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.
Calories from Protein | 28% | |
Calories from Fat | 63% | |
Calories from Carbs | 9% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 4.2 IU | 0.1% | Mid 40% | Average |
Retinol | 83.2 mcg | |||
Vitamin C | 2.6 mg | 4.4% | Mid 40% | Average |
Vitamin D | 10.5 IU | 2.6% | Top 30% | High |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0 mg | |||
Vitamin B6 | 0 mg | |||
Folate | 64.2 mcg | 16.1% | Top 30% | High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0.53 mcg | 8.8% | Top 30% | High |
Pantothenic Acid | 0.53 mg | 5.3% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 205.8 mg | 20.6% | Top 10% | Very High |
Iron | 1.1 mg | 5.8% | Mid 40% | Average |
Magnesium | 36.3 mg | 9.1% | Top 30% | High |
Phosphorus | 162.6 mg | 16.3% | Top 30% | High |
Potassium | 196.8 mg | 5.6% | Mid 40% | Average |
Sodium | 296.9 mg | 12.4% | Mid 40% | Average |
Zinc | 1.1 mg | 7% | Top 30% | High |
Copper | 0 mg | |||
Manganese | 0.53 mg | 26.3% | Top 30% | High |
Selenium | 9.5 mcg | 13.5% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 3.3 g | 1.1% | Bottom 30% | Low |
Dietary Fiber | 1.2 g | 4.8% | Mid 40% | Average |
Starch | 0 g | |||
Sugars | 0.7 g | |||
Sucrose | 0 mg | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 10.5 g | 21.1% | Top 30% | High |
Tryptophan | 0 mg | |||
Threonine | 0.5 mg | |||
Isoleucine | 0.5 mg | |||
Leucine | 0.5 mg | |||
Lysine | 1.1 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.5 mg | |||
Tyrosine | 0.5 mg | |||
Valine | 0.5 mg | |||
Arginine | 0.5 mg | |||
Histidine | 0.5 mg | |||
Alanine | 0.5 mg | |||
Aspartic Acid | 1.1 mg | |||
Glutamic Acid | 2.1 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0.5 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 10.4 g | 16% | Mid 40% | Average |
Saturated Fat | 6.3 g | 31.6% | Top 30% | High |
Monounsaturated Fat | 2.6 g | |||
Polyunsaturated Fat | 0.5 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Water | 75.3 g | |||
Ash | 1.6 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
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
Per Serving | Calories 189
Protein 7.4 g | Carbs 10.6 g | Fat 13.3 g
Per Serving | Calories 269
Protein 9.2 g | Carbs 10.4 g | Fat 21.6 g
Per Serving | Calories 137
Protein 10.2 g | Carbs 5.7 g | Fat 8.5 g
Per Serving | Calories 72
Protein 10.2 g | Carbs 4.4 g | Fat 1.7 g
Per Serving | Calories 166
Protein 23.4 g | Carbs 10.5 g | Fat 2.8 g
Per Serving | Calories 76
Protein 7.6 g | Carbs 4.7 g | Fat 3.3 g
Per Serving | Calories 186
Protein 11.3 g | Carbs 16.6 g | Fat 8.3 g
Per Serving | Calories 281
Protein 12 g | Carbs 39.7 g | Fat 8.7 g