Cheese- and Spinach- Filled Stuffed Shells
Stuffed shells, cheese- and spinach- filled, no sauce
Nutrition Facts
- Total Fat 6,63 g9%
- Saturated Fat 3,27 g16%
- Trans Fat —
- Cholesterol 79 mg26%
- Sodium 439 mg19%
- Total Carbohydrate 22,36 g8%
- Dietary Fiber 1 g4%
- Total Sugars 0,32 g
- Protein 9,56 g19%
- Vitamin D 0,5 µg3%
- Calcium 154 mg12%
- Iron 1,95 mg11%
- Potassium 209 mg4%
100g of Stuffed shells, cheese- and spinach- filled contains 187 kcal calories, 9,56g protein, and 13,1µg selenium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein20%(38 kcal)
- Carbs48%(89 kcal)
- Fat32%(60 kcal)
Nutrient density
Meets ≥10% Daily Value for 15 of 28 nutrients
Excellent nutrient densityUse Cheese- and Spinach- Filled Stuffed Shells in your next meal plan
Melio can build a complete week of meals around Cheese- and Spinach- Filled Stuffed Shells (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan- Cheese- and Spinach- Filled Stuffed Shells has a potassium-to-sodium ratio of 0.5:1, which is considered poor for blood-pressure support.
- Cheese- and Spinach- Filled Stuffed Shells has an omega-6 to omega-3 ratio of 117.4:1, which is considered poor for inflammatory balance.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 187 kcal | 9% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 9,56 g | 19% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 22,36 g | 8% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 6,63 g | 9% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 1 g | 4% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 0,32 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 439 mg | 19% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 209 mg | 4% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 154 mg | 12% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 35 mg | 8% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 157 mg | 13% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 1,95 mg | 11% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 1 mg | 9% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,06 mg | 7% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 13,1 µg | 24% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 3,27 g | 16% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 1,64 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 0,59 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 79 mg | 26% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 135 µg | 15% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 73 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 4,3 mg | 5% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0,5 µg | 3% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,71 mg | 5% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 103,4 µg | 86% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,22 mg | 19% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,3 mg | 23% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 1,67 mg | 10% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,09 mg | 5% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 56 µg | 14% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0,41 µg | 17% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 51,4 mg | 9% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 744 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 0 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 4 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 1 685 µg | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 59,4 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated59%(3,27 g)
- Monounsaturated30%(1,64 g)
- Polyunsaturated11%(0,59 g)
Household serving sizes
g- 61910 1 shell (jumbo)
- 60 g
- 90000 Quantity not specified
- 152 g
- 10205 1 cup
- 152 g
Frequently asked questions about Cheese- and Spinach- Filled Stuffed Shells
How many calories in Cheese- and Spinach- Filled Stuffed Shells?
Cheese- and Spinach- Filled Stuffed Shells contains 187 kcal per 100 grams, sourced from USDA FoodData Central.
How much cholesterol is in Cheese- and Spinach- Filled Stuffed Shells?
Cheese- and Spinach- Filled Stuffed Shells contains 79 mg cholesterol and 439 mg sodium per 100 grams, per USDA FoodData Central.
What are the macros in Cheese- and Spinach- Filled Stuffed Shells?
Per 100 grams, Cheese- and Spinach- Filled Stuffed Shells contains 9.56 g protein, 22.36 g carbohydrates, and 6.63 g total fat.
Is Cheese- and Spinach- Filled Stuffed Shells good for keto or low-carb?
Cheese- and Spinach- Filled Stuffed Shells has 22.4 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Cheese- and Spinach- Filled Stuffed Shells nutrition data come from?
Nutrition data for Cheese- and Spinach- Filled Stuffed Shells is sourced from USDA FoodData Central (FDC ID 2708782). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/2708782/nutrients.
Diet compatibility
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- High calciumDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Cheese- and Spinach- Filled Stuffed Shells
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Cheese- and Spinach- Filled Stuffed Shells.
3 meal ideas using Cheese- and Spinach- Filled Stuffed Shells
Starter templates matched to Cheese- and Spinach- Filled Stuffed Shells's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Easy morning meal with cheese- and Spinach- Filled Stuffed Shells
Use cheese- and Spinach- Filled Stuffed Shells alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.
- Lunch
Balanced lunch plate with cheese- and Spinach- Filled Stuffed Shells
Build a plate around cheese- and Spinach- Filled Stuffed Shells, a lean protein, and a small serving of whole grains for a lunch that lands within 500–600 kcal.
- Dinner
Simple dinner with cheese- and Spinach- Filled Stuffed Shells
Pair cheese- and Spinach- Filled Stuffed Shells with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 2708782), accessed 2022-10-28.
Published: 2022-10-28
More foods in Prepared Foods
Abalone
Prepared Foods
177 kcalProtein: 21,2gCarbohydrates: 7,5gTotal fat: 6,1gWith Noodles Adobo
Adobo, with noodles
172 kcalProtein: 16,9gCarbohydrates: 8,1gTotal fat: 7,7gWith Rice Adobo
Adobo, with rice
181 kcalProtein: 17,7gCarbohydrates: 8,9gTotal fat: 7,9gAgave Liquid Sweetener
Agave liquid sweetener
310 kcalProtein: 0,1gCarbohydrates: 76,4gTotal fat: 0,5gAlcoholic Coffee Drink
Alcoholic coffee drink
88 kcalProtein: 0,2gCarbohydrates: 2,1gTotal fat: 2,4gAlcoholic Malt Beverage
Alcoholic malt beverage
58 kcalProtein: 0,9gCarbohydrates: 0,3gTotal fat: 0gSweetened Alcoholic Malt Beverage
Alcoholic malt beverage, sweetened
68 kcalProtein: 0gCarbohydrates: 10,1gTotal fat: 0gAlfalfa Sprouts
Alfalfa sprouts, raw
23 kcalProtein: 4gCarbohydrates: 2,1gTotal fat: 0,7g
Use Cheese- and Spinach- Filled Stuffed Shells in your next meal plan
Melio can build a complete week of meals around Cheese- and Spinach- Filled Stuffed Shells (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan