Cod fish Casserole (portuguese style)
Nutrition facts per serving
⚠ Note: Ingredient quantities and recipe composition are approximate. Actual amounts may vary by region, culture, household tradition, and preparation style. For accurate nutritional analysis of your specific recipe, use the DietCompass Recipe Evaluation Tool.
🧾 Ingredients (per serving)
🧠 Expert Insights
Percent Daily Values
- Zinc: 16.99
- Selenium: 122.06
- Vitamin C: 40.51
- Vitamin E: 21.56
- Dietary Fiber: 21.15
- Niacin B3: 36.82
- Carbohydrates: 12.98
- Vitamin B6: 47.13
Nutrient Highlights
- Provides moderate iron content.
- High in dietary fiber, supporting digestive health and satiety.
- Provides significant protein content.
- Potassium-rich food that contributes to electrolyte balance.
- Rich in magnesium which supports muscle and nerve function.
- Provides moderate zinc.
- High in vitamin C, an antioxidant that supports immune function.
- Rich in vitamin A, important for vision and immune health.
Warnings
- High sodium content. Individuals following low-sodium diets may need to limit intake.
- This food contains substantial potassium. Individuals with kidney conditions may need to monitor potassium intake.
- Contains cholesterol. Individuals monitoring cholesterol intake should consider portion size.
Nutrient Levels
- Zinc: moderate
- Selenium: high
- Vitamin C: high
- Vitamin E: high
- Dietary Fiber: high
- Niacin B3: high
- Carbohydrates: moderate
- Vitamin B6: high
Population Relevance
- Bone Health: This food provides some bone-health-relevant nutrients at moderate levels.
- Heart Health: This food provides some heart-health-relevant nutrients.
- High Protein: This food is a significant source of protein, which supports tissue growth and repair.
- Gut Health: This food provides moderate fiber relevant to digestive health.
- Anemia Support: This food provides some nutrients associated with iron status.
- Pregnancy: This food provides some nutrients relevant during pregnancy, but is not among the richest sources.
Disclaimer
- These insights are derived from nutrient composition data and established dietary reference values. They do not constitute medical advice and do not evaluate food safety, allergens, contaminants, or individual medical conditions. Dietary decisions for pregnancy, infants, or medical conditions should be discussed with a qualified healthcare professional.
Macro Profile
- This food is high in protein.
Top Nutrients
- Level: high
- Nutrient: selenium
- Percent Dv: 122.06
- Level: high
- Nutrient: protein
- Percent Dv: 85
- Level: high
- Nutrient: Vitamin B12
Nutrient Density
- high nutrient density
🥩 Macronutrients
| Nutrient | Amount per Serving |
|---|---|
| Energy | 420.0 kcal |
| Protein | 42.50 g |
| Carbohydrates | 35.69 g |
| Total Fat | 11.65 g |
| Dietary Fiber | 5.92 g |
💎 Minerals
| Mineral | Amount per Serving |
|---|---|
| Phosphorus | 493.27 mg |
| Selenium | 67.13 µg |
| Sodium | 946.26 mg |
| Manganese | 0.65 mg |
💊 Vitamins
| Vitamin | Amount per Serving |
|---|---|
| Vitamin D | 10.74 µg |
| Vitamin B12 | 1.49 µg |
| Vitamin C | 36.46 mg |
| Vitamin E | 3.23 mg |
See Complete Nutritional Breakdown
Get detailed vitamins, minerals, amino acids, fatty acid profiles, and our comprehensive Diet Compass Score analysis.