Spinach and cheese casserole: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A comforting baked dish combining tender spinach with a rich, creamy cheese sauce, often topped with breadcrumbs for a golden crust. --- RECIPE --- Servings: 6 Prep Time: 15 minutes Ingredients: - 2 (10 oz) packages frozen chopped spinach, thawed and squeezed dry - 1 cup cottage cheese - 1/2 cup grated Parmesan cheese - 1/2 cup shredded mozzarella cheese - 2 large eggs, lightly beaten - 1/4 cup milk - 1/4 cup chopped onion (optional) - 1 clove garlic, minced (optional) - Salt and black pepper to taste - Pinch of nutmeg (optional) - 2 tbsp breadcrumbs (for topping, optional) Instructions: 1. Preheat oven to 375°F (190°C). Lightly grease an 8x8 inch baking dish. 2. In a large bowl, combine the thawed and squeezed dry spinach, cottage cheese, Parmesan cheese, mozzarella cheese, beaten eggs, milk, chopped onion (if using), minced garlic (if using), salt, pepper, and nutmeg (if using). Mix well until all ingredients are evenly combined. 3. Pour the spinach mixture into the prepared baking dish, spreading it evenly. 4. If desired, sprinkle breadcrumbs over the top for a crispy crust. 5. Bake for 30-35 minutes, or until the casserole is set and the top is lightly golden brown. 6. Let stand for a few minutes before serving.
Per 100g reference serving, Spinach and cheese casserole provides 130 kcal of energy, 7.05g protein (21% of calories), 9.86g total carbohydrates (29% of calories, including 2.8g dietary fiber and 1.01g sugars), and 7.59g total fat (50% of calories).
Vitamins Profile in Spinach and cheese casserole (Per 100g)
Track how Spinach and cheese casserole contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 1.1 mg | 1.2% DV |
| Vitamin D (D2 + D3) | 0.4 µg | 2% DV |
| Vitamin B12 (Cobalamin) | 0.18 µg | 7.5% DV |
| Vitamin A (RAE) | 427 µg | 47.4% DV |
| Vitamin E (Alpha-Tocopherol) | 2.4 mg | 16% DV |
| Vitamin K (Phylloquinone) | 355 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.129 mg | 10.8% DV |
| Vitamin B2 (Riboflavin) | 0.213 mg | 16.4% DV |
| Vitamin B3 (Niacin) | 0.816 mg | 5.1% DV |
| Vitamin B6 (Pyridoxine) | 0.108 mg | 6.4% DV |
| Total Folate (Vitamin B9) | 71 µg | 17.8% DV |
| Folate (Dietary Folate Equivalents) | 75 µg | 18.8% DV |
| Natural Food Folate | 64 µg | 16% DV |
| Choline | 20.2 mg | 3.7% DV |
| Preformed Retinol | 51 µg | 5.7% DV |
| Beta-Carotene | 4516 µg | 100% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 9766 µg | 97.7% DV |
Minerals & Electrolytes in Spinach and cheese casserole (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.74 mg | 9.7% DV |
| Calcium (Ca) | 235 mg | 18.1% DV |
| Magnesium (Mg) | 62 mg | 14.8% DV |
| Potassium (K) | 247 mg | 5.3% DV |
| Zinc (Zn) | 0.9 mg | 8.2% DV |
| Selenium (Se) | 8.6 µg | 15.6% DV |
| Phosphorus (P) | 127 mg | 10.2% DV |
| Copper (Cu) | 0.131 mg | 14.6% DV |
| Sodium (Na) | 311 mg | 13.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.304 g | 19% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.476 g | 3.4% DV |
| Monounsaturated Fat (MUFA) | 1.76 g | 5.9% DV |
| Polyunsaturated Fat (PUFA) | 0.776 g | 3.9% DV |
| Saturated Fat (SFA) | 3.86 g | 19.3% DV |
| Dietary Cholesterol | 19 mg | 6.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Spinach and cheese casserole contains 130 calories (kcal), 7.05g of protein, 9.86g of carbohydrates (2.8g fiber, 1.01g total sugars), and 7.59g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Spinach and cheese casserole has an estimated food pH of 8 and a Potential Renal Acid Load (PRAL) score of -1.7 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Spinach and cheese casserole: Milk, Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 12+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Spinach and cheese casserole by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.