🧪 Nutrition Facts
- Calories 289.5
- Total Fat 13.0 g
- Saturated Fat 4.5 g
- Cholesterol 15.5 mg
- Sodium 700.6 mg
- Potassium 0.0 mg
- Total Carbohydrate 34.0 g
- Dietary Fiber 5.1 g
- Sugars 3.0 g
- Protein 10.0 g
- Vitamin A 300.6 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 1.1 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 198.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.7 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
📋 Nutrition Summary
With 289.5 calories per serving (1 cup (221.0g)), Mexican Casserole is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 34.0g per serving (46.4% of calories), with a good 5.1g of dietary fiber. One thing to note: a single serving contains 700.6mg of sodium (30% 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 [without Animal Enzymes or Rennet]), 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. 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 — 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 contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 289.5 kcal | 14.5% |
| Total Fat | 13.0 g | 17% |
| Saturated Fat | 4.5 g | 23% |
| Cholesterol | 15.5 mg | 5% |
| Sodium | 700.6 mg | 30% ⚠️ |
| Total Carbohydrate | 34.0 g | 12% |
| Dietary Fiber | 5.1 g | 18% ✅ |
| Protein | 10.0 g | 20% |
| Vitamin C | 1.1 mg | 1% |
| Calcium | 198.9 mg | 15% |
| Iron | 2.7 mg | 15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
🔥 Calorie Analysis
Mexican Casserole accounts for 14.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 46.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 289.5 calories in Mexican Casserole? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 21.9 min |
| Walking: 17 minutes per mile | 50.0 min |
| Cycling (Low Intensity) | 31.7 min |
| HIIT | 26.8 min |
| Running: 12 Minutes Per Mile | 25.9 min |
Find more information on calories burned doing popular exercises.
