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Nutritional Facts: Broccoli Low-calorie 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 cup (113g)
reduced-fat sharp cheddar cheese
1 cup (185g)
long-grain rice
1/2 cup (91g)
canned mushrooms
1/2 cup (80g)
onions
1/4 cup (62g)
skim milk
4 teaspoons (19g)
reduced-calorie margarine
1/4 teaspoon (2g)
salt
20 ounces (568g)
frozen chopped broccoli
1 to taste (100g)
vegetable oil cooking spray
Total 1 serving
Alanine (g) 0.7 0.8 n/a 0.0 0.1 n/a 0.0 0.7 n/a 2 0
Alcohol (g) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Arginine (g) 1.0 1.1 n/a 0.1 0.1 n/a 0.0 0.8 n/a 3 1
Ash (g) 4.1 1.2 0.9 0.3 0.5 0.4 1.5 3.7 n/a 13 3
Aspartic acid (g) 1.6 1.2 n/a 0.1 0.2 n/a 0.0 1.2 n/a 4 1
Caffeine (mg) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 469.0 51.8 9.1 18.4 87.9 5.2 0.4 318.1 n/a 960 192
Calories 195.5 675.3 29.1 32.0 25.2 84.0 0.0 147.7 n/a 1,189 238
Calories (kj) 818.1 2,825.0 121.0 132.8 104.6 351.5 0.0 624.8 n/a 4,978 996
Carbohydrates (g) 2.2 147.9 4.2 7.5 3.4 0.2 0.0 27.2 n/a 193 39
Cholesterol (mg) 23.7 0.0 0.0 0.0 1.2 13.3 0.0 0.0 n/a 38 8
Copper (mg) 0.0 0.4 0.1 0.0 0.0 0.0 0.0 0.2 n/a 1 0
Cystine (g) 0.1 0.3 n/a 0.0 0.0 n/a 0.0 0.1 n/a 1 0
Dietary Fiber (g) 0.0 2.4 2.3 1.4 0.0 0.0 0.0 17.0 n/a 23 5
Folate (mcg) 12.4 427.4 34.6 15.2 3.7 0.4 0.0 380.6 n/a 874 175
Folate, DFE (mcg) 12.4 716.0 34.6 15.2 3.7 0.4 0.0 380.6 n/a 1,163 233
Folate, food (mcg) 12.4 14.8 34.6 15.2 3.7 0.4 0.0 380.6 n/a 462 92
Folic acid (mcg) 0.0 412.6 0.0 0.0 0.0 0.0 0.0 0.0 n/a 413 83
Fructose n/a 0.0 n/a 1.0 n/a n/a n/a 4.7 n/a 6 1
Galactose n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a 0.0 n/a 1.6 n/a n/a n/a 4.3 n/a 6 1
Glutamic acid (g) 6.2 2.6 n/a 0.2 0.5 n/a 0.0 2.1 n/a 12 2
Glycine (g) 0.4 0.6 n/a 0.0 0.1 n/a 0.0 0.5 n/a 2 0
Histidine (g) 0.9 0.3 n/a 0.0 0.1 n/a 0.0 0.3 n/a 2 0
Iron (mg) 0.5 8.0 1.3 0.2 0.0 0.0 0.0 4.6 n/a 15 3
Isoleucine (g) 1.6 0.6 n/a 0.0 0.1 n/a 0.0 0.6 n/a 3 1
Lactose n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Leucine (g) 2.4 1.1 n/a 0.0 0.2 n/a 0.0 0.7 n/a 5 1
Lysine (g) 2.1 0.5 n/a 0.0 0.2 n/a 0.0 0.8 n/a 4 1
Magnesium (mg) 18.1 46.3 6.4 8.0 9.8 0.4 0.0 102.2 n/a 191 38
Maltose n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.0 2.0 0.1 0.1 0.0 n/a 0.0 1.7 n/a 4 1
Methionine (g) 0.7 0.3 n/a 0.0 0.1 n/a 0.0 0.2 n/a 1 0
Monounsaturated Fat (g) 2.4 0.4 0.0 0.0 0.0 3.7 0.0 0.1 n/a 7 1
Niacin (mg) 0.1 7.8 0.2 0.1 0.1 0.0 0.0 2.7 n/a 11 2
Pantothenic acid (mg) 0.2 1.9 0.4 0.1 0.2 n/a 0.0 1.6 n/a 4 1
Phenylalanine (g) 1.3 0.7 n/a 0.0 0.1 n/a 0.0 0.5 n/a 3 1
Phosphorus (mg) 546.9 212.8 55.5 23.2 68.9 4.3 0.0 284.0 n/a 1,196 239
Phytosterols n/a n/a n/a 12.0 n/a n/a 0.0 n/a n/a 12 2
Polyunsaturated Fat (g) 0.3 0.3 0.2 0.0 0.0 2.1 0.0 0.8 n/a 4 1
Potassium (mg) 74.6 212.8 71.0 116.8 111.9 6.9 0.1 1,204.2 n/a 1,798 360
Proline (g) 2.9 0.6 n/a 0.0 0.2 n/a 0.0 0.7 n/a 4 1
Protein (g) 27.5 13.2 3.5 0.9 2.4 0.2 0.0 16.0 n/a 64 13
Retinol (mcg) 67.8 0.0 0.0 0.0 37.5 143.4 0.0 0.0 n/a 249 50
Riboflavin (mg) 0.2 0.1 0.1 0.0 0.1 0.0 0.0 0.5 n/a 1 0
Saturated Fat (g) 4.9 0.3 0.1 0.0 0.1 3.1 0.0 0.2 n/a 9 2
Selenium (mcg) 16.4 27.9 13.8 0.4 1.5 0.1 0.0 15.9 n/a 76 15
Serine (g) 1.5 0.7 n/a 0.0 0.1 n/a 0.0 0.6 n/a 3 1
Sodium (mg) 691.6 9.3 349.4 3.2 36.3 113.3 581.4 136.3 n/a 1,921 384
Starch n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Sucrose n/a 0.1 n/a 0.8 n/a n/a n/a n/a n/a 1 0
Sugar (g) 0.6 0.2 n/a 3.4 n/a 0.0 0.0 7.7 n/a 12 2
Theobromine (mg) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.0 1.1 0.0 0.0 0.0 0.0 0.0 0.3 n/a 1 0
Threonine (g) 0.9 0.5 n/a 0.0 0.1 n/a 0.0 0.5 n/a 2 0
Tocopherol, alpha (mg) 0.1 0.2 n/a 0.0 n/a 1.1 0.0 6.9 n/a 8 2
Tocopherol, beta n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0 0
Tocopherol, delta n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0 0
Tocopherol, gamma n/a n/a n/a 0.0 n/a n/a n/a 1.5 n/a 2 0
Total Fat (g) 7.9 1.2 0.6 0.1 0.2 9.3 0.0 1.6 n/a 21 4
Tryptophan (g) 0.3 0.2 n/a 0.0 0.0 n/a 0.0 0.2 n/a 1 0
Tyrosine (g) 1.2 0.4 n/a 0.0 0.1 n/a 0.0 0.4 n/a 2 0
Valine (g) 1.7 0.8 n/a 0.0 0.2 n/a 0.0 0.7 n/a 3 1
Vitamin A, IU (IU) 233.9 0.0 0.0 1.6 124.8 666.6 0.0 5,873.1 n/a 6,900 1,380
Vitamin A, RAE (mcg) 67.8 0.0 0.0 0.0 37.5 152.9 0.0 295.4 n/a 554 111
Vitamin B-12 (mcg) 0.6 0.0 0.0 0.0 0.3 0.0 0.0 0.0 n/a 1 0
Vitamin B-6 (mg) 0.1 0.3 0.0 0.1 0.0 0.0 0.0 0.7 n/a 1 0
Vitamin C (mg) 0.0 0.0 0.0 5.9 0.7 0.0 0.0 320.4 n/a 327 65
Vitamin D (IU) 5.7 0.0 n/a 0.0 24.6 0.0 0.0 0.0 n/a 30 6
Water (g) 71.3 21.5 81.8 71.3 55.0 8.6 0.0 519.5 n/a 829 166
Zinc (mg) 2.1 2.0 0.6 0.1 0.3 0.0 0.0 2.7 n/a 8 2

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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