1 piece (medium) of Oven Casserole (200 g) has 220 calories. That works out to 110 calories per 100 g. It contains 16 g of carbs, 14 g of protein, 10 g of fat and 4 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

Oven Casserole Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

· 3% DV

Protein

· 14% DV

Fat

· 6% DV

Fiber

· 7% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 30% · Protein 27% · Fat 43%

Oven Casserole Vitamins & Minerals

Vitamins

B12

0.3µg · 13% DV

Vitamin A

80µg · 9% DV

0.15mg · 9% DV

1.2mg · 8% DV

Minerals

Phosphorus

75mg · 11% DV

Zinc

1mg · 9% DV

Sodium

210mg · 9% DV

Iron

1mg · 6% DV

How Nutritious Is Oven Casserole?

Nutrient density

Medium

45/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

50/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Oven Casserole Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Oven Casserole

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Oven Casserole Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Oven Casserole Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Oven Casserole Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Oven Casserole Fat Profile

SATURATED

1.6g

MONOUNSATURATED

2.1g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 4.5:1

Above the ideal 4:1 (4.5:1).

Compare Oven Casserole

🥘vs🧴

Oven Casserole vs Hawthorn Vinegar92 kcal more per 100 g

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Oven Casserole vs Tantuni100 kcal fewer per 100 g

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Oven Casserole vs Chicken Wrap85 kcal fewer per 100 g

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Oven Casserole vs Protein Bar240 kcal fewer per 100 g

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Foods Similar to Oven Casserole

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Oven Casserole

How many calories are in oven casserole?

Oven casserole contains 110 calories per 100 g. A 100 g serving also provides 7 g of protein, 8 g of carbohydrates, 5 g of fat, and 2 g of fiber.

Does oven casserole raise blood sugar quickly?

Oven casserole has a glycemic index of 45. This indicates a low-to-moderate glycemic impact from its carbohydrates.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026