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Tamale Casserole 3 - Recipe and Nutrition Facts
65

Tamale Casserole 3 Recipe

Tamale Casserole 3 has a high-calorie, high-carb, high-fat and high-protein content. It is a good source of Iron, Niacin and Folate.

The food contains 62.2g of carbs. The carbohydrate profile of the the food reveals it is high 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. With 19.4 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

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

It gives a good yield of Iron at 4 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. It has a very 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.

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 65, for Tamale Casserole 3, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein17%
 Calories from Fat28%
 Calories from Carbs55%

Why this is good for you

  • Very high in Protein
  • High in Niacin
  • Very high in Dietary Fiber
  • High in Iron
  • Very high in Folate

Why this is bad for you

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

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A100.3 IU2%Mid 40%Average
Retinol11.1 mcg
Vitamin C2.1 mg3.4%Mid 40%Average
Vitamin D2.6 IU0.7%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin1.5 mg7.3%Mid 40%Average
Vitamin B60 mg
Folate41.1 mcg10.3%Top 30%High
Folic Acid11.1 mcg
Vitamin B120.29 mcg4.9%Top 30%High
Pantothenic Acid0.29 mg2.9%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium43.1 mg4.3%Mid 40%Average
Iron1.2 mg6.5%Mid 40%Average
Magnesium20.2 mg5.1%Mid 40%Average
Phosphorus92.1 mg9.2%Mid 40%Average
Potassium146.6 mg4.2%Mid 40%Average
Sodium408.7 mg17%Top 30%High
Zinc0.88 mg5.9%Mid 40%Average
Copper0 mg
Manganese0.29 mg14.7%Top 30%High
Selenium6.2 mcg8.8%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate18.2 g6.1%Mid 40%Average
Dietary Fiber3.4 g13.7%Top 10%Very High
Sugars1.2 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein5.7 g11.4%Mid 40%Average
Tryptophan0 mg
Threonine0.3 mg
Isoleucine0.3 mg
Leucine0.3 mg
Lysine0.3 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.3 mg
Tyrosine0.3 mg
Valine0.3 mg
Arginine0.3 mg
Histidine0.3 mg
Alanine0.3 mg
Aspartic Acid0.6 mg
Glutamic Acid1.2 mg
Glycine0.3 mg
Proline0.3 mg
Serine0.3 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.2 g6.5%Mid 40%Average
Saturated Fat1.7 g8.5%Mid 40%Average
Monounsaturated Fat1.5 g
Polyunsaturated Fat0.6 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.5 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 452 Calories from Fat 129

% Daily Value *

Total Fat 14.3 g 22%

Saturated Fat 5.8 g 29%

Trans Fat

Cholesterol 67.6 mg 22.5%

Sodium 1393.5 mg 58.1%

Total Carbohydrates 62.2 g 20.7%

Dietary Fiber 11.7 g46.8%

Sugars 4.1 g

Protein 19.4 g 38.8%

Vitamin A 6.8% Vitamin C 11.7%

Calcium 14.7% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/tamale-casserole-46398 Embed Table:

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