Broccoli and Cheese Casserole calories & nutrition
Broccoli and Cheese Casserole contains 395 calories per serving (20% of a 2,000 kcal daily diet), with 24g fat, 31g carbs, and 16g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Broccoli and Cheese Casserole?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Broccoli | 3.5 oz | 35 | 0.4 | 7.2 | 2.4 |
| Creamy Sauce (e.g., cream of mushroom soup base) | 4 floz | 120 | 9 | 8 | 2 |
| Cheddar Cheese | 1.5 oz | 170 | 14 | 1 | 10 |
| Pasta or Rice (as filler) | 2 oz | 70 | 0.5 | 15 | 2 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Broccoli · Creamy Sauce (e.g., cream of mushroom soup base) · Cheddar Cheese · Pasta or Rice (as filler)
How does Broccoli and Cheese Casserole compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Baked Cod with Quinoa, Broccoli, and Sweet Potato | 455g | 374 | 35g | -21 kcal, more protein |
| Baked Cod/Tilapia with Broccoli and Brown Rice | 301g | 234 | 27g | -161 kcal, more protein |
| Baked Fish with Grilled Zucchini, Carrots, and Broccolini | 397g | 280 | 38g | -115 kcal, more protein |
| Baked Fish with Roasted Squash and Broccolini | 343g | 467 | 32g | +72 kcal, more protein |
Frequently Asked Questions
Is Broccoli and Cheese Casserole healthy?
In moderation. Broccoli and Cheese Casserole is calorie-dense at 141 kcal/4 oz. With 16g protein and 31g carbs, it provides good nutrition but watch portion sizes.
Is Broccoli and Cheese Casserole good for weight loss?
Yes. At 395 calories with 16g protein, Broccoli and Cheese Casserole keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Broccoli and Cheese Casserole?
One serving contains 16g of protein, which is about 16% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Broccoli and Cheese Casserole?
- Macro split: fat 54%, carbs 32%, protein 14%
- Energy density: 141 kcal/4 oz (low)
- Top calorie contributors: Cheddar Cheese, Creamy Sauce (e.g., cream of mushroom soup base), Pasta or Rice (as filler)
How long does it take to burn off Broccoli and Cheese Casserole?
- Jogging: ~45 min
- Cycling: ~52 min
- Walking: ~97 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Broccoli and Cheese Casserole?
- kcal: 20% of daily intake
- Fat: 34% of daily intake
- Carb: 16% of daily intake
- Protein: 16% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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