1 serving (150 grams) contains 100 calories, 5.0 grams of protein, 6.0 grams of fat, and 8.0 grams of carbohydrates.
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Nutrition Information
Calories |
158.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 23.8 mg | 7% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 12.7 g | 4% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 3.2 g | ||
| protein | 7.9 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 238.1 mg | 18% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 476.2 mg | 10% | |
* 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 Steamed broccoli with cheese sauce
Steamed broccoli with cheese sauce combines the nutritional powerhouse of broccoli with the creamy richness of cheese, creating a popular side dish in Western cuisines. Broccoli, a cruciferous vegetable, is known for its high levels of dietary fiber, vitamin C, and vitamin K, while cheese offers a concentrated source of calcium and protein. This dish balances the freshness of steamed vegetables with the indulgence of a savory sauce, typically made from milk, cheese, and flour. While calorie content varies depending on the cheese sauce's preparation, it generally provides a mix of essential vitamins and minerals critical for overall health, making it a well-rounded addition to meals.
Health Benefits
- Supports immunity due to broccoli’s high vitamin C content (89 mg per 100 g).
- Promotes bone health with broccoli’s vitamin K and cheese’s calcium contribution (100 g cheese can contain up to 720 mg of calcium).
- Aids digestion with broccoli’s dietary fiber content (2.6 g per 100 g).
Dietary Considerations
Selection and Storage
Store steamed broccoli in an airtight container in the refrigerator for up to 3-4 days. Keep cheese sauce separate in the fridge for up to 3 days and reheat gently to avoid separation.
Common Questions About Steamed broccoli with cheese sauce Nutrition
What is the nutritional content of steamed broccoli with cheese sauce?
Steamed broccoli with cheese sauce typically contains around 70-120 calories per 1-cup serving, depending on the amount and type of cheese sauce used. Broccoli is rich in vitamins A, C, and K, along with fiber, while cheese sauce adds fat and protein, often around 2-6 grams of protein per serving.
Can I eat steamed broccoli with cheese sauce on a keto diet?
Steamed broccoli is keto-friendly due to its low carbohydrate content (around 6 grams net carbs per cup). Cheese sauce can also fit into a keto diet if made from low-carb ingredients, such as heavy cream or full-fat cheese. However, pre-made cheese sauces may contain added starches or sugars, so checking labels is essential.
What are the health benefits and concerns of steamed broccoli with cheese sauce?
Broccoli is packed with antioxidants, fiber, and vitamins that support digestion and immune health. However, cheese sauce can be high in saturated fat or sodium, especially in processed varieties. Pair it in moderation to balance health benefits and concerns.
What is the recommended portion size for steamed broccoli with cheese sauce?
A standard serving is around 1 cup of steamed broccoli with about 2-3 tablespoons of cheese sauce. This portion delivers nutritional benefits while keeping calorie intake reasonable for most diets.
How does steamed broccoli with cheese sauce compare to plain steamed broccoli?
Plain steamed broccoli is lower in calories (around 50 calories per cup), fat, and sodium but lacks the creamy flavor of cheese sauce. Adding cheese sauce increases calories and fat due to dairy content but can enhance palatability and encourage vegetable consumption.
