1 serving (200 grams) contains 150 calories, 8.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 23.5 mg | 7% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 3.5 g | ||
| protein | 9.4 g | 18% | |
| Vitamin D | 58.8 mcg | 294% | |
| Calcium | 176.5 mg | 13% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 411.8 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Broccoli and cauliflower casserole
Broccoli and cauliflower casserole is a nutritious, hearty dish often found in Western cuisine, specifically popular in American home cooking. This casserole combines two cruciferous vegetables—broccoli and cauliflower—which are rich in vitamins and dietary fiber, typically baked with cheese or a creamy sauce. Broccoli is an excellent source of vitamins C and K, while cauliflower provides a significant amount of folate and choline. Both vegetables are low in calories but packed with antioxidants, contributing to their reputation as health-supportive ingredients. When combined in a casserole, the dish balances macronutrients (proteins, fats, and carbohydrates) depending on added cheese, milk, or other toppings, while still being a nutrient-dense option for many diets.
Health Benefits
- Rich in vitamin C from broccoli, supporting a healthy immune system and skin health.
- High in dietary fiber, promoting digestive health and regular bowel movements.
- Contains antioxidants like sulforaphane, found in broccoli, which may reduce inflammation and support cellular health.
Dietary Considerations
Selection and Storage
Store leftovers in an airtight container in the refrigerator for 3-4 days. Reheat in the oven for best texture, or microwave for convenience.
Common Questions About Broccoli and cauliflower casserole Nutrition
Is Broccoli And Cauliflower Casserole high in protein?
Broccoli and cauliflower casserole typically contains moderate amounts of protein, with approximately 5-10 grams per serving depending on the recipe. Protein content may vary based on ingredients like cheese, dairy, or added meat, which can boost the protein level significantly.
Can I eat Broccoli And Cauliflower Casserole on a keto diet?
Broccoli and cauliflower casserole can be keto-friendly if made with low-carb ingredients like heavy cream, high-fat cheese, and butter. Avoid recipes that include breadcrumbs or flour as these can increase the carbohydrate count, making it less suitable for keto diets.
What are the health benefits of Broccoli And Cauliflower Casserole?
Broccoli and cauliflower are rich in vitamins C and K, fiber, and antioxidants that support immune health and digestion. When prepared with healthy fats, the casserole can provide satiety and additional nutrients, though higher-fat recipes should be enjoyed in moderation to avoid excessive calorie intake.
What is the recommended portion size for Broccoli And Cauliflower Casserole?
A typical serving size for Broccoli and Cauliflower Casserole is about 1 cup, which generally provides 150-300 calories depending on the recipe. Pair it with a lean protein or whole grain for a balanced meal to keep portions and calories in check.
How does Broccoli And Cauliflower Casserole compare to mashed potatoes in terms of nutrition?
Broccoli and cauliflower casserole is lower in carbohydrates and calories compared to mashed potatoes, making it a better choice for low-carb diets. Additionally, it offers more fiber, vitamins, and antioxidants, while mashed potatoes are higher in starch and often contain fewer micronutrients.
