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Taco Casserole (Mexican Lasagna) - Recipe and Nutrition Facts
83

Taco Casserole (Mexican Lasagna) Recipe

Taco Casserole (Mexican Lasagna) has a high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin B12 and Folate.

The food contains 48g 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. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 26.1 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.

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 a good source of Vitamin B6 and Vitamin B12.

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 a high density of Sodium, it is unsuitable 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 high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Mexican cuisine. 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 83, for Taco Casserole (Mexican Lasagna), and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein22%
 Calories from Fat38%
 Calories from Carbs40%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Dietary Fiber
  • Very high in Calcium
  • High in Iron
  • Very high in Vitamin B12

Why this is bad for you

  • Very high in Saturated Fat
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A233.7 IU4.7%Top 30%High
Retinol37.5 mcg
Vitamin C2 mg3.4%Mid 40%Average
Vitamin D2.3 IU0.6%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin0.86 mg4.3%Mid 40%Average
Vitamin B60.29 mg14.4%Top 30%High
Folate32.3 mcg8.1%Top 30%High
Folic Acid0 mcg
Vitamin B120.58 mcg9.6%Top 30%High
Pantothenic Acid0.29 mg2.9%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium91.4 mg9.1%Top 30%High
Iron1.4 mg8%Top 30%High
Magnesium35.4 mg8.9%Top 30%High
Phosphorus162 mg16.2%Top 30%High
Potassium263.1 mg7.5%Top 30%High
Sodium229.3 mg9.6%Mid 40%Average
Zinc1.4 mg9.6%Top 30%High
Copper0 mg
Manganese0.29 mg14.4%Top 30%High
Selenium6.1 mcg8.6%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate13.8 g4.6%Mid 40%Average
Dietary Fiber3.3 g13%Top 30%High
Sugars0.6 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein7.5 g15%Mid 40%Average
Tryptophan0 mg
Threonine0.3 mg
Isoleucine0.3 mg
Leucine0.3 mg
Lysine0.6 mg
Methionine0.3 mg
Cystine0 mg
Phenylalanine0.3 mg
Tyrosine0.3 mg
Valine0.3 mg
Arginine0.6 mg
Histidine0.3 mg
Alanine0.3 mg
Aspartic Acid0.6 mg
Glutamic Acid1.4 mg
Glycine0.3 mg
Proline0 mg
Serine0.3 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5.8 g8.9%Mid 40%Average
Saturated Fat2.5 g12.5%Mid 40%Average
Monounsaturated Fat3.2 g
Polyunsaturated Fat0.6 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.7 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 470 Calories from Fat 180

% Daily Value *

Total Fat 20 g 30.8%

Saturated Fat 8.7 g 43.5%

Trans Fat

Cholesterol 52.5 mg 17.5%

Sodium 795.6 mg 33.2%

Total Carbohydrates 48 g 16%

Dietary Fiber 11.3 g45.2%

Sugars 2.2 g

Protein 26.1 g 52.2%

Vitamin A 16.2% Vitamin C 11.7%

Calcium 31.7% Iron 27.8%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/taco-casserole-mexican-lasagna-465958 Embed Table:

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