Calories in Broccoli casserole with rice
Generic food Vegetables
Broccoli casserole with rice contains 107 kcal per 100 g. A typical serving of 1 cup (228 g) provides about 244 kcal.
Roughly 55% of its calories come from carbohydrates, with 30% from fat and 15% from protein (estimated with general energy factors).
That is more energy than the typical item in vegetable dishes on FoodFactly, where the median is 93 kcal per 100 g across 33 foods.
100 g provides 39% of the Daily Value for Vitamin K, 22% of the Daily Value for Vitamin C and 16% of the Daily Value for Folate (B9).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 107 kcal | |
| Total fat C | 3.6 g | 5% |
| Saturated fat C | 1.7 g | 8% |
| Cholesterol C | 8 mg | 3% |
| Sodium C | 188 mg | 8% |
| Total carbohydrates C | 15.1 g | 5% |
| Dietary fiber C | 1.9 g | 7% |
| Total sugars C | 1.2 g | |
| Protein C | 4.1 g | 8% |
| Vitamin A C | 50 µg | 6% |
| Vitamin C C | 19.8 mg | 22% |
| Vitamin D C | 0.2 µg | 1% |
| Vitamin E C | 0.76 mg | 5% |
| Vitamin K C | 46.2 µg | 39% |
| Thiamin (B1) C | 0.12 mg | 10% |
| Riboflavin (B2) C | 0.085 mg | 7% |
| Niacin (B3) C | 1 mg | 6% |
| Vitamin B6 C | 0.1 mg | 6% |
| Folate (B9) C | 63 µg | 16% |
| Vitamin B12 C | 0.05 µg | 2% |
| Choline C | 11.4 mg | 2% |
| Calcium C | 72 mg | 6% |
| Iron C | 0.91 mg | 5% |
| Magnesium C | 14 mg | 3% |
| Phosphorus C | 74 mg | 6% |
| Potassium C | 103 mg | 2% |
| Zinc C | 0.52 mg | 5% |
| Copper C | 0.053 mg | 6% |
| Selenium C | 5.2 µg | 9% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 15%
- Carbohydrates 55%
- Fat 30%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein4.1 gabove the median for vegetable dishes (median 4.1 g)
- Fiber1.9 gin the top quarter of vegetable dishes (median 1.5 g)
- Sugars1.2 gin the lowest quarter of vegetable dishes (median 2.1 g)
- Fat3.6 gbelow the median for vegetable dishes (median 4.7 g)
- Saturated fat1.7 gabove the median for vegetable dishes (median 1.6 g)
- Sodium188 mgbelow the median for vegetable dishes (median 232 mg)
- Protein per 100 kcal3.9 gprotein density, useful for comparing foods with different calorie levels
- Water76.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.78 g |
|---|---|
| Polyunsaturated fat C | 0.56 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.48 g |
| SFA 4:0 C | 0.057 g |
| SFA 6:0 C | 0.044 g |
| SFA 8:0 C | 0.027 g |
| SFA 10:0 C | 0.064 g |
| SFA 12:0 C | 0.073 g |
| SFA 14:0 C | 0.24 g |
| SFA 16:0 C | 0.81 g |
| SFA 18:0 C | 0.3 g |
| MUFA 18:1 C | 0.74 g |
| PUFA 18:3 C | 0.082 g |
| PUFA 20:4 C | 0.004 g |
| MUFA 16:1 C | 0.038 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.008 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 300 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 542 µg |
| Retinol C | 24 µg |
| Carotene, alpha C | 9 µg |
| Cryptoxanthin, beta C | 1 µg |
Other components (8)
| Water C | 76.1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 19 µg |
| Folate, food C | 31 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Broccoli casserole with noodles | 112 | 3.6 g | 15.9 g | 3.8 g |
| Potato salad with egg, made with light creamy dressing | 102 | 3 g | 15 g | 3.5 g |
| Potato salad, German style | 108 | 2.9 g | 17.2 g | 3.2 g |
| Potato salad with egg, made with light mayonnaise | 111 | 2.7 g | 15.1 g | 4.5 g |
| Potato salad with egg, made with light mayonnaise-type salad dressing | 111 | 2.7 g | 15.1 g | 4.5 g |
| Potato salad with egg, made with Italian dressing | 114 | 2.8 g | 15.8 g | 4.4 g |
| Potato salad with egg, made with mayonnaise-type salad dressing | 112 | 2.8 g | 15.9 g | 4.3 g |
| Potato salad with egg, made with light Italian dressing | 94 | 2.8 g | 15.5 g | 2.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in broccoli casserole with rice?
100 g of broccoli casserole with rice has 107 kcal. 1 cup (228 g): about 244 kcal.
How much protein is in broccoli casserole with rice?
Broccoli casserole with rice contains 4.1 g of protein per 100 g (8% of the 50 g Daily Value), or 9.4 g in 1 cup (228 g). About 15% of its calories come from protein. Compared with other vegetable dishes, that is above the median (median 4.1 g).
How many carbs are in broccoli casserole with rice?
Broccoli casserole with rice has 15.1 g of total carbohydrates per 100 g, including 1.9 g of fiber and 1.2 g of sugars.
How much fat is in broccoli casserole with rice?
Broccoli casserole with rice contains 3.6 g of fat per 100 g, of which 1.7 g is saturated (8% of the Daily Value).
What vitamins and minerals does broccoli casserole with rice contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (39% DV), Vitamin C (22% DV), Folate (B9) (16% DV) and Thiamin (B1) (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in broccoli casserole with rice?
100 g contains 188 mg of sodium, 8% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709655. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.