Zucchini Reuben Casserole has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin B12, Vitamin C and Folate.
The food contains 15.7g of carbs. The carbohydrate profile of the the food reveals it is low 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. With 21.8 gms of protein, it is 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 average MUFA and low PUFA.
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 5 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. 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 is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to American 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 55, for Zucchini Reuben Casserole, and we advise that this food in moderation.
Calories from Protein | 27% | |
Calories from Fat | 54% | |
Calories from Carbs | 19% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 123.3 IU | 2.5% | Mid 40% | Average |
Retinol | 14.5 mcg | |||
Vitamin C | 11.9 mg | 19.8% | Top 30% | High |
Vitamin D | 1.9 IU | 0.5% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.71 mg | 3.6% | Mid 40% | Average |
Vitamin B6 | 0.24 mg | 11.9% | Top 30% | High |
Folate | 20.9 mcg | 5.2% | Mid 40% | Average |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0.48 mcg | 7.9% | Top 30% | High |
Pantothenic Acid | 0.24 mg | 2.4% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 76.7 mg | 7.7% | Top 30% | High |
Iron | 1.2 mg | 6.6% | Mid 40% | Average |
Magnesium | 17.1 mg | 4.3% | Mid 40% | Average |
Phosphorus | 79.3 mg | 7.9% | Mid 40% | Average |
Potassium | 187.2 mg | 5.3% | Mid 40% | Average |
Sodium | 502.2 mg | 20.9% | Top 30% | High |
Zinc | 1.2 mg | 7.9% | Top 30% | High |
Copper | 0 mg | |||
Manganese | 0.24 mg | 11.9% | Top 30% | High |
Selenium | 6.7 mcg | 9.5% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 3.7 g | 1.2% | Bottom 30% | Low |
Dietary Fiber | 1.7 g | 6.8% | Top 30% | High |
Sugars | 1.6 g | |||
Glucose | 0.2 mg | |||
Fructose | 0.2 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 5.2 g | 10.4% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.2 mg | |||
Isoleucine | 0.2 mg | |||
Leucine | 0.2 mg | |||
Lysine | 0.5 mg | |||
Methionine | 0.2 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.2 mg | |||
Tyrosine | 0.2 mg | |||
Valine | 0.2 mg | |||
Arginine | 0.2 mg | |||
Histidine | 0.2 mg | |||
Alanine | 0.2 mg | |||
Aspartic Acid | 0.5 mg | |||
Glutamic Acid | 1 mg | |||
Glycine | 0.2 mg | |||
Proline | 0 mg | |||
Serine | 0.2 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 4.7 g | 7.2% | Mid 40% | Average |
Saturated Fat | 2.1 g | 10.3% | Mid 40% | Average |
Monounsaturated Fat | 1.9 g | |||
Polyunsaturated Fat | 0.2 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.9 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 318 Calories from Fat 176
% Daily Value *
Total Fat 19.6 g 30.2%
Saturated Fat 8.7 g 43.5%
Trans Fat
Cholesterol 81.6 mg 27.2%
Sodium 2114.3 mg 88.1%
Total Carbohydrates 15.7 g 5.2%
Dietary Fiber 7.2 g28.8%
Sugars 6.7 g
Protein 21.8 g 43.6%
Vitamin A 10.4% Vitamin C 83.3%
Calcium 32.3% Iron 27.8%
*Based on a 2000 Calorie diet
Per Serving | Calories 216
Protein 7 g | Carbs 19.8 g | Fat 12.4 g
Per Serving | Calories 218
Protein 3.4 g | Carbs 18.1 g | Fat 15 g
Per Serving | Calories 20
Protein 1.1 g | Carbs 4.1 g | Fat 0.24 g
Per Serving | Calories 256
Protein 9.1 g | Carbs 10 g | Fat 20 g
Per Serving | Calories 314
Protein 12.2 g | Carbs 2.29 g | Fat 28.4 g
Per Serving | Calories 79
Protein 6.9 g | Carbs 5.5 g | Fat 3.4 g
Per Serving | Calories 297
Protein 20.3 g | Carbs 9.7 g | Fat 19.4 g
Per Serving | Calories 234
Protein 5.1 g | Carbs 48.1 g | Fat 1.7 g