1 serving (200 grams) contains 258 calories, 14.0 grams of protein, 14.9 grams of fat, and 19.8 grams of carbohydrates.
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Nutrition Information
Calories |
258 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.9 g | 19% | |
| Saturated Fat | 7.5 g | 37% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 36 mg | 12% | |
| Sodium | 612 mg | 26% | |
| Total Carbohydrates | 19.8 g | 7% | |
| Dietary Fiber | 5.6 g | 20% | |
| Sugars | 2.1 g | ||
| protein | 14.0 g | 28% | |
| Vitamin D | 32 mcg | 160% | |
| Calcium | 488 mg | 37% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 500 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Spinach and cheese casserole
Spinach and cheese casserole is a savory dish often associated with Western and European cuisines. It combines leafy green spinach with varieties of cheese, herbs, and often eggs or a milk-based sauce, baked until golden and bubbly. This dish offers a nutrient-dense profile: spinach is an excellent source of vitamin K, vitamin A, iron, and folate, while cheese contributes important calcium, protein, and vitamin B12. Together, these ingredients create a hearty and flavorful casserole rich in macronutrients like protein and fats, complemented by essential micronutrients. Its nutritional density makes it a popular choice for vegetarian diets or as a wholesome side dish.
Health Benefits
- Supports strong bones and teeth due to calcium in cheese (about 200mg per 1oz of cheese).
- Provides antioxidants like lutein and zeaxanthin from spinach, promoting eye health.
- Boosts red blood cell production with iron content in spinach (2.7mg per 100g).
- Aids immune function thanks to vitamin A from spinach (469mcg per 100g).
- Enhances muscle repair and general growth via protein contribution from cheese.
Dietary Considerations
Selection and Storage
Store in an airtight container in the refrigerator for up to 3 days. Reheat in the oven for best results to maintain texture and flavor.
Common Questions About Spinach and cheese casserole Nutrition
What is the nutritional content of spinach and cheese casserole?
Spinach and cheese casserole typically contains around 200-300 calories per serving depending on the recipe. It is a good source of protein (6-12g per serving), fats from cheese (12-20g), and is high in vitamins like Vitamin A and K from spinach. Additionally, it may provide calcium and iron, though sodium levels can vary based on the type of cheese used.
Can I eat spinach and cheese casserole on a keto diet?
Yes, spinach and cheese casserole can fit into a keto diet, as it is generally low in carbohydrates (typically 4-8g per serving depending on ingredients). Be mindful of recipe adjustments like excluding breadcrumbs or using heavy cream instead of milk to keep it keto-friendly.
What are the health benefits and concerns of spinach and cheese casserole?
Spinach and cheese casserole offers several health benefits, such as being rich in vitamins A and K, calcium, and iron from spinach, which support bone health and immunity. However, it can also be high in saturated fats and sodium due to the cheese, so moderation is key, especially for individuals with heart health or blood pressure concerns.
What is the recommended serving size for spinach and cheese casserole?
A typical serving size for spinach and cheese casserole is around 1 cup or 150-200 grams. This portion size balances macronutrients and calories, making it a satisfying side dish or a lighter main meal when paired with a salad or protein.
How does spinach and cheese casserole compare to similar dishes like quiche or spinach pie?
Spinach and cheese casserole is often lighter than quiche or spinach pie since it generally skips a crust or pastry, reducing overall carbs and calories. It is quicker to prepare and focuses on creaminess from cheese rather than eggs as seen in quiche or the flakiness of spinach pie.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Spinach and cheese casserole DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
