Zucchini Squash Casserole Recipe

Zucchini Squash Casserole has a average-calorie, low-carb, high-fat and high-protein content. It is a good source of Calcium, Vitamin A and Vitamin C.

The food contains 11.2g of carbs. The carbohydrate profile of the the food reveals it is low 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 11.1 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 high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average 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 average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

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 18, for Zucchini Squash Casserole, and we advise that this food sparingly.

Calorie Breakdown

 Calories from Protein21%
 Calories from Fat57%
 Calories from Carbs22%

Why this is good for you

  • High in Protein
  • Very high in Vitamin A
  • High in Vitamin C
  • Very high in Calcium

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat
  • High in Sodium

Vitamin Analysis

Vitamin A2055 IU41.1%
Vitamin C15.3 mg25.5%
Vitamin D8.4 IU2.1%
Vitamin E0.42 mg1.4%
Thiamin0.09 mg6.1%
Riboflavin0.16 mg9.5%
Niacin0.82 mg4.1%
Vitamin B60.16 mg8.1%
Folate42.4 mcg10.6%
Vitamin B120.17 mcg2.8%
Pantothenic Acid0.37 mg3.7%

Mineral Analysis

Calcium303 mg30.3%
Iron1.9 mg10.7%
Magnesium33.6 mg8.4%
Phosphorus106 mg10.6%
Potassium423.7 mg12.1%
Sodium531.5 mg22.1%
Zinc0.5 mg3.3%
Copper0.13 mg6.5%
Manganese0.36 mg18.1%
Selenium6.5 mcg9.3%

Carbohydrate Analysis

Total Carbohydrate11.2 g3.7%
Dietary Fiber2.5 g10%
Sugars3.2 g

Protein Analysis

Protein11.1 g22.2%

Fat Analysis

Total Fat13.1 g20.2%
Saturated Fat6.2 g31%
Monounsaturated Fat3.7 g
Polyunsaturated Fat0.8 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 204 Calories from Fat 0

% Daily Value *

Total Fat 13.1 g 20.2%

Saturated Fat 6.2 g 31%

Trans Fat

Cholesterol 100.9 mg 33.6%

Sodium 531.5 mg 22.1%

Total Carbohydrates 11.2 g 3.7%

Dietary Fiber 2.5 g10%

Sugars 3.2 g

Protein 11.1 g 22.2%

Vitamin A 41.1% Vitamin C 25.5%

Calcium 30.3% Iron 10.7%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=364617 Embed Table:

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