🧪 Nutrition Facts
- Calories 300.6
- Total Fat 13.0 g
- Saturated Fat 4.5 g
- Cholesterol 15.5 mg
- Sodium 629.9 mg
- Potassium 320.5 mg
- Total Carbohydrate 37.0 g
- Dietary Fiber 5.1 g
- Sugars 3.0 g
- Protein 10.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 210.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 3.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
At 300.6 calories per serving (1 Serving (221.0g)), Mexican Casserole Made with Organic Corn & Black Beans is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 37.0g per serving (48.5% of calories), with a good 5.1g of dietary fiber. One thing to note: a single serving contains 629.9mg of sodium (27% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Organic Corn Masa (organic Stoneground Corn Flour, Trace of Lime), Filtered Water, Organic Corn, Organic Black Beans, Monterey Jack Cheese (pasteurized Milk, Culture, Salt, Enzymes), Olives, Organic Tomato Puree, Expeller Pressed High Oleic Safflower And/or Sunflower Oil, Organic Onions, Organic Sweet Rice Flour, Spices, Sea Salt, Organic Garlic, Organic Cilantro.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Mexican Casserole Made with Organic Corn & Black Beans. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Mexican Casserole Made with Organic Corn & Black Beans — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Mexican Casserole Made with Organic Corn & Black Beans contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 300.6 kcal | 15% |
| Total Fat | 13.0 g | 17% |
| Saturated Fat | 4.5 g | 23% |
| Cholesterol | 15.5 mg | 5% |
| Sodium | 629.9 mg | 27% ⚠️ |
| Total Carbohydrate | 37.0 g | 13% |
| Dietary Fiber | 5.1 g | 18% ✅ |
| Total Sugars | 3.0 g | 6% |
| Protein | 10.0 g | 20% |
| Calcium | 210.0 mg | 16% |
| Iron | 3.0 mg | 17% |
| Potassium | 320.5 mg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Mexican Casserole Made with Organic Corn & Black Beans accounts for 15% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 48.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 300.6 calories in Mexican Casserole Made with Organic Corn & Black Beans? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 22.7 min |
| Walking: 17 minutes per mile | 51.9 min |
| Cycling (Low Intensity) | 32.9 min |
| HIIT | 27.8 min |
| Handball | 29.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Mexican Casserole Made with Organic Corn & Black Beans
Is Mexican Casserole Made with Organic Corn & Black Beans good for weight loss?
At 300 calories per serving with a good fiber content of 5.1g, this casserole can fit into a weight loss plan if portions are controlled. The fiber and protein (10g) combination helps with satiety, though you'll want to account for the 13g of fat in your daily totals.
Is Mexican Casserole Made with Organic Corn & Black Beans good for muscle building?
With only 10g of protein per serving, this dish alone won't provide substantial support for muscle building. It works better as a side dish or part of a larger meal that includes additional protein sources like grilled chicken or fish.
Is Mexican Casserole Made with Organic Corn & Black Beans heart-healthy?
The saturated fat is moderate at 4.5g, and cholesterol is low at 15.5mg, which are positive signs. However, the high sodium works against heart health, so this is best enjoyed occasionally rather than regularly if cardiovascular health is a concern.
How does the fiber in Mexican Casserole Made with Organic Corn & Black Beans support digestion?
With 5.1g of fiber from the black beans and corn, this casserole supports healthy digestion by promoting regular bowel movements and feeding beneficial gut bacteria. The fiber also helps stabilize blood sugar and keeps you feeling fuller longer.
What should I watch out for with Mexican Casserole Made with Organic Corn & Black Beans?
The sodium content at 629.8mg per serving is quite high—nearly 30% of the daily limit in one portion. If you have high blood pressure or need to monitor salt intake, consider this when planning your meals.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
