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White Russian Casserole - Recipe and Nutrition Facts
87

White Russian Casserole Recipe

White Russian Casserole has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin B6 and Vitamin C.

The food contains 42.9g 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 8.2 gms of protein, it is average 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 an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

It belongs to Russian 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 87, for White Russian Casserole, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein14%
 Calories from Fat12%
 Calories from Carbs74%

Why this is good for you

  • Very high in Vitamin B6
  • Very high in Vitamin C
  • Very low in Cholesterol
  • Very low in Saturated Fat
  • Very high in Dietary Fiber

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A175 IU3.5%
Vitamin C49.9 mg83.2%
Vitamin D2.8 IU0.7%
Vitamin E0.34 mg1.1%
Thiamin0.17 mg11.6%
Riboflavin0.1 mg5.6%
Niacin2.1 mg10.4%
Vitamin B60.63 mg31.7%
Folate50 mcg12.5%
Vitamin B120.06 mcg1%
Pantothenic Acid0.7 mg7%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium93 mg9.3%
Iron2.3 mg12.9%
Magnesium49.6 mg12.4%
Phosphorus124 mg12.4%
Potassium891.8 mg25.5%
Sodium211.8 mg8.8%
Zinc0.68 mg4.5%
Copper0.22 mg11.2%
Manganese0.39 mg19.6%
Selenium1.3 mcg1.9%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate42.9 g14.3%
Dietary Fiber7.6 g30.4%
Sugars2.4 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein8.2 g16.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat3.1 g4.8%
Saturated Fat0.5 g2.5%
Monounsaturated Fat1 g
Polyunsaturated Fat0.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 227 Calories from Fat 0

% Daily Value *

Total Fat 3.1 g 4.8%

Saturated Fat 0.5 g 2.5%

Trans Fat

Cholesterol 1.2 mg 0.4%

Sodium 211.8 mg 8.8%

Total Carbohydrates 42.9 g 14.3%

Dietary Fiber 7.6 g30.4%

Sugars 2.4 g

Protein 8.2 g 16.4%

Vitamin A 3.5% Vitamin C 83.2%

Calcium 9.3% Iron 12.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=863542 Embed Table:

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