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Spinach Cottage Casserole - Recipe and Nutrition Facts
38

Spinach Cottage Casserole Recipe

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

The food contains 6.2g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 20 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and low PUFA.

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 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 Cottage Casserole has been given a composite ranking of 38, and in moderation.

Calorie Breakdown

 Calories from Protein28%
 Calories from Fat63%
 Calories from Carbs9%

Why this is good for you

  • Very high in Protein

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat
  • High in Sodium

Diet Suitability

DietSuitability
Atkins DietAVERAGE
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A4.2 IU0.1%Mid 40%Average
Retinol83.2 mcg
Vitamin C2.6 mg4.4%Mid 40%Average
Vitamin D10.5 IU2.6%Top 30%High
Thiamin0 mg
Riboflavin0 mg
Niacin0 mg
Vitamin B60 mg
Folate64.2 mcg16.1%Top 30%High
Folic Acid0 mcg
Vitamin B120.53 mcg8.8%Top 30%High
Pantothenic Acid0.53 mg5.3%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium205.8 mg20.6%Top 10%Very High
Iron1.1 mg5.8%Mid 40%Average
Magnesium36.3 mg9.1%Top 30%High
Phosphorus162.6 mg16.3%Top 30%High
Potassium196.8 mg5.6%Mid 40%Average
Sodium296.9 mg12.4%Mid 40%Average
Zinc1.1 mg7%Top 30%High
Copper0 mg
Manganese0.53 mg26.3%Top 30%High
Selenium9.5 mcg13.5%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate3.3 g1.1%Bottom 30%Low
Dietary Fiber1.2 g4.8%Mid 40%Average
Starch0 g
Sugars0.7 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein10.5 g21.1%Top 30%High
Tryptophan0 mg
Threonine0.5 mg
Isoleucine0.5 mg
Leucine0.5 mg
Lysine1.1 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.5 mg
Tyrosine0.5 mg
Valine0.5 mg
Arginine0.5 mg
Histidine0.5 mg
Alanine0.5 mg
Aspartic Acid1.1 mg
Glutamic Acid2.1 mg
Glycine0 mg
Proline0 mg
Serine0.5 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat10.4 g16%Mid 40%Average
Saturated Fat6.3 g31.6%Top 30%High
Monounsaturated Fat2.6 g
Polyunsaturated Fat0.5 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water75.3 g
Ash1.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 276 Calories from Fat 177

% Daily Value *

Total Fat 19.7 g 30.3%

Saturated Fat 12 g 60%

Trans Fat

Cholesterol 90.9 mg 30.3%

Sodium 564.2 mg 23.5%

Total Carbohydrates 6.2 g 2.1%

Dietary Fiber 2.3 g9.2%

Sugars 1.3 g

Protein 20 g 40%

Vitamin A 0.2% Vitamin C 8.3%

Calcium 39.1% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/spinach-cottage-casserole-90978 Embed Table:

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