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Turkey and Green Bean Casserole - Recipe and Nutrition Facts
76

Turkey and Green Bean Casserole Recipe

Turkey and Green Bean Casserole has a very high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin E and Niacin.

The food contains 46.4g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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 average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 31.7 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 low 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 gives a good yield of Iron at 5.56 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 low density of Sodium, it is suitable if you are aiming for a healthy, 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 high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also high in Vitamin E, it is qualifies as good food source.

Ideally consumed as a Main Dish.

Based on the composite nutritive standing Turkey and Green Bean Casserole has been given a composite ranking of 76, and in moderation.

Calorie Breakdown

 Calories from Protein25%
 Calories from Fat38%
 Calories from Carbs37%

Why this is good for you

  • Very high in Protein
  • High in Niacin
  • Very high in Vitamin E
  • Very high in Dietary Fiber
  • High in Calcium
  • Very high in Iron

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A215 IU4.3%
Vitamin C3.8 mg6.3%
Vitamin D6.4 IU1.6%
Vitamin E6.8 mg22.5%
Thiamin0.05 mg3.6%
Riboflavin0.18 mg10.5%
Niacin4.8 mg23.8%
Vitamin B60.34 mg16.8%
Folate8 mcg2%
Vitamin B120.41 mcg6.9%
Pantothenic Acid0.76 mg7.6%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium243 mg24.3%
Iron5.6 mg30.9%
Magnesium24 mg6%
Phosphorus195 mg19.5%
Potassium857.8 mg24.5%
Sodium1 mg0%
Zinc2.4 mg16.3%
Copper0.14 mg6.9%
Manganese0.2 mg10%
Selenium27 mcg38.6%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate46.4 g15.5%
Dietary Fiber8.5 g34%
Sugars7.9 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein31.7 g63.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat21.6 g33.2%
Saturated Fat1.7 g8.5%
Monounsaturated Fat1.4 g
Polyunsaturated Fat1.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 524 Calories from Fat 0

% Daily Value *

Total Fat 21.6 g 33.2%

Saturated Fat 1.7 g 8.5%

Trans Fat

Cholesterol 58.5 mg 19.5%

Sodium 1 mg 0%

Total Carbohydrates 46.4 g 15.5%

Dietary Fiber 8.5 g34%

Sugars 7.9 g

Protein 31.7 g 63.4%

Vitamin A 4.3% Vitamin C 6.3%

Calcium 24.3% Iron 30.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1611155 Embed Table:

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