Broccoli Rice Nutrition Facts: Calories, Macros & Health Benefits
Summary: Broccoli Rice contains 142 calories, 5.8g protein, 14.5g carbs, and 7.2g fat per one cup (250g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one cup (250g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 142 kcal | 7% |
| Protein | 5.8g | 12% |
| Carbohydrates | 14.5g | 5% |
| Total Fat | 7.2g | 9% |
| Fiber | 1.4g | 5% |
| Sugar | 2.1g | -- |
| Saturated Fat | 3.5g | 18% |
| Cholesterol | 18.0mg | 6% |
| Sodium | 380.0mg | 17% |
| Potassium | 18.0mg | 0% |
| Calcium | 22.0mg | 2% |
| Iron | 180.0mg | 1000% |
| Magnesium | 0.90mg | 0% |
| Zinc | 130.0mg | 1182% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Vitamin B6 | 1.1mg | 65% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 32.0mcg | 8% |
| Vitamin E | 0.60mg | 4% |
| Vitamin K | 0.20mcg | 0% |
| Phosphorus | 85.0mg | 7% |
Is Broccoli Rice Good for You?
Broccoli Rice provides 142 calories per one cup (250g) with 5.8g protein, 14.5g carbohydrates, and 7.2g fat. It is a source of saturated fat (18% dv), sodium (17% dv), iron (1000% dv).
A comforting American casserole made with broccoli, rice, cheese sauce, and often cream of mushroom soup, baked until bubbly.
Key Health Benefits of Broccoli Rice
- Saturated Fat (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1000% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1182% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (65% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 5.8g protein per serving to support satiety and muscle maintenance.
How to Track Broccoli Rice Nutrition with Gram
Use Gram to log broccoli rice and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in broccoli rice?
Broccoli Rice contains 142 calories per one cup (250g).
How much protein is in broccoli rice?
Broccoli Rice provides 5.8g of protein per one cup (250g).
How many carbs are in broccoli rice?
Broccoli Rice has 14.5g of carbohydrates per one cup (250g).
Is broccoli rice good for tracking nutrition?
Yes. Broccoli Rice can be logged by calories, macros, and micronutrients in the Gram app.
How should I use broccoli rice in a meal plan?
Use Broccoli Rice as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track broccoli rice and thousands of other foods with the Gram app.