Bushra Griffith
Baked potatoes with broccoli and cheese are a tasty and nutritious meal, packed with vitamins and minerals. They are also a great source of fibre and protein. This dish is a good option for those looking for a low-calorie meal, with some recipes containing as few as 90 calories per serving. However, the calorie count can vary depending on the recipe and ingredients used, with some servings containing up to 300 calories.
| Characteristics | Values |
|---|---|
| Calories | 90-300 kcal per serving |
| Calories from fat | 9 kcal |
| Saturated fat | 0.5 g-3.4 g |
| Trans fat | 0 g |
| Cholesterol | 5 mg-15.2 mg |
| Sodium | 40 mg-273.8 mg |
| Total Carbohydrate | 19 g |
| Dietary fiber | 2 g-4.3 g |
| Sugar | 2 g-3.9 g |
| Protein | 4 g-7.5 g |
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What You'll Learn
Broccoli and cheese baked potato calories: 90-300
The calorie count for a broccoli and cheese baked potato varies depending on the ingredients and preparation methods. It can range from as little as 90 calories to 300 calories or more.
One recipe for a low-fat broccoli and cheese baked potato comes in at just 90 calories per serving. This recipe uses skim milk and light cheddar cheese to keep the fat content low without sacrificing flavor. By contrast, a serving of broccoli and cheese baked potato from the Great Steak & Potato Company contains 300 calories, with a macronutrient breakdown of 47% carbs, 36% fat, and 17% protein.
Another factor affecting the calorie count is the type of cheese used. For example, a baked potato with broccoli and cheddar cheese can contain around 290 calories. However, if a processed cheese sauce is used instead of shredded cheese, the calorie count can increase. For instance, one person noted that using a cup of Rico's cheddar cheese sauce added 70 calories to their baked potato.
Additionally, the cooking method can impact the calorie count. Baking a potato whole with the skin on can result in a lower calorie count than mashing the potato and mixing it with other ingredients before baking, as the latter method may require the addition of fats like oil or butter to achieve a creamy texture.
When considering the calorie count of a broccoli and cheese baked potato, it's important to take into account the ingredients, preparation methods, and portion sizes. Small variations in these factors can lead to significant differences in the overall calorie content of the dish.
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Low-calorie recipe: 149 calories
A healthy, low-calorie recipe for broccoli and cheese baked potatoes can be prepared with just a few simple ingredients. This recipe is perfect for anyone looking for a healthier option for baked potatoes or anyone following a lower-calorie or overall healthy diet.
To make the recipe, start by scrubbing and pricking the potatoes with a fork. Russet potatoes are recommended as they hold up the best in the oven, but you can use any type of white potato you like. Bake the potatoes at 350 F for 30 to 60 minutes, depending on their size. While the potatoes are baking, steam the broccoli stalks until they are just tender, then chop them finely.
Once the potatoes are baked, carefully slice them in half and scoop the insides into a bowl with the broccoli. Add skim milk, light cheddar cheese, and pepper to taste. Skim milk is recommended as it has no fat and fewer calories than other types of milk. Light cheddar cheese helps keep the fat content low without sacrificing flavor. Mash everything together until the mixture is pale green with dark green flecks.
Finally, scoop the mixture back into the potato shells and enjoy! This recipe is a delicious and healthy option, packed with nutrients and containing only 149 calories per serving. It is also versatile and easy to customize, making it a great choice for those looking for a low-calorie meal that doesn't sacrifice taste.
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Health benefits of broccoli
A broccoli and cheese-baked potato contains 290 calories according to a post on Reddit. However, another source suggests that a broccoli and cheese-baked potato from the Great Steak & Potato Company contains 300 calories. A low-fat recipe for broccoli and cheese-baked potatoes suggests that the meal contains only 90 calories.
Now, onto the health benefits of broccoli. Broccoli is a green vegetable that belongs to the plant species known as Brassica oleracea. It is closely related to other cruciferous vegetables such as cabbage, Brussels sprouts, kale, and cauliflower. Broccoli has a rich nutrient content and is loaded with a wide array of vitamins, minerals, fiber, and other bioactive compounds. It is a good source of vitamin B9 (folate), vitamin C, vitamin K, calcium, potassium, iron, and fiber. Broccoli also contains antioxidants like lutein and zeaxanthin, which may help prevent oxidative stress and cellular damage in your eyes.
Broccoli has high levels of glucoraphanin, which is converted into the potent antioxidant sulforaphane during digestion. Studies indicate that sulforaphane may offer multiple health benefits, including reduced blood sugar, cholesterol levels, oxidative stress, and chronic disease development. Broccoli may also support heart health by lowering "bad" LDL cholesterol and calcium buildup in blood vessels, as well as increasing "good" HDL cholesterol. It may also play a role in reducing the risk of cardiovascular disease and heart attacks.
Additionally, broccoli has potential anti-cancer properties due to its bioactive compounds. Multiple small studies have shown that eating cruciferous vegetables may protect against certain types of cancer. However, more research is needed to make definitive health claims. Broccoli may also support better blood sugar regulation in people with diabetes, as one human study showed significantly decreased insulin resistance in people with type 2 diabetes who consumed broccoli sprouts daily for one month.
Broccoli can be eaten cooked or raw, but different cooking methods alter the vegetable's nutrient composition. For example, boiling can remove up to 90% of broccoli's nutrients, while steaming appears to have the fewest adverse effects.
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Cheddar cheese calories
Cheddar cheese is a delicious addition to many comfort foods, including baked potatoes with broccoli. While it has nutritional benefits, cheddar cheese is also known for its high-calorie count and saturated fat content. The nutritional value and calorie count of cheese depend on the fat content of the milk used, how it's processed, and its age.
Cheddar cheese is calorie-dense, which increases its satiation factor. This means that a moderate amount of cheddar can be a part of a healthy diet. An ounce of cheddar cheese (28 grams) contains 200 mg of calcium, providing 20% of the daily value recommended. It also offers 10% of the daily vitamin A recommendation and 14% of phosphorus, along with smaller amounts of zinc, selenium, and riboflavin.
The protein content of cheddar cheese is significant, accounting for more than 30% of its calories. This can substantially contribute to your daily protein intake. However, cheddar cheese is also relatively high in sodium, with 190 mg per ounce.
When it comes to lactose, cheddar is a harder, aged cheese that is naturally low in lactose. This means lactose-intolerant individuals can often consume it without experiencing unpleasant symptoms associated with lactose intolerance.
In summary, while cheddar cheese has a high-calorie count, it also offers several nutritional benefits. It is a good source of calcium, vitamin A, phosphorus, and protein. However, it is important to consume cheddar cheese in moderation due to its high-calorie and saturated fat content.
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Skim milk: fewer calories
Skim milk has multiple benefits. Firstly, it contains no fat, and secondly, it has fewer calories than other types of milk. This makes it an excellent option for those watching their weight or maintaining a calorie-controlled diet.
A broccoli and cheese baked potato is a tasty, nutritious meal, but it can be calorific, depending on the ingredients and quantities used. One serving of a broccoli and cheese baked potato from the Great Steak & Potato Company contains 300 calories, while a recipe from the Picky Eater blog contains just 149 calories.
The Picky Eater recipe uses cauliflower in addition to potato and broccoli, which adds bulk to the filling while keeping the flavour. This recipe also uses cheese, but the blogger notes that their friends were unable to tell that the recipe was healthy, suggesting that the cauliflower is an effective substitute for some of the potato content.
A recipe from the Cleveland Clinic takes a different approach to reducing the calories in a broccoli and cheese baked potato. It uses skim milk and light cheddar cheese to keep the fat content low, resulting in a dish with only 90 calories per serving. This recipe also includes steamed broccoli, which is a good source of vitamin B9 (folate), potassium, fibre, and calcium, all of which support heart health.
By using skim milk and light cheese, it is possible to create a tasty, low-calorie broccoli and cheese baked potato. This dish can be further enhanced by the addition of steamed broccoli, which boosts the nutritional content and provides additional health benefits.
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Frequently asked questions
This depends on the recipe. One recipe for a twice-baked potato with broccoli and cheese has 149 calories per serving. Another recipe for a baked potato with broccoli and cheddar cheese has 290 calories.
Broccoli is a good source of vitamin B9 (folate), which is essential for overall health. It also supports heart health with potassium and fibre, while lowering "bad" (LDL) cholesterol and calcium buildup in blood vessels. Cheese provides omega-3 fatty acids and probiotics for a healthy gut and oral health.
Cooking the potatoes with the skin on will give you the most bang for your buck. Russet potatoes hold up the best in the oven, but you can use any type of white potato.
Broccoli and cheese baked potatoes can be served as a side dish or a light lunch, perhaps with a cup of soup.
