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Vegan Taco Casserole - Recipe and Nutrition Facts
89

Vegan Taco Casserole Recipe

Vegan Taco Casserole has a high-calorie, high-carb, low-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.

The food contains 64.5g of carbs. The carbohydrate profile of the the food reveals it is high 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 19.5 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. 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 a good source of Vitamin B6 and Vitamin B12.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 gives a good yield of Iron at 4.27 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 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 89, for Vegan Taco Casserole, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein22%
 Calories from Fat6%
 Calories from Carbs72%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin A
  • High in Vitamin C
  • Very high in Riboflavin

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A6140 IU122.8%
Vitamin C12.2 mg20.3%
Vitamin D0 IU
Vitamin E0 mg
Thiamin7.2 mg483.3%
Riboflavin7.3 mg427.2%
Niacin42.2 mg211.2%
Vitamin B67.3 mg363.8%
Folate208 mcg52%
Vitamin B126 mcg99.8%
Pantothenic Acid0.86 mg8.6%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium73 mg7.3%
Iron4.3 mg23.7%
Magnesium24.4 mg6.1%
Phosphorus149 mg14.9%
Potassium384.5 mg11%
Sodium719.7 mg30%
Zinc2.5 mg16.8%
Copper0.11 mg5.6%
Manganese0.23 mg11.6%
Selenium18 mcg25.7%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate64.5 g21.5%
Dietary Fiber8.6 g34.4%
Sugars13 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein19.5 g39%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.5 g3.8%
Saturated Fat0.2 g1%
Monounsaturated Fat0 g
Polyunsaturated Fat0.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 351 Calories from Fat 0

% Daily Value *

Total Fat 2.5 g 3.8%

Saturated Fat 0.2 g 1%

Trans Fat

Cholesterol 0 mg

Sodium 719.7 mg 30%

Total Carbohydrates 64.5 g 21.5%

Dietary Fiber 8.6 g34.4%

Sugars 13 g

Protein 19.5 g 39%

Vitamin A 122.8% Vitamin C 20.3%

Calcium 7.3% Iron 23.7%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1510325 Embed Table:

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