Squash, summer, casserole with tomato and cheese: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A comforting baked dish, this casserole combines tender summer squash with a savory tomato sauce and melted cheese, creating a bubbly, flavorful, and satisfying meal or side. --- RECIPE --- Servings: 4-6 Prep Time: 20 minutes Ingredients: - 3 medium summer squash (yellow or zucchini), sliced 1/4-inch thick - 1 tbsp olive oil - 1 small onion, chopped - 2 cloves garlic, minced - 1 can (15 oz) diced tomatoes, undrained - 1/2 tsp dried oregano - 1/4 tsp salt - 1/8 tsp black pepper - 1 cup shredded mozzarella cheese - 1/4 cup grated Parmesan cheese Instructions: 1. Preheat oven to 375°F (190°C). Lightly grease an 8x8 inch baking dish. 2. Heat olive oil in a skillet over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook for 1 minute more. 3. Stir in diced tomatoes, oregano, salt, and pepper. Bring to a simmer. 4. Arrange half of the sliced summer squash in the bottom of the prepared baking dish. Spoon half of the tomato sauce over the squash. Sprinkle with half of the mozzarella and Parmesan cheeses. 5. Repeat layers with the remaining squash, sauce, and cheeses. 6. Bake for 30-35 minutes, or until the squash is tender and the cheese is melted and bubbly and lightly golden brown. 7. Let stand for 5-10 minutes before serving.
Per 100g reference serving, Squash, summer, casserole with tomato and cheese provides 85 kcal of energy, 3.48g protein (16% of calories), 8.87g total carbohydrates (40% of calories, including 1.4g dietary fiber and 3.31g sugars), and 4.32g total fat (44% of calories).
Vitamins Profile in Squash, summer, casserole with tomato and cheese (Per 100g)
Track how Squash, summer, casserole with tomato and cheese 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) | 13.8 mg | 15.3% DV |
| Vitamin D (D2 + D3) | 0.2 µg | 1% DV |
| Vitamin B12 (Cobalamin) | 0.07 µg | 2.9% DV |
| Vitamin A (RAE) | 45 µg | 5% DV |
| Vitamin E (Alpha-Tocopherol) | 0.39 mg | 2.6% DV |
| Vitamin K (Phylloquinone) | 4.2 µg | 3.5% DV |
| Vitamin B1 (Thiamin) | 0.106 mg | 8.8% DV |
| Vitamin B2 (Riboflavin) | 0.117 mg | 9% DV |
| Vitamin B3 (Niacin) | 0.96 mg | 6% DV |
| Vitamin B6 (Pyridoxine) | 0.124 mg | 7.3% DV |
| Total Folate (Vitamin B9) | 24 µg | 6% DV |
| Folate (Dietary Folate Equivalents) | 28 µg | 7% DV |
| Natural Food Folate | 19 µg | 4.8% DV |
| Choline | 10.7 mg | 1.9% DV |
| Preformed Retinol | 34 µg | 3.8% DV |
| Beta-Carotene | 129 µg | 3.6% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 924 µg | 9.2% DV |
| Lycopene | 2250 µg | 22.5% DV |
Minerals & Electrolytes in Squash, summer, casserole with tomato and cheese (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) | 0.84 mg | 4.7% DV |
| Calcium (Ca) | 90 mg | 6.9% DV |
| Magnesium (Mg) | 23 mg | 5.5% DV |
| Potassium (K) | 264 mg | 5.6% DV |
| Zinc (Zn) | 0.6 mg | 5.5% DV |
| Selenium (Se) | 3.7 µg | 6.7% DV |
| Phosphorus (P) | 82 mg | 6.6% DV |
| Copper (Cu) | 0.096 mg | 10.7% DV |
| Sodium (Na) | 228 mg | 9.9% 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) | 0.069 g | 4.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.289 g | 2.1% DV |
| Monounsaturated Fat (MUFA) | 0.877 g | 2.9% DV |
| Polyunsaturated Fat (PUFA) | 0.355 g | 1.8% DV |
| Saturated Fat (SFA) | 2.23 g | 11.1% DV |
| Dietary Cholesterol | 11 mg | 3.7% 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 Squash, summer, casserole with tomato and cheese contains 85 calories (kcal), 3.48g of protein, 8.87g of carbohydrates (1.4g fiber, 3.31g total sugars), and 4.32g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Squash, summer, casserole with tomato and cheese has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of -2.57 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Squash, summer, casserole with tomato and cheese: Milk. 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 Squash, summer, casserole with tomato and cheese by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.