91

Mexican Lentil Casserole Recipe

Mexican Lentil Casserole has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin C and Folate.

The food contains 46.2g 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. With 13.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and average PUFA.

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 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 an average 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 Mexican Lentil Casserole has been given a composite ranking of 91, and on a regular basis.

Calorie Breakdown

 Calories from Protein17%
 Calories from Fat25%
 Calories from Carbs58%

Why this is good for you

  • High in Protein
  • Very high in Vitamin C
  • Low in Cholesterol
  • Very high in Dietary Fiber
  • High in Iron
  • Very high in Folate

Why this is bad for you

  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.29 IU0.01%Bottom 30%Low
Retinol7 mcg
Vitamin C8.1 mg13.5%Top 30%High
Vitamin D0.58 IU0.14%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin0.87 mg4.3%Mid 40%Average
Vitamin B60 mg
Folate57.7 mcg14.4%Top 30%High
Folic Acid7.5 mcg
Vitamin B120 mcg
Pantothenic Acid0.29 mg2.9%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium35.4 mg3.5%Mid 40%Average
Iron1.4 mg8.1%Top 30%High
Magnesium20.6 mg5.1%Mid 40%Average
Phosphorus73.3 mg7.3%Mid 40%Average
Potassium216.5 mg6.2%Mid 40%Average
Sodium232.2 mg9.7%Mid 40%Average
Zinc0.58 mg3.9%Mid 40%Average
Copper0 mg
Manganese0.29 mg14.5%Top 30%High
Selenium2.6 mcg3.7%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate13.4 g4.5%Mid 40%Average
Dietary Fiber3.9 g15.5%Top 10%Very High
Sugars2 g
Glucose0.6 mg
Fructose0.6 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein3.9 g7.9%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0.3 mg
Leucine0.3 mg
Lysine0.3 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.3 mg
Tyrosine0 mg
Valine0.3 mg
Arginine0.3 mg
Histidine0 mg
Alanine0.3 mg
Aspartic Acid0.3 mg
Glutamic Acid0.9 mg
Glycine0 mg
Proline0 mg
Serine0.3 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.6 g3.9%Bottom 30%Low
Saturated Fat0.78 g3.9%Bottom 30%Low
Monounsaturated Fat0.6 g
Polyunsaturated Fat0.9 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.4 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 312 Calories from Fat 79

% Daily Value *

Total Fat 8.8 g 13.5%

Saturated Fat 2.7 g 13.5%

Trans Fat

Cholesterol 9.8 mg 3.3%

Sodium 801.1 mg 33.4%

Total Carbohydrates 46.2 g 15.4%

Dietary Fiber 13.4 g53.6%

Sugars 6.9 g

Protein 13.6 g 27.2%

Vitamin A 0% Vitamin C 46.7%

Calcium 12.2% Iron 27.8%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/mexican-lentil-casserole-149053 Embed Table:

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