Kamil Perry
Broccoli and cheese casserole is a classic American comfort food, often served at holiday meals and family gatherings. This creamy, indulgent dish combines the freshness of broccoli florets with the richness of cheddar cheese. A single cup of this casserole contains approximately 294 calories, with 12 grams of protein, 21 grams of fat, and 18 grams of carbohydrates.
| Characteristics | Values |
|---|---|
| Calories | 281 per serving or 294 per cup |
| Carbohydrates | 18 grams (14%) |
| Fat | 21 grams (71%) |
| Protein | 12 grams (15%) |
| Vitamins and Nutrients | Good source of protein, potassium, calcium, fiber, and antioxidants |
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What You'll Learn
A cup of broccoli cheese casserole has 294 calories
While the dish is a satisfying and indulgent option, the calorie count is worth noting. With 294 calories per cup, it contributes significantly to an individual's daily caloric intake. This calorie count is primarily derived from the fat content, which makes up 71% of the total calories in a serving.
The casserole also contains 12 grams of protein, 21 grams of fat, and 18 grams of carbohydrates per cup. These macronutrients provide sustenance and energy, making the dish a filling option. However, it's important to be mindful of portion sizes, especially when considering the calorie density of the dish.
When preparing this dish, it's essential to strike a balance. While the cheese adds flavor, it also contributes to the high-calorie content. Therefore, it's advisable to practice moderation in the amount of cheese used and be mindful of other ingredients like cream and butter. By being conscious of these factors, individuals can enjoy this comforting dish while maintaining a balanced and nutritious diet.
In summary, a cup of broccoli cheese casserole provides 294 calories and offers a range of nutrients. It is a flavorful and indulgent option but should be consumed in moderation as part of a holistic approach to nutrition and health.
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One serving is 281 calories
A serving of broccoli and cheese casserole is 281 calories. This dish is a good source of protein, potassium, and calcium. The macronutrient breakdown is 14% carbs, 71% fat, and 15% protein.
Broccoli is a nutrient-rich vegetable, providing fibre and antioxidants. It is also a good source of vitamins and minerals, including vitamin C, vitamin K, folate, and iron.
Cheese is also a good source of calcium and adds indulgent flavour to the dish. However, it is important to be mindful of the cream and butter typically used in this casserole to maintain a balanced approach to your diet.
When it comes to calorie content, it's important to note that the number of calories in a dish can vary depending on the specific ingredients used and the quantities. The cooking method and any additional toppings or sides can also affect the calorie count.
As a comforting and creamy dish, broccoli and cheese casserole is a classic in American cuisine. It is often served as a side or a hearty main course during holiday gatherings and family meals.
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It's a good source of protein, potassium and calcium
A single serving of broccoli and cheese casserole provides around 19% of your daily protein needs, making it an excellent source of this essential macronutrient. Protein is crucial for various bodily functions, including muscle repair and growth, immune system regulation, and hormone production. The cheese and cream cheese in the casserole are likely the primary sources of protein.
This dish is also a good source of potassium, offering about 8% of the recommended daily value in one serving. Potassium is an essential mineral that plays a vital role in maintaining healthy blood pressure, nerve transmission, and muscle contraction. Broccoli itself is a good source of potassium, and including it in a casserole with other potassium-rich ingredients like cheese can boost the overall potassium content.
Additionally, broccoli and cheese casserole provides a substantial amount of calcium, with roughly 24% of your daily requirement in a single serving. Calcium is a mineral that is critical for strong bones and teeth, and it also contributes to muscle function and nerve signalling. Cheese is an excellent source of calcium, and the casserole's combination of broccoli and cheese provides a one-two punch of this essential nutrient.
While the casserole offers these valuable nutrients, it's important to remember that it is also relatively high in fat and calories. A serving of this dish typically provides around 281 calories, with about 71% coming from fat. Therefore, while enjoying the nutritional benefits of broccoli and cheese casserole, it's essential to practise portion control and maintain a balanced diet overall.
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Broccoli is a nutrient-rich food
Broccoli is indeed a nutrient-rich food, offering a wide range of health benefits. It is a cruciferous vegetable, related to cabbage, kale, cauliflower, and Brussels sprouts, all of which are known for their beneficial health effects. Broccoli is packed with vitamins, minerals, fibre, and antioxidants.
One cup of broccoli contains as much vitamin C as an orange. Vitamin C is an important antioxidant that protects your cells from damage and promotes healing throughout the body. Broccoli is also a good source of vitamin K, calcium, iron, and potassium. It is one of the few foods that contain vitamin B9, or folate, which is essential for the development of the fetal brain and spinal cord. Regular consumption of broccoli during pregnancy may support healthier cognitive development in newborns.
Broccoli is also rich in plant compounds that have been linked to improved health. These include sulforaphane, indole-3-carbinol, carotenoids, kaempferol, and quercetin. These compounds may protect against various types of cancer, lower blood pressure, and improve eye health. Broccoli's isothiocyanates may also improve risk factors for disease and reduce the risk of cancer.
The way you prepare broccoli can affect its nutritional content. Boiling broccoli can remove up to 90% of its nutrients, so it is recommended to prepare it by blanching, roasting, or steaming it instead.
Now, onto the casserole! A single serving of broccoli and cheese casserole contains approximately 281 calories. While this dish does include nutrient-rich broccoli, the addition of cheese and other ingredients increases the calorie count and alters the nutritional profile.
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Cheese is indulgent but also high in calcium
Broccoli and cheese casserole is a comforting and indulgent dish, often served as a side or a main course. While it is a tasty treat, it is important to be mindful of the calorie content and the balance of nutrients. A serving of this casserole typically contains around 281 calories, with a macronutrient breakdown of 14% carbs, 71% fat, and 15% protein. It is a good source of protein, providing 19% of your daily value, as well as potassium (8%) and calcium (24%).
The high fat content, at 71% of the total calories, is something to be aware of, especially if you are watching your weight or have health concerns. However, it is important to note that not all fats are equal, and the type of fat in cheese can have different health implications. Cheese is a good source of saturated fat, which, when consumed in moderation, can be part of a healthy diet. It is also a great source of calcium, which is essential for bone health.
A cup of broccoli and cheese casserole, weighing around 235 grams, will provide approximately 294 calories. This can be a substantial part of your daily calorie intake, so it is a dish to be enjoyed in moderation. The casserole derives 71% of its calories from fat, so it is advisable to balance your meal with some lower-fat options, especially if you are watching your weight. However, fat is essential for a healthy diet and the absorption of certain nutrients, so it should not be avoided entirely.
Cheese is indeed indulgent, adding a rich and creamy texture to the casserole. It contributes significantly to the fat content of the dish, but it also boosts the protein and calcium content. Calcium is essential for maintaining strong bones and teeth, and cheese is an excellent source of this mineral. When enjoyed as part of a balanced diet, cheese can be a good source of this important nutrient.
While cheese is often associated with high-fat content and indulgent flavours, it also provides valuable nutrients such as calcium. Calcium is crucial for bone health and can help prevent osteoporosis. Broccoli itself is also a good source of calcium, so the combination of these two ingredients creates a dish that provides a substantial amount of this essential mineral.
In conclusion, while broccoli and cheese casserole is certainly indulgent and calorie-dense, it also offers valuable nutrients such as calcium, protein, and potassium. It is a comforting and tasty dish that can be enjoyed as part of a balanced diet, providing a good source of calcium for bone health. As with all foods, moderation is key, and including a variety of nutrient-dense foods in your diet will ensure you get a range of health benefits.
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Frequently asked questions
One serving of broccoli and cheese casserole contains approximately 281 calories.
The macronutrient breakdown is 14% carbs, 71% fat, and 15% protein.
One cup (around 235 grams) contains approximately 294 calories.
This dish is a good source of protein (19% DV), potassium (8% DV), and calcium (24% DV). Broccoli also provides fiber and antioxidants.
While the dish offers nutritional benefits, it is important to be mindful of the cream and butter added. You can experiment with substituting some of the higher-calorie ingredients with healthier alternatives.
