When it comes to healthy eating, finding the right balance of nutrients is key. With just 70 calories per cup (110 g), Broccoli & Cheese is a tasty and nutrient-dense option to add to your diet.

Broccoli is a great source of fiber, vitamin C, and other important vitamins and minerals, while cheese provides protein and calcium. But what about the other nutritional components of this dish?

In this article, we'll take a closer look at the calorie, fat, fiber, vitamin, mineral, protein, carbohydrate, and cholesterol content of Broccoli & Cheese, as well as some different preparation methods to try. Let's get started!

Calorie Content

As we mentioned, Broccoli & Cheese contains 70 calories per cup. This makes it a low-calorie option for those looking to maintain or lose weight. However, it's worth noting that adding extra cheese or oil to the dish can significantly increase the calorie count. For a healthier version, try steaming your broccoli and using a smaller amount of cheese or a low-fat cheese alternative.

Fat Content

Broccoli & Cheese contains 5 grams of fat per cup, with 3 grams of that coming from saturated fat. While saturated fat should be limited in the diet, the cheese in this dish also provides some healthy unsaturated fat. To reduce the saturated fat content of the dish, try using a low-fat cheese alternative or using only a small amount of cheese for flavor.

Fiber Content

Broccoli is a great source of fiber, with 2.4 grams per cup. This can help keep you feeling full and satisfied after a meal, and also supports digestive health. To increase the fiber content of Broccoli & Cheese even more, add other fiber-rich vegetables like bell peppers, onions, or spinach.

Vitamin Content

Broccoli is particularly rich in vitamin C, with 135% of your recommended daily intake in one cup. It also contains significant amounts of vitamin K, vitamin A, and folate. Cheese provides some vitamins as well, including vitamin D, vitamin B12, and vitamin A. To enhance the overall nutrient profile of the dish, try using a variety of cheeses.

Mineral Content

In addition to vitamins, Broccoli & Cheese contains important minerals like calcium, potassium, and iron. Cheese is particularly high in calcium, making it a good choice for those looking to boost their intake of this mineral. To increase the iron content of the dish, try pairing it with a lean source of protein like chicken or tofu.

Protein Content

Broccoli & Cheese contains 6 grams of protein per cup, thanks to the cheese. However, this may not be enough protein for some people, particularly those who are very active or looking to build muscle. To boost the protein content of the dish, try adding extra cheese or pairing it with a protein-rich side like quinoa or lentils.

Carbohydrate Content

Broccoli & Cheese contains 4 grams of carbohydrates per cup, with 2 grams of fiber and 1 gram of sugar. To increase the carbohydrate content of the dish, try adding a starchy vegetable like sweet potato or serving it with whole-grain bread.

Cholesterol Content

Broccoli & Cheese contains 16 milligrams of cholesterol per cup, which is relatively low compared to other cheese-based dishes. However, if you are trying to limit your cholesterol intake, try using a low-fat cheese alternative or reducing the amount of cheese in the dish.

Serving Size

It's worth noting that the nutritional information provided is for a single cup (110 g) of Broccoli & Cheese. Depending on your dietary needs and goals, you may need to adjust the serving size accordingly. If you are trying to lose weight, for example, you may want to stick to a smaller portion size to limit your calorie intake.

Preparation Method

There are many different ways to prepare Broccoli & Cheese, each with its own nutritional profile. Some popular cooking methods include steaming, roasting, or grilling the broccoli, while others may opt to add bacon or other ingredients to the cheese sauce. To keep the dish as healthy as possible, stick to simple seasoning options like garlic or lemon juice, and try using a low-fat cheese alternative if possible.