Weight Watchers Chicken, Black Bean and Corn Enchilada Casserole Recipe
Weight Watchers Chicken, Black Bean and Corn Enchilada Casserole has a high-calorie, average-carb, average-fat and very high-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin C and Niacin.
The food contains 40.8g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 26.7 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.
Moreover, the average fat content makes it suitable 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 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. 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.
Based on the composite nutritive standing Weight Watchers Chicken, Black Bean and Corn Enchilada Casserole has been given a composite ranking of 64, and in moderation.
Calorie Breakdown
| Calories from Protein | 28% | |
| Calories from Fat | 30% | |
| Calories from Carbs | 42% |
Why this is good for you
- Very high in Protein
- High in Vitamin B6
- Very high in Niacin
- Very high in Vitamin A
- High in Vitamin C
- High in Dietary Fiber
Why this is bad for you
- High in Saturated Fat
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1930 IU | 38.6% | ||
| Vitamin C | 14.7 mg | 24.5% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 1 mg | 3.5% | ||
| Thiamin | 0.26 mg | 17.5% | ||
| Riboflavin | 0.16 mg | 9.4% | ||
| Niacin | 8.1 mg | 40.5% | ||
| Vitamin B6 | 0.52 mg | 26.2% | ||
| Folate | 77.6 mcg | 19.4% | ||
| Vitamin B12 | 0.22 mcg | 3.6% | ||
| Pantothenic Acid | 0.79 mg | 7.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 32 mg | 3.2% | ||
| Iron | 2.3 mg | 13% | ||
| Magnesium | 83.6 mg | 20.9% | ||
| Phosphorus | 256 mg | 25.6% | ||
| Potassium | 492.2 mg | 14.1% | ||
| Sodium | 714.2 mg | 29.8% | ||
| Zinc | 1.6 mg | 10.5% | ||
| Copper | 0.17 mg | 8.7% | ||
| Manganese | 0.38 mg | 18.8% | ||
| Selenium | 14.6 mcg | 20.8% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 40.8 g | 13.6% | ||
| Dietary Fiber | 6.6 g | 26.4% | ||
| Sugars | 2.8 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 26.7 g | 53.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 12.7 g | 19.5% | ||
| Saturated Fat | 4.7 g | 23.5% | ||
| Monounsaturated Fat | 2.6 g | |||
| Polyunsaturated Fat | 1.8 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 384 Calories from Fat 0
% Daily Value *
Total Fat 12.7 g 19.5%
Saturated Fat 4.7 g 23.5%
Trans Fat
Cholesterol 47.9 mg 16%
Sodium 714.2 mg 29.8%
Total Carbohydrates 40.8 g 13.6%
Dietary Fiber 6.6 g26.4%
Sugars 2.8 g
Protein 26.7 g 53.4%
Vitamin A 38.6% Vitamin C 24.5%
Calcium 3.2% Iron 13%
*Based on a 2000 Calorie diet
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