Spinach in Puff Pastry Casserole Recipe
Spinach in Puff Pastry Casserole has a very high-calorie, average-carb, very high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B12, Riboflavin and Folate.
The food contains 45.9g of carbs. The carbohydrate profile of the the food reveals it is average 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. It contains a low amount of carbohydrates, making it suitable for some of the low-carb diets. With 28.8 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.
On top of that, Not only that, the very high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's high MUFA and average PUFA. It is also ranked in the top 10 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It gives a good yield of Iron at 5 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. 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 high 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.
Based on the composite nutritive standing Spinach in Puff Pastry Casserole has been given a composite ranking of 54, and in moderation.
Calorie Breakdown
| Calories from Protein | 15% | |
| Calories from Fat | 60% | |
| Calories from Carbs | 24% |
Why this is good for you
- Very high in Protein
- Very high in Riboflavin
- Very high in Calcium
- High in Iron
- Very high in Vitamin B12
- Very high in Folate
Why this is bad for you
- Very high in Cholesterol
- Very high in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 4.4 IU | 0.1% | Mid 40% | Average |
| Retinol | 55.1 mcg | |||
| Vitamin C | 2.4 mg | 4% | Mid 40% | Average |
| Vitamin D | 10.5 IU | 2.6% | Top 30% | High |
| Thiamin | 0 mg | |||
| Riboflavin | 0.34 mg | 20% | Top 10% | Very High |
| Niacin | 1.4 mg | 6.8% | Mid 40% | Average |
| Vitamin B6 | 0 mg | |||
| Folate | 83.3 mcg | 20.8% | Top 10% | Very High |
| Folic Acid | 18 mcg | |||
| Vitamin B12 | 0.68 mcg | 11.3% | Top 30% | High |
| Pantothenic Acid | 0.34 mg | 3.4% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 211.2 mg | 21.1% | Top 10% | Very High |
| Iron | 1.7 mg | 9.4% | Top 30% | High |
| Magnesium | 42.5 mg | 10.6% | Top 10% | Very High |
| Phosphorus | 163.3 mg | 16.3% | Top 30% | High |
| Potassium | 187.4 mg | 5.4% | Mid 40% | Average |
| Sodium | 148.4 mg | 6.2% | Mid 40% | Average |
| Zinc | 1.4 mg | 9.1% | Top 30% | High |
| Copper | 0 mg | |||
| Manganese | 0.34 mg | 17% | Top 30% | High |
| Selenium | 15.3 mcg | 21.9% | Top 30% | High |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 15.6 g | 5.2% | Mid 40% | Average |
| Dietary Fiber | 1.6 g | 6.4% | Mid 40% | Average |
| Sugars | 0.9 g | |||
| Glucose | 0.3 mg | |||
| Fructose | 0 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 9.8 g | 19.6% | Top 30% | High |
| Tryptophan | 0 mg | |||
| Threonine | 0.3 mg | |||
| Isoleucine | 0.3 mg | |||
| Leucine | 0.3 mg | |||
| Lysine | 0.7 mg | |||
| Methionine | 0.3 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.7 mg | |||
| Tyrosine | 0.3 mg | |||
| Valine | 0.7 mg | |||
| Arginine | 0.3 mg | |||
| Histidine | 0.3 mg | |||
| Alanine | 0.3 mg | |||
| Aspartic Acid | 0.7 mg | |||
| Glutamic Acid | 2 mg | |||
| Glycine | 0.3 mg | |||
| Proline | 0 mg | |||
| Serine | 0.7 mg | |||
| Hydroxyproline | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 17.1 g | 26.3% | Top 30% | High |
| Saturated Fat | 6.5 g | 32.3% | Top 30% | High |
| Monounsaturated Fat | 7.8 g | |||
| Polyunsaturated Fat | 1.7 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.4 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 741 Calories from Fat 452
% Daily Value *
Total Fat 50.2 g 77.2%
Saturated Fat 19 g 95%
Trans Fat
Cholesterol 158.2 mg 52.7%
Sodium 436.2 mg 18.2%
Total Carbohydrates 45.9 g 15.3%
Dietary Fiber 4.7 g18.8%
Sugars 2.5 g
Protein 28.8 g 57.6%
Vitamin A 0.3% Vitamin C 11.7%
Calcium 62.1% Iron 27.8%
*Based on a 2000 Calorie diet
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