Mexican Casserole
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
Nutrient Density
- moderate nutrient density
Nutrient Highlights
- Provides moderate iron content.
- High in dietary fiber, supporting digestive health and satiety.
- Provides significant protein content.
- Provides moderate potassium.
- Provides moderate calcium.
- Rich in magnesium which supports muscle and nerve function.
- Provides moderate zinc.
- High in vitamin C, an antioxidant that supports immune function.
Warnings
- This food contains substantial potassium. Individuals with kidney conditions may need to monitor potassium intake.
Top Nutrients
- Nutrient: copper
- Percent Dv: 40.43
- Level: high
- Nutrient: Dietary Fiber
- Percent Dv: 38.31
- Level: high
- Nutrient: manganese
- Percent Dv: 31.41
Nutrient Levels
- Protein: high
- Copper: high
- Potassium: moderate
- Vitamin B12: moderate
- Dietary Fiber: high
- Carbohydrates: moderate
- Total Fat: low
- Magnesium: high
Percent Daily Values
- Protein: 25.06
- Copper: 40.43
- Potassium: 13.65
- Vitamin B12: 14.16
- Dietary Fiber: 38.31
- Carbohydrates: 19.08
- Total Fat: 8.91
- Magnesium: 24.39
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.
Population Relevance
- Bone Health: This food provides limited amounts of bone-health-relevant nutrients.
- Heart Health: This food provides some heart-health-relevant nutrients.
- High Protein: This food provides moderate protein content.
- Gut Health: This food provides moderate fiber relevant to digestive health.
- Pregnancy: This food provides limited nutrient amounts typically highlighted during pregnancy.
- Anemia Support: This food provides limited amounts of iron-related nutrients.
Macro Profile
- This food is primarily carbohydrate-based.
🥩 Macronutrients
| Nutrient | Amount per Serving |
|---|---|
| Energy | 309.7 kcal |
| Protein | 12.53 g |
| Carbohydrates | 52.48 g |
| Total Fat | 6.95 g |
| Dietary Fiber | 10.73 g |
💎 Minerals
| Mineral | Amount per Serving |
|---|---|
| Copper | 0.36 mg |
| Manganese | 0.72 mg |
| Calcium | 153.61 mg |
| Potassium | 641.67 mg |
💊 Vitamins
| Vitamin | Amount per Serving |
|---|---|
| Vitamin A | 99.80 µg |
| Vitamin E | 0.89 mg |
| Folate Dfe | 89.27 µg |
| Vitamin B6 | 0.53 mg |
See Complete Nutritional Breakdown
Get detailed vitamins, minerals, amino acids, fatty acid profiles, and our comprehensive Diet Compass Score analysis.