Broccoli Rice Casserole - calories, carbs, nutrition
Broccoli Rice Casserole contain several important nutrients: 5 ounce only contains 162 calories, on average. However, more than 42% of broccoli rice casserole is composed of carbs 17.3 grams. It also contains 8.4 grams of fat, 5.4 grams of protein and 1.5 grams of sugar.
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162 | 17.3 g (42%) | 5.4 g (13%) | 8.4 g (45%) | 1.5 g |
Broccoli Rice Casserole Nutritional Facts
Serving Size: 5 ounce
- Carbs - 17.3 g
- Dietary Fiber - 2.5 g
- Sugars - 1.5 g
- Fat - 8.4 g
- Saturated - 2.7 g
- Polyunsaturated - 2.1 g
- Monounsaturated - --
- Trans - --
- Protein - 5.4 g
- Sodium - 188 mg
- Potassium - 220.2 mg
- Cholesterol - 8 mg
- Vitamin A - 21.5 %
- Vitamin C - 71 %
- Calcium - 9.5 %
- Iron - 4.4 %
Percentages are based on a diet of 2000 calories a day.
How many calories are in broccoli rice casserole?
Broccoli Rice Casserole contain around 162 calories, but this can vary by the serving size and how you consume it. Below are the calorie contents of different serving sizes of broccoli rice casserole:
- 5 ounce: 162 grams
- 1 ounce: 32.4 grams
If you are unsure about the size of your broccoli rice casserole, you can estimate that an average broccoli rice casserole contains about 162 calories. About 42% of broccoli rice casserole calories come from carbs, 13% from protein, and 45% from fat.
How many carbs are in broccoli rice casserole?
Here is the carb content of standard serving sizes broccoli rice casserole:
- 5 ounce: 17.3 grams
- 1 ounce: 3.5 grams
Broccoli Rice Casserole also contains 2.5 grams of fiber, depending on its size. You can subtract 2.5 grams if you are looking for the net carb content 14,8 (net carbs = total carbs - fiber).
How does Broccoli Rice Casserole fit into your Daily Goals?
This table contains Fitness Goals for Heart Healthy:
| Used | Left | |
|---|---|---|
| Calorie Goal | 162/2000 Cal | 1838 Cal |
| Fat | 8.4/67 g | 58,6 g |
| Sodium | 188/2300 mg | 2112 mg |
| Cholesterol | 8/300 mg | 292 mg |
This table contains Fitness Goals for Low Carb:
| Used | Left | |
|---|---|---|
| Calorie Goal | 162/2000 Cal | 1838 Cal |
| Carbohydrates | 17.3/250 g | 232,7 g |
| Sugar | 1.5/75 g | 73,5 g |
| Fiber | 2.5/25 g | 22,5 g |
This table contais Fitness Goals for Macronutrients Focused:
| Used | Left | |
|---|---|---|
| Calorie Goal | 162/2000 Cal | 1838 Cal |
| Fat | 8.4/67 g | 58,6 g |
| Carbohydrates | 17.3/250 g | 232,7 g |
| Protein | 5.4/75 g | 69,6 g |
How long would it take to burn off 162 calories?
Values estimated based on person weighing 140 lbs.
- Cycling - 24 minutes
- Running - 16 minutes
- Cleaning - 59 minutes
- Diving - 89 minutes
- Boxing - 73 minutes
- Burpee - 34 minutes
- Golf - 61 minutes
- Volleyball - 36 minutes
- Badminton - 92 minutes
- Snowboarding - 24 minutes
- Soccer - 61 minutes
- Baby Sitting - 93 minutes
How many protein are in broccoli rice casserole?
Broccoli Rice Casserole is a good source of quality protein, with just 5 ounce containing 5.4 grams.
Look at the list of protein content in different servings of broccoli rice casserole:
- 5 ounce: 5.4 grams
- 1 ounce: 1.1 grams
Protein is necessary for many vital functions in your body, including growth and development, cellular repair and immune system regulation.
How many sugar are in broccoli rice casserole?
However, despite having all the nutritious qualities of broccoli rice casserole, 5 ounce of broccoli rice casserole comes with almost 1.5 extra grams of added sugar.
Compare the sugar content of different servings of broccoli rice casserole:
- 5 ounce: 1.5 grams
- 1 ounce: 0.3 grams
If you are liberal with your servings, this makes it easy to consume a lot of sugar without meaning to. To make sure you are not getting too much, check the labels and choose serving with the least amount of added sugar. Also, remember to watch your portion size.
How much fat is in broccoli rice casserole?
Broccoli Rice Casserole contain on average 8.4 grams of total fat per serve (5 ounce) – the majority - 5,7 grams - of that fat is also classified as unsaturated, with only 2.7 grams being saturated fat.
Here is an example of the fat content in popular servings of broccoli rice casserole:
- 5 ounce: 8.4 grams
- 1 ounce: 1.7 grams
