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Beef Taco Noodle Casserole⏱ 50 min total
Recipes

Beef Taco Noodle Casserole

Per 1 serving · 317 g · 13 ingredients

Calories
495
25%
of a 2,000 cal day
  • Protein
    25g
    20% of calories
  • Carbs
    46g
    37% of calories
  • Fat
    24g
    43% of calories
Portion

At a glance

One serving of Beef Taco Noodle Casserole (317 g) has 495 calories, with 25 g of protein, 46 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (50% DV), Vitamin C (30% DV) and thiamine (58% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 21%, 53% and 35% of the daily value.

Per 100 g
156cal
medium energy density
Protein per 100 cal
5g
Net carbs
40g
carbs minus fiber
Fiber
5.4g
4.7 g sugar

High in

20%+ of the daily value

  • Protein50%
  • Vitamin C30%
  • Thiamine58%
  • Riboflavin (B2)37%
  • Niacin44%
  • Vitamin B637%

Good source of

10–19% of the daily value

  • Dietary fiber19%
  • Vitamin A15%
  • Vitamin K17%
  • Choline16%
  • Potassium13%
  • Magnesium17%

Watch

20%+ of the daily value

  • Sodium21%
  • Saturated fat53%
  • Cholesterol35%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 35 min
  1. 1

    Heat the oven to 400°F. Lightly coat a 13-by-9-inch baking dish with cooking spray, then spread the dry egg noodles evenly in the dish.

  2. 2

    In a large skillet over medium-high heat, cook the ground beef, breaking it up, until no longer pink, 7–10 minutes. Drain off excess fat.

  3. 3

    Stir in the bell pepper, onion, corn, undrained diced tomatoes, black beans, enchilada sauce, and water. Bring to a boil, then reduce to a brisk simmer for 1–2 minutes, adding more water as needed if the mixture seems dry.

  4. 4

    Pour the hot mixture evenly over the noodles, making sure all noodles are moistened. Cover the dish tightly with foil and bake for 15 minutes.

  5. 5

    Remove the foil and stir to redistribute the noodles and sauce. Sprinkle the shredded cheddar evenly over the top, re-cover, and bake 10 minutes more, or until the noodles are tender.

  6. 6

    Let rest for 5 minutes. Garnish with chopped scallions and serve with sour cream on the side.

Vitamins & minerals

Amounts for 1 serving (317 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A133 μg
15%
Vitamin C27 mg
30%
Vitamin D0.3 μg
2%
Vitamin E1 mg
9%
Vitamin K21 μg
17%
Thiamine1 mg
58%
Riboflavin (B2)0.5 mg
37%
Niacin7 mg
44%
Vitamin B60.5 mg
37%
Folate (B9)153 μg
38%
Vitamin B122 μg
66%
Pantothenic acid1 mg
22%
Choline88 mg
16%

Minerals

NutrientAmount% Daily Value
Calcium222 mg
22%
Iron4 mg
51%
Potassium603 mg
13%
Magnesium69 mg
17%
Phosphorus383 mg
55%
Zinc4 mg
41%
Copper0.2 mg
25%
Manganese1 mg
23%
Selenium49 μg
90%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene6 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene377 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride21 μg—
Fructose1 g—
Galactose0 g—
Glucose2 g—
Glutamic acid5 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0.2 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene603 μg—
Lysine1 g—
Maltose1 g—
Methionine1 g—
Monounsaturated fats8 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline2 g—
Retinol85 μg—
Serine1 g—
Starch1 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 60.3 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 495 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 94min
    Walking (3.5 mph)
  • 59min
    Cycling (moderate)
  • 41min
    Running (6 mph)
  • 70min
    Swimming laps

Common questions

How many calories are in Beef Taco Noodle Casserole?

One serving of Beef Taco Noodle Casserole (1 serving) has 495 calories, which works out to 156 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Beef Taco Noodle Casserole high in protein?

It provides a solid 25 g of protein per serving (50% of the 50 g daily value), but protein supplies only 20% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Beef Taco Noodle Casserole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Beef Taco Noodle Casserole?

473 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Beef Taco Noodle Casserole?

4.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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