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Spinach Casserole 23 - Recipe and Nutrition Facts
92

Spinach Casserole 23 Recipe

Spinach Casserole 23 has a average-calorie, low-carb, average-fat and high-protein content. It is a good source of Calcium and Folate.

The food contains 8.2g 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. With 18.9 gms of protein, it is 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.

It has an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is high 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 high 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 Spinach Casserole 23 has been given a composite ranking of 92, and on a regular basis.

Calorie Breakdown

 Calories from Protein55%
 Calories from Fat21%
 Calories from Carbs24%

Why this is good for you

  • Very high in Protein
  • Very low in Cholesterol

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A5.9 IU0.1%Mid 40%Average
Retinol6.5 mcg
Vitamin C2.7 mg4.5%Mid 40%Average
Vitamin D11.4 IU2.8%Top 30%High
Thiamin0 mg
Riboflavin0 mg
Niacin0.54 mg2.7%Mid 40%Average
Vitamin B60 mg
Folate80.5 mcg20.1%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.54 mg5.4%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium138.4 mg13.8%Top 10%Very High
Iron1.6 mg9%Top 30%High
Magnesium44.9 mg11.2%Top 10%Very High
Phosphorus127 mg12.7%Mid 40%Average
Potassium248.6 mg7.1%Top 30%High
Sodium133.1 mg5.5%Mid 40%Average
Zinc0.54 mg3.6%Mid 40%Average
Copper0 mg
Manganese0.54 mg27%Top 30%High
Selenium14.1 mcg20.1%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate4.4 g1.5%Bottom 30%Low
Dietary Fiber1.6 g6.5%Mid 40%Average
Starch0 g
Sugars1 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein10.2 g20.4%Top 30%High
Tryptophan0 mg
Threonine0.5 mg
Isoleucine0.5 mg
Leucine0.5 mg
Lysine0.5 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.5 mg
Tyrosine0.5 mg
Valine0.5 mg
Arginine0.5 mg
Histidine0 mg
Alanine0.5 mg
Aspartic Acid0.5 mg
Glutamic Acid1.6 mg
Glycine0 mg
Proline0.5 mg
Serine0.5 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat1.7 g2.7%Bottom 30%Low
Saturated Fat0.76 g3.8%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water83.2 g
Ash1.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 134 Calories from Fat 29

% Daily Value *

Total Fat 3.2 g 4.9%

Saturated Fat 1.4 g 7%

Trans Fat

Cholesterol 6.9 mg 2.3%

Sodium 246.2 mg 10.3%

Total Carbohydrates 8.2 g 2.7%

Dietary Fiber 3 g12%

Sugars 1.8 g

Protein 18.9 g 37.8%

Vitamin A 0.2% Vitamin C 8.3%

Calcium 25.6% Iron 16.7%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/spinach-casserole-25643 Embed Table:

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