Seafood Casserole has a average-calorie, average-carb, average-fat and very high-protein content. It is a good source of Iron, Vitamin B6, Vitamin B12 and Niacin.

The food contains 29g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 40.4 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 a good source of Vitamin B6 and Vitamin B12.

It gives a good yield of Iron at 4.99 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 a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. 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.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 48, for Pete's Seafood Casserole, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein48%
 Calories from Fat18%
 Calories from Carbs34%

Why this is good for you

  • Very high in Protein
  • High in Vitamin B6
  • High in Niacin
  • Low in Saturated Fat
  • High in Iron
  • Very high in Vitamin B12

Why this is bad for you

  • Very high in Cholesterol
  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A280 IU5.6%
Vitamin C10 mg16.6%
Vitamin D51.2 IU12.8%
Vitamin E1.1 mg3.7%
Thiamin0.1 mg6.6%
Riboflavin0.16 mg9.6%
Niacin5.8 mg28.9%
Vitamin B60.49 mg24.5%
Folate36.8 mcg9.2%
Vitamin B121.9 mcg32.3%
Pantothenic Acid0.62 mg6.2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium141 mg14.1%
Iron5 mg27.7%
Magnesium78.8 mg19.7%
Phosphorus362 mg36.2%
Potassium823.4 mg23.5%
Sodium683.8 mg28.5%
Zinc1.2 mg8.1%
Copper0.21 mg10.6%
Manganese0.2 mg9.8%
Selenium53 mcg75.7%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate29 g9.7%
Dietary Fiber2.5 g10%
Sugars2.3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein40.4 g80.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat6.9 g10.6%
Saturated Fat0.7 g3.5%
Monounsaturated Fat2.7 g
Polyunsaturated Fat0.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 345 Calories from Fat 0

% Daily Value *

Total Fat 6.9 g 10.6%

Saturated Fat 0.7 g 3.5%

Trans Fat

Cholesterol 130.8 mg 43.6%

Sodium 683.8 mg 28.5%

Total Carbohydrates 29 g 9.7%

Dietary Fiber 2.5 g10%

Sugars 2.3 g

Protein 40.4 g 80.8%

Vitamin A 5.6% Vitamin C 16.6%

Calcium 14.1% Iron 27.7%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=865931 Embed Table:

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