Pork Mexican Casserole has a average-calorie, low-carb, average-fat and very high-protein content. It is a good source of Calcium, Vitamin B6, Thiamin, Riboflavin and Niacin.
The food contains 4.3g of carbs. The carbohydrate profile of the the food reveals it is low 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 43.8 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 has a high density of Sodium, thus making it unsuitable for a 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.
It belongs to Mexican cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing Pork Mexican Casserole has been given a composite ranking of 27, and in moderation.
Calories from Protein | 58% | |
Calories from Fat | 37% | |
Calories from Carbs | 6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 660 IU | 13.2% | ||
Vitamin C | 3.5 mg | 5.9% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.34 mg | 1.1% | ||
Thiamin | 1.2 mg | 81.7% | ||
Riboflavin | 0.51 mg | 29.9% | ||
Niacin | 6.1 mg | 30.7% | ||
Vitamin B6 | 0.55 mg | 27.4% | ||
Folate | 8 mcg | 2% | ||
Vitamin B12 | 0.71 mcg | 11.9% | ||
Pantothenic Acid | 0.9 mg | 9% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 230 mg | 23% | ||
Iron | 2.1 mg | 11.6% | ||
Magnesium | 36.4 mg | 9.1% | ||
Phosphorus | 338 mg | 33.8% | ||
Potassium | 569.6 mg | 16.3% | ||
Sodium | 632.2 mg | 26.3% | ||
Zinc | 3.4 mg | 22.9% | ||
Copper | 0.06 mg | 3.1% | ||
Manganese | 0.05 mg | 2.5% | ||
Selenium | 62.7 mcg | 89.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 4.3 g | 1.4% | ||
Dietary Fiber | 0.6 g | 2.4% | ||
Sugars | 2.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 43.8 g | 87.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 12.3 g | 18.9% | ||
Saturated Fat | 6.2 g | 31% | ||
Monounsaturated Fat | 2.5 g | |||
Polyunsaturated Fat | 0.5 g |
Serving size
Amount Per Serving
Calories 321 Calories from Fat 0
% Daily Value *
Total Fat 12.3 g 18.9%
Saturated Fat 6.2 g 31%
Trans Fat
Cholesterol 124.2 mg 41.4%
Sodium 632.2 mg 26.3%
Total Carbohydrates 4.3 g 1.4%
Dietary Fiber 0.6 g2.4%
Sugars 2.3 g
Protein 43.8 g 87.6%
Vitamin A 13.2% Vitamin C 5.9%
Calcium 23% Iron 11.6%
*Based on a 2000 Calorie diet
Per Serving | Calories 325
Protein 38.7 g | Carbs 13.6 g | Fat 11.4 g
Per Serving | Calories 323
Protein 25.7 g | Carbs 38 g | Fat 7.1 g
Per Serving | Calories 288
Protein 21.7 g | Carbs 38.9 g | Fat 6.3 g
Per Serving | Calories 224
Protein 18.5 g | Carbs 19.3 g | Fat 8.1 g
Per Serving | Calories 627
Protein 49.3 g | Carbs 38.2 g | Fat 29.9 g
Per Serving | Calories 84
Protein 5.7 g | Carbs 4.4 g | Fat 4.7 g
Per Serving | Calories 532
Protein 53 g | Carbs 19.1 g | Fat 26 g
Per Serving | Calories 263
Protein 21.2 g | Carbs 24.6 g | Fat 8.6 g