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.
Calories from Protein | 48% | |
Calories from Fat | 18% | |
Calories from Carbs | 34% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 280 IU | 5.6% | ||
Vitamin C | 10 mg | 16.6% | ||
Vitamin D | 51.2 IU | 12.8% | ||
Vitamin E | 1.1 mg | 3.7% | ||
Thiamin | 0.1 mg | 6.6% | ||
Riboflavin | 0.16 mg | 9.6% | ||
Niacin | 5.8 mg | 28.9% | ||
Vitamin B6 | 0.49 mg | 24.5% | ||
Folate | 36.8 mcg | 9.2% | ||
Vitamin B12 | 1.9 mcg | 32.3% | ||
Pantothenic Acid | 0.62 mg | 6.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 141 mg | 14.1% | ||
Iron | 5 mg | 27.7% | ||
Magnesium | 78.8 mg | 19.7% | ||
Phosphorus | 362 mg | 36.2% | ||
Potassium | 823.4 mg | 23.5% | ||
Sodium | 683.8 mg | 28.5% | ||
Zinc | 1.2 mg | 8.1% | ||
Copper | 0.21 mg | 10.6% | ||
Manganese | 0.2 mg | 9.8% | ||
Selenium | 53 mcg | 75.7% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 29 g | 9.7% | ||
Dietary Fiber | 2.5 g | 10% | ||
Sugars | 2.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 40.4 g | 80.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 6.9 g | 10.6% | ||
Saturated Fat | 0.7 g | 3.5% | ||
Monounsaturated Fat | 2.7 g | |||
Polyunsaturated Fat | 0.9 g |
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
Per Serving | Calories 243
Protein 21.5 g | Carbs 12.7 g | Fat 11.8 g
Per Serving | Calories 480
Protein 23 g | Carbs 43 g | Fat 23 g
Per Serving | Calories 409
Protein 42.5 g | Carbs 30.2 g | Fat 12.9 g
Per Serving | Calories 325
Protein 26.6 g | Carbs 22 g | Fat 14.1 g
Per Serving | Calories 220
Protein 21.2 g | Carbs 14.8 g | Fat 9.4 g
Per Serving | Calories 156
Protein 6.6 g | Carbs 4.8 g | Fat 12.3 g
Per Serving | Calories 489
Protein 43.6 g | Carbs 2.3 g | Fat 33.4 g
Per Serving | Calories 221
Protein 6.4 g | Carbs 43.6 g | Fat 1 g