Calories in casserole: 42 kcal per 100 g

What’s in a 300 g serving

More than half of a serving is water. The rest is 19.8 g carbohydrate and 8.1 g protein.

2.1 gFat

8.1 gProtein

19.8 gCarbohydrate

5.7 gFibre

261 gWater

3 gMinerals and the rest

2.1 gFat
8.1 gProtein
19.8 gCarbohydrate
5.7 gFibre
261 gWater
3 gMinerals and the rest

Below average for dishes

Casserole is 42 kcal per 100 g. The 603 dishes in this database average 180.

Casserole42

Dishes average180

Low in sugar and salt

Low sugars and low salt by UK labelling rules, per 100 g.

Sugars, per serving10.2 g

Salt, per serving0.44 g

Vitamins and minerals in casserole

One of the 21 recorded reach the “high in” level. Vitamin A leads.

134 %

Vitamin A

1.07 mg in a 300 g serving

29th of 470 dishes

Vitamin A contributes to the normal function of the immune system, to the maintenance of normal vision and to the maintenance of normal skin.

Folate0.174 mg87 %

Vitamin C42 mg53 %

Thiamin (vitamin B1)0.45 mg41 %

Riboflavin (vitamin B2)0.54 mg39 %

Niacin (vitamin B3)5.1 mg32 %

None recorded

Vitamin D
Vitamin B12

Show all 21 with amounts

Vitamin A1.07 mg, 134 %

Folate0.174 mg, 87 %

Vitamin C42 mg, 53 %

Thiamin (vitamin B1)0.45 mg, 41 %

Riboflavin (vitamin B2)0.54 mg, 39 %

Niacin (vitamin B3)5.1 mg, 32 %

Potassium633 mg, 32 %

Vitamin B60.33 mg, 24 %

Phosphorus162 mg, 23 %

Manganese0.42 mg, 21 %

Copper0.18 mg, 18 %

Iron1.9 mg, 13 %

Magnesium48 mg, 13 %

Vitamin E1.3 mg, 11 %

Zinc0.9 mg, 9 %

Calcium60 mg, 7.5 %

Vitamin K0.00534 mg, 7.1 %

Pantothenic acid (vitamin B5)0.39 mg, 6.5 %

Selenium0.003 mg, 5.5 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What casserole doesn’t give you. And where to find it.

No recorded vitamin D, and only 1.8 % of the selenium reference intake and 3 % of the zinc reference intake per 100 g.

Vitamin D

0mgin casserole

Find it inBloater, grilled500 % per 100 g

Selenium

1.8%in casserole, per 100 g

Find it inKidney, pig, fried491 % per 100 g

Zinc

3%in casserole, per 100 g

Find it inOysters, raw592 % per 100 g

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100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Casserole against other dishes

Per 100 g, casserole has the most vitamin A of the 6 here, ahead of welsh rarebit.

0.356mg

0.331mg

0.223mg

0.109mg

0.099mg

0.097mg

Casserole, bean and mixed vegetable, homemadethis page

Welsh rarebit−0.025 mg

Stew, beef, with dumplings−0.133 mg

Quiche, Lorraine, shortcrust pastry, retail−0.247 mg

Custard, ready to eat, canned and tetra-pak−0.257 mg

Lentil and nut roast, with egg−0.259 mg

All values per 100 g, from the same dataset. Differences are against casserole.

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Questions about casserole

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of casserole?

A typical portion (300 g, one serving) gives 126 kcal. Per 100 g the figure is 42 kcal.

Is casserole high in vitamin A?

Yes. Casserole, bean and mixed vegetable, homemade has 0.356 mg vitamin A per 100 g, 45 % of the NRV, above the 30 % threshold for a “high in” claim.

Are these figures exact for casserole?

No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.

Which vitamins and minerals does casserole have most of?

By share of the daily reference intake: vitamin A (0.356 mg, 45 %), folate (0.058 mg, 29 %) and vitamin C (14 mg, 18 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-712, Casserole, bean and mixed vegetable, homemade, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: Updated 2014. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Beans). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.