Nutritional Facts: Smashed Potato-Broccoli Casserole

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 lb (454g)
potatoes
1 cup (91g)
broccoli
1/4 cup (40g)
diced onions
1/4 cup (36g)
fat-free cottage cheese
1/4 teaspoon (0g)
dill weed
1/4 teaspoon (2g)
salt
1/8 teaspoon (0g)
pepper
1/2 cup (128g)
fat free sour cream
1 1/2 ounces (43g)
cheddar cheese
Total 1 serving
Alanine (g) 0.3 0.1 0.0 0.1 0.0 0.0 0.0 n/a 0.3 1 0
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0 0
Arginine (g) 0.4 0.2 0.0 0.2 0.0 0.0 0.0 n/a 0.4 1 0
Ash (g) 4.9 0.8 0.1 0.6 0.0 1.5 0.0 1.5 1.7 11 3
Aspartic acid (g) 2.1 0.3 0.0 0.3 0.0 0.0 0.0 n/a 0.7 3 1
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0 0
Calcium (mg) 54.5 42.8 9.2 31.2 0.1 0.4 1.3 180.5 307.1 627 157
Calories 349.6 30.9 16.0 26.1 0.0 0.0 0.7 116.5 171.7 712 178
Calories (kj) 1,457.3 128.3 66.4 109.8 0.1 0.0 3.0 487.7 717.4 2,970 743
Carbohydrates (g) 79.3 6.0 3.7 2.4 0.0 0.0 0.2 19.3 0.5 112 28
Cholesterol (mg) 0.0 0.0 0.0 2.5 0.0 0.0 0.0 11.5 44.7 59 15
Copper (mg) 0.5 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 1 0
Cystine (g) 0.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.1 0 0
Dietary Fiber (g) 10.0 2.4 0.7 0.0 0.0 0.0 0.1 0.0 0.0 13 3
Folate (mcg) 72.6 57.3 7.6 3.3 0.1 0.0 0.0 n/a 7.7 149 37
Folate, DFE (mcg) 72.6 57.3 7.6 3.3 0.1 0.0 0.0 n/a 7.7 149 37
Folate, food (mcg) 72.6 57.3 7.6 3.3 0.1 0.0 0.0 n/a 7.7 149 37
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Fructose (g) 1.2 0.6 0.5 0.0 n/a n/a 0.0 n/a n/a 2 1
Galactose (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) (g) 1.5 0.4 0.8 0.1 n/a n/a 0.0 n/a n/a 3 1
Glutamic acid (g) 1.6 0.5 0.1 0.9 0.0 0.0 0.0 n/a 2.6 6 1
Glycine (g) 0.3 0.1 0.0 0.1 0.0 0.0 0.0 n/a 0.2 1 0
Histidine (g) 0.2 0.1 0.0 0.1 0.0 0.0 0.0 n/a 0.4 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Iron (mg) 3.5 0.7 0.1 0.1 0.0 0.0 0.0 0.1 0.3 5 1
Isoleucine (g) 0.3 0.1 0.0 0.2 0.0 0.0 0.0 n/a 0.7 1 0
Lactose (g) 0.0 0.2 0.0 0.6 n/a n/a 0.0 n/a 0.1 1 0
Leucine (g) 0.4 0.1 0.0 0.4 0.0 0.0 0.0 n/a 1.0 2 0
Lysine (g) 0.5 0.1 0.0 0.3 0.0 0.0 0.0 n/a 0.9 2 0
Magnesium (mg) 104.4 19.1 4.0 4.0 0.0 0.0 0.5 n/a 11.9 144 36
Maltose (g) 0.0 0.2 0.0 0.0 n/a n/a 0.0 n/a 0.1 0 0
Manganese (mg) 0.7 0.2 0.1 0.0 0.0 0.0 0.0 n/a 0.0 1 0
Methionine (g) 0.1 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.3 1 0
Monounsaturated Fat (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 4.0 4 1
Niacin (mg) 4.8 0.6 0.0 0.1 0.0 0.0 0.0 n/a 0.0 6 1
Pantothenic acid (mg) 1.3 0.5 0.0 0.2 0.0 0.0 0.0 n/a 0.2 2 1
Phenylalanine (g) 0.4 0.1 0.0 0.2 0.0 0.0 0.0 n/a 0.6 1 0
Phosphorus (mg) 258.8 60.1 11.6 68.9 0.0 0.0 0.5 148.5 218.1 766 192
Phytosterols (mg) 22.7 n/a 6.0 n/a n/a 0.0 0.3 n/a n/a 29 7
Polyunsaturated Fat (g) 0.2 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.4 1 0
Potassium (mg) 1,911.3 287.6 58.4 49.7 0.3 0.1 3.8 280.3 41.7 2,633 658
Proline (g) 0.3 0.1 0.0 0.4 0.0 0.0 0.0 n/a 1.2 2 0
Protein (g) 9.2 2.6 0.4 3.7 0.0 0.0 0.0 6.0 10.6 33 8
Retinol (mcg) 0.0 0.0 0.0 0.7 0.0 0.0 0.0 n/a 109.9 111 28
Riboflavin (mg) 0.1 0.1 0.0 0.1 0.0 0.0 0.0 n/a 0.2 1 0
Saturated Fat (g) 0.1 0.0 0.0 0.1 0.0 0.0 0.0 1.0 9.0 10 3
Selenium (mcg) 1.4 2.3 0.2 3.4 n/a 0.0 0.0 n/a 5.9 13 3
Serine (g) 0.3 0.1 0.0 0.2 0.0 0.0 0.0 n/a 0.6 1 0
Sodium (mg) 27.2 30.0 1.6 119.6 0.0 581.4 0.1 92.2 264.5 1,117 279
Starch (g) 70.1 0.0 0.0 n/a n/a n/a n/a n/a n/a 70 18
Sucrose (g) 0.8 0.1 0.4 0.0 n/a n/a 0.0 n/a 0.1 1 0
Sugar (g) 3.5 1.5 1.7 0.7 n/a 0.0 0.0 9.2 0.2 17 4
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 0.4 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Threonine (g) 0.3 0.1 0.0 0.2 0.0 0.0 0.0 n/a 0.4 1 0
Tocopherol, alpha (mg) 0.0 0.7 0.0 0.0 n/a 0.0 0.0 n/a 0.1 1 0
Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0 0
Tocopherol, gamma (mg) 0.0 0.2 0.0 0.0 n/a n/a 0.0 n/a 0.0 0 0
Total Fat (g) 0.4 0.3 0.0 0.1 0.0 0.0 0.0 1.7 14.1 17 4
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Tryptophan (g) 0.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.1 0 0
Tyrosine (g) 0.2 0.0 0.0 0.2 0.0 0.0 0.0 n/a 0.5 1 0
Valine (g) 0.5 0.1 0.0 0.3 0.0 0.0 0.0 n/a 0.7 2 0
Vitamin A, IU (IU) 9.1 566.9 0.8 2.9 3.4 0.0 1.6 869.1 426.9 1,881 470
Vitamin A, RAE (mcg) 0.0 28.2 0.0 0.7 0.2 0.0 0.1 n/a 112.9 142 36
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.2 0.0 0.0 0.0 n/a 0.4 1 0
Vitamin B-6 (mg) 1.3 0.2 0.0 0.0 0.0 0.0 0.0 n/a 0.0 2 0
Vitamin C (mg) 89.4 81.2 3.0 0.0 0.0 0.0 0.0 1.5 0.0 175 44
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 10.2 10 3
Water (g) 360.2 81.3 35.6 29.4 0.0 0.0 0.0 99.5 15.7 622 155
Zinc (mg) 1.3 0.4 0.1 0.2 0.0 0.0 0.0 n/a 1.3 3 1

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