Squash Crust Egg Casserole Recipe
Squash Crust Egg Casserole has a average-calorie, low-carb, average-fat and high-protein content. It is a good source of Vitamin A and Vitamin C.
The food contains 7g 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 17.7 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 average 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".
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is average 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.
Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 21, for Squash Crust Egg Casserole, and we advise that this food sparingly.
Calorie Breakdown
| Calories from Protein | 34% | |
| Calories from Fat | 52% | |
| Calories from Carbs | 13% |
Why this is good for you
- Very high in Protein
- High in Vitamin A
- Very high in Vitamin C
Why this is bad for you
- Very high in Cholesterol
- High in Saturated Fat
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1070 IU | 21.4% | ||
| Vitamin C | 48.2 mg | 80.4% | ||
| Vitamin D | 61.6 IU | 15.4% | ||
| Vitamin E | 0.94 mg | 3.1% | ||
| Thiamin | 0.06 mg | 4.1% | ||
| Riboflavin | 0.32 mg | 18.9% | ||
| Niacin | 0.66 mg | 3.3% | ||
| Vitamin B6 | 0.28 mg | 14% | ||
| Folate | 47.2 mcg | 11.8% | ||
| Vitamin B12 | 0.82 mcg | 13.7% | ||
| Pantothenic Acid | 0.27 mg | 2.7% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 165 mg | 16.5% | ||
| Iron | 1.7 mg | 9.7% | ||
| Magnesium | 24 mg | 6% | ||
| Phosphorus | 294 mg | 29.4% | ||
| Potassium | 367.7 mg | 10.5% | ||
| Sodium | 531 mg | 22.1% | ||
| Zinc | 1.9 mg | 12.7% | ||
| Copper | 0.12 mg | 6.1% | ||
| Manganese | 0.11 mg | 5.6% | ||
| Selenium | 2.2 mcg | 3.1% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 7 g | 2.3% | ||
| Dietary Fiber | 1.3 g | 5.2% | ||
| Sugars | 2.8 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 17.7 g | 35.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 12.1 g | 18.6% | ||
| Saturated Fat | 4.5 g | 22.5% | ||
| Monounsaturated Fat | 4.7 g | |||
| Polyunsaturated Fat | 1.7 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 205 Calories from Fat 0
% Daily Value *
Total Fat 12.1 g 18.6%
Saturated Fat 4.5 g 22.5%
Trans Fat
Cholesterol 270.3 mg 90.1%
Sodium 531 mg 22.1%
Total Carbohydrates 7 g 2.3%
Dietary Fiber 1.3 g5.2%
Sugars 2.8 g
Protein 17.7 g 35.4%
Vitamin A 21.4% Vitamin C 80.4%
Calcium 16.5% Iron 9.7%
*Based on a 2000 Calorie diet
Related Searches
Pattypan Squash with Eggs
Per Serving | Calories 120
Protein 2 g | Carbs 23 g | Fat 3.5 g
Squash and Egg Omlet
Per Serving | Calories 121
Protein 8.6 g | Carbs 4.7 g | Fat 7.5 g
Squash and Noodle Egg Rolls
Per Serving | Calories 78
Protein 1.6 g | Carbs 15.2 g | Fat 1.6 g
Pork and bean stew
Per Serving | Calories 257
Protein 18.9 g | Carbs 18.2 g | Fat 12.4 g
Herbed Chicken and Broccoli Dinner
Per Serving | Calories 654
Protein 72.9 g | Carbs 60.4 g | Fat 14.7 g
Sullivan Pasta bake
Per Serving | Calories 431
Protein 28 g | Carbs 50.6 g | Fat 12.4 g
hamburg stroganoff
Per Serving | Calories 353
Protein 28.5 g | Carbs 39.1 g | Fat 8.4 g
