Salmon Brown Rice Casserole Recipe
Salmon Brown Rice Casserole has a average-calorie, average-carb, average-fat and very high-protein content. It is a good source of Calcium, Vitamin A, Vitamin B6, Vitamin B12 and Niacin.
The food contains 30g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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 27.3 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.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's average MUFA and average 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.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, 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 77, for Salmon Brown Rice Casserole, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 34% | |
| Calories from Fat | 29% | |
| Calories from Carbs | 37% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- Very high in Niacin
- Very high in Vitamin A
- Very high in Calcium
- Very high in Vitamin B12
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1510 IU | 30.2% | ||
| Vitamin C | 10.1 mg | 16.8% | ||
| Vitamin D | 54 IU | 13.5% | ||
| Vitamin E | 1.1 mg | 3.7% | ||
| Thiamin | 0.23 mg | 15.1% | ||
| Riboflavin | 0.34 mg | 19.8% | ||
| Niacin | 8.8 mg | 44.2% | ||
| Vitamin B6 | 0.77 mg | 38.6% | ||
| Folate | 49.6 mcg | 12.4% | ||
| Vitamin B12 | 5.4 mcg | 90.1% | ||
| Pantothenic Acid | 0.81 mg | 8.1% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 304 mg | 30.4% | ||
| Iron | 2.2 mg | 12% | ||
| Magnesium | 78.4 mg | 19.6% | ||
| Phosphorus | 439 mg | 43.9% | ||
| Potassium | 512.8 mg | 14.7% | ||
| Sodium | 203.5 mg | 8.5% | ||
| Zinc | 2.1 mg | 14.1% | ||
| Copper | 0.27 mg | 13.4% | ||
| Manganese | 0.25 mg | 12.5% | ||
| Selenium | 37.2 mcg | 53.2% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 30 g | 10% | ||
| Dietary Fiber | 3.4 g | 13.6% | ||
| Sugars | 5.9 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 27.3 g | 54.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 10.4 g | 16% | ||
| Saturated Fat | 2.7 g | 13.5% | ||
| Monounsaturated Fat | 3.1 g | |||
| Polyunsaturated Fat | 3 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 331 Calories from Fat 0
% Daily Value *
Total Fat 10.4 g 16%
Saturated Fat 2.7 g 13.5%
Trans Fat
Cholesterol 59.8 mg 19.9%
Sodium 203.5 mg 8.5%
Total Carbohydrates 30 g 10%
Dietary Fiber 3.4 g13.6%
Sugars 5.9 g
Protein 27.3 g 54.6%
Vitamin A 30.2% Vitamin C 16.8%
Calcium 30.4% Iron 12%
*Based on a 2000 Calorie diet
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