Spicy Zucchini Casserole has a average-calorie, average-carb, low-fat and average-protein content. It is a good source of Vitamin A, Vitamin B6, Thiamin, Riboflavin and Folate.
The food contains 15.2g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 7.4 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the low fat content makes it suitable if you're on a low-fat diet plan. 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".
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 an average 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 Spicy Zucchini Casserole has been given a composite ranking of 94, and on a regular basis.
Calories from Protein | 28% | |
Calories from Fat | 15% | |
Calories from Carbs | 57% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 2980 IU | 59.6% | ||
Vitamin C | 8.9 mg | 14.9% | ||
Vitamin D | 12.4 IU | 3.1% | ||
Vitamin E | 0.72 mg | 2.4% | ||
Thiamin | 0.34 mg | 22.5% | ||
Riboflavin | 0.55 mg | 32.2% | ||
Niacin | 2.8 mg | 14% | ||
Vitamin B6 | 0.47 mg | 23.5% | ||
Folate | 89.6 mcg | 22.4% | ||
Vitamin B12 | 0.68 mcg | 11.3% | ||
Pantothenic Acid | 0.89 mg | 8.9% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 143 mg | 14.3% | ||
Iron | 3.6 mg | 19.8% | ||
Magnesium | 58 mg | 14.5% | ||
Phosphorus | 152 mg | 15.2% | ||
Potassium | 541.2 mg | 15.5% | ||
Sodium | 267.8 mg | 11.2% | ||
Zinc | 1.1 mg | 7.3% | ||
Copper | 0.2 mg | 9.9% | ||
Manganese | 0.72 mg | 35.8% | ||
Selenium | 6.6 mcg | 9.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 15.2 g | 5.1% | ||
Dietary Fiber | 3.8 g | 15.2% | ||
Sugars | 3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 7.4 g | 14.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 1.8 g | 2.8% | ||
Saturated Fat | 0.8 g | 4% | ||
Monounsaturated Fat | 0.5 g | |||
Polyunsaturated Fat | 0.3 g |
Serving size
Amount Per Serving
Calories 102 Calories from Fat 0
% Daily Value *
Total Fat 1.8 g 2.8%
Saturated Fat 0.8 g 4%
Trans Fat
Cholesterol 2.7 mg 0.9%
Sodium 267.8 mg 11.2%
Total Carbohydrates 15.2 g 5.1%
Dietary Fiber 3.8 g15.2%
Sugars 3 g
Protein 7.4 g 14.8%
Vitamin A 59.6% Vitamin C 14.9%
Calcium 14.3% Iron 19.8%
*Based on a 2000 Calorie diet
Per Serving | Calories 195
Protein 16 g | Carbs 18.3 g | Fat 7.1 g
Per Serving | Calories 152
Protein 8 g | Carbs 11 g | Fat 9.7 g
Per Serving | Calories 8
Protein 0.4 g | Carbs 1.5 g | Fat 0.1 g
Per Serving | Calories 91
Protein 2.6 g | Carbs 11.8 g | Fat 4.7 g
Per Serving | Calories 406
Protein 29.2 g | Carbs 49.8 g | Fat 11.1 g
Per Serving | Calories 94
Protein 2.9 g | Carbs 14.6 g | Fat 3 g
Per Serving | Calories 885
Protein 68.1 g | Carbs 81.8 g | Fat 31.4 g
Per Serving | Calories 519
Protein 18.7 g | Carbs 83.3 g | Fat 15.2 g