Bushra Griffith
Broccoli cheese rice is a tasty and nutritious dish, but how many calories does it contain? The calorie count can vary depending on the ingredients used and the serving size. For example, a single serving of broccoli cheese rice casserole can range from 150 to 240 calories, while a cup of cooked brown rice with broccoli and cheese is approximately 109 calories. Additionally, a Knorr Cheddar Broccoli Rice Side prepared as directed is 280 calories. When it comes to a scoop of broccoli cheese rice, the calories can differ based on the size of the scoop and the specific ingredients and cooking methods used.
Characteristics and Values of a Scoop of Broccoli Cheese Rice
| Characteristics | Values |
|---|---|
| Calories | 150 (for 1/2 cup) to 320 (for 1 cup) |
| Fat | 0g to 15g |
| Carbs | 0g to 46g |
| Protein | 0g to 9.4g |
| Number of servings | 3 |
| Calories per serving | 60 (for 1/2 cup) to 106.6 (for 1 cup) |
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What You'll Learn
Broccoli cheese rice calories: 180 per serving (x3 servings)
A scoop of broccoli cheese rice can be a tasty treat, but it's important to be mindful of the calorie content, especially if you're watching your weight or maintaining a calorie-controlled diet.
Broccoli cheese rice typically contains around 180 calories per serving, and with three servings, that's a total of 540 calories. This calorie count may vary slightly depending on the specific ingredients and quantities used, as well as the method of preparation. For example, a similar dish, the broccoli, rice, and cheese casserole, can contain 150 calories per 1/2 cup serving, while another variation, the Knorr Cheddar Broccoli Rice Sides, comes in at 280 calories.
The calorie breakdown of broccoli cheese rice includes contributions from the rice, cheese, and broccoli, as well as any additional ingredients. For instance, in a given recipe, the brown rice may contribute about 109 calories per cup, the low-fat cheddar or Colby cheese may add 25 calories per 0.13 cup, and the broccoli may account for 21 calories per 0.25 package (10 oz). Other ingredients, such as Greek yogurt and Dijon mustard, can also contribute a small number of calories.
It's worth noting that the total calorie intake should be considered within the context of an individual's daily calorie needs, which can vary depending on factors such as energy requirements, activity levels, and overall health goals. As a reference point, a typical daily calorie intake for an adult is often around 2,000 calories, but this can be higher or lower depending on individual circumstances.
When it comes to broccoli cheese rice, portion sizes and serving suggestions are essential to keep in mind. While a single serving typically contains around 180 calories, it's easy to unintentionally consume more than one serving, especially when the dish is delicious and satisfying. Practicing mindful eating and being aware of serving sizes can help individuals make informed choices that align with their nutritional goals.
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Calories per ingredient
The calorie count of a scoop of broccoli cheese rice depends on the ingredients and their quantities. Here is a breakdown of the calories per ingredient:
Rice: The type of rice used can vary, but let's consider brown rice as an example. A cup of cooked brown rice typically contains around 109 calories.
Broccoli: Frozen broccoli has approximately 21 calories per 0.25 of a 10-ounce package. This equates to about 84 calories per package. Fresh broccoli may have slightly different calorie content.
Cheese: The type of cheese also varies, but let's consider shredded low-fat cheddar or Colby cheese. A serving of 0.13 cups contains around 25 calories.
Additional Ingredients: Other ingredients can be added, such as Greek yogurt, mustard, or spices. For example, a teaspoon of chicken bouillon powder adds about 15 calories.
Calorie Range: Depending on the specific ingredients and quantities used, a scoop of broccoli cheese rice can range from around 180 to 280 calories.
It's important to note that the cooking method, brand, and specific ingredients can all impact the calorie count, so these values may vary. Additionally, individual calorie needs and daily values can differ based on factors such as age, gender, and activity level.
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One cup: 294-320 calories
The calorie count for a cup of broccoli cheese rice varies depending on the ingredients used and the method of preparation. A cup of broccoli cheese rice can range from 294 to 320 calories.
For example, a cup of broccoli cheese rice made with brown rice, low-fat cheddar or Colby cheese, frozen broccoli, Greek yogurt, and Dijon mustard can contain around 294 calories. In this case, the brown rice contributes the most calories, with 109 calories per cup, while the cheese adds 25 calories, the broccoli 21 calories, the yogurt 13 calories, and the mustard a negligible 1 calorie.
On the other hand, a cup of broccoli cheese rice casserole can have around 320 calories. This dish includes higher-calorie ingredients, such as regular cheese and possibly other dairy products, which contribute to a higher overall calorie count.
It's important to note that the calorie count can vary based on the specific ingredients and their quantities. For instance, using a different type of rice, such as konjac rice, which has only 30 calories per serving, can significantly reduce the total calories in the dish. Similarly, the addition of other ingredients, such as chicken or spices, will alter the calorie content.
When considering the nutritional value of broccoli cheese rice, it's worth looking beyond just calories. This dish can provide a good balance of carbohydrates, fats, and proteins, as well as important vitamins and minerals like calcium. However, it's always a good idea to be mindful of your overall calorie intake and ensure that this dish fits within your daily calorie needs and nutritional goals.
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1/2 cup: 150 calories
A half-cup serving of broccoli cheese rice contains 150 calories. This calorie count may vary depending on the ingredients used and the method of preparation. For example, a serving of Knorr Cheddar Broccoli Rice Sides prepared according to the package instructions contains 280 calories.
Broccoli cheese rice is a dish that typically includes cooked rice, steamed or cooked broccoli, and a cheese sauce or shredded cheese. Some recipes may also include additional ingredients such as Greek yogurt, mustard, or spices. The dish can be made with different types of rice, such as brown rice or konjac rice, which has a lower calorie count.
The calorie content of broccoli cheese rice can vary depending on the specific ingredients and their quantities. For example, the type of cheese used can affect the calorie count, as different cheeses have different calorie contents. The cooking method and the addition of other ingredients, such as spices or seasonings, can also impact the overall calorie count of the dish.
When calculating the calorie content of a dish like broccoli cheese rice, it's important to consider the nutritional breakdown of the individual ingredients. Broccoli, for example, is a good source of vitamins and minerals and is relatively low in calories. On the other hand, cheese is typically higher in calories and fat content. By understanding the nutritional profile of each ingredient, you can make informed choices about the quantities and types of ingredients used to create a balanced and nutritious dish that aligns with your calorie and nutritional goals.
Overall, broccoli cheese rice can be a tasty and nutritious option, offering a combination of carbohydrates, vegetables, and protein. When paired with a lean protein source, such as grilled chicken or tofu, it can provide a well-rounded and satisfying meal. However, it's always important to remember that individual calorie needs may vary, and it's essential to consider your overall diet and nutritional requirements when incorporating new dishes.
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Nutritional content: vitamins, protein, carbs, fat
A scoop of broccoli cheese rice contains around 240 calories per serving. The nutritional content of broccoli cheese rice varies depending on the specific ingredients and serving size. However, on average, a serving of broccoli cheese rice provides:
- Total Fat: 2 grams, including 1.5 grams of Saturated Fat
- Cholesterol: 5 milligrams
- Sodium: 1060 milligrams
- Carbohydrates: 47 grams, including 1 gram of Dietary Fiber and 3 grams of Sugars
- Protein: 7 grams
In terms of vitamins, a serving of broccoli cheese rice typically provides 0% of the daily recommended intake of Vitamin A, Vitamin B-12, Vitamin B-6, Vitamin C, Vitamin D, and Vitamin E. It may also provide small amounts of calcium, with one source stating 0.2% of the daily value and another 15%.
It is important to note that the nutritional content of broccoli cheese rice can vary depending on the specific ingredients used, such as the type of rice, cheese, and any additional ingredients or seasonings. Additionally, the serving size can significantly impact the nutritional content per serving.
Some recipes for broccoli cheese rice may use low-fat cheese or Greek yogurt, which can reduce the overall calorie and fat content of the dish. For example, one source suggests that a serving of broccoli and cheese rice containing brown rice, low-fat cheddar or Colby cheese, frozen broccoli, Greek yogurt, and Dijon mustard contains approximately 109 calories per serving.
Additionally, some creative low-calorie recipes for broccoli cheese rice exist, such as one that uses konjac rice and steamable broccoli with cheese sauce, which has approximately 180 calories for three servings.
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Frequently asked questions
A scoop of broccoli cheese rice is approximately 240 calories.
The calorie count of each ingredient varies based on the recipe, but here is an example:
- Brown rice (1 cup cooked) - 109 calories
- Cheddar or Colby cheese (low fat, 0.13 cup shredded) - 25 calories
- Broccoli (frozen, 0.25 package) - 21 calories
Yes, there are some low-calorie alternatives to traditional broccoli cheese rice. One option is to use konjac rice, which is only 30 calories per serving. Another recipe suggests a total of 180 calories for three servings.
The amount of broccoli cheese rice you should eat in a day depends on your calorie needs and energy expenditure. It's important to note that this dish is typically high in sodium and saturated fat, so it should be consumed in moderation as part of a balanced diet.
