⏱ 32 min totalBroccoli and Cheese Tots
Per 1 serving · 182 g · 9 ingredients
of a 2,000 cal day
- Protein12g23% of calories
- Carbs19g35% of calories
- Fat10g42% of calories
At a glance
One serving of Broccoli and Cheese Tots (182 g) has 207 calories, with 12 g of protein, 19 g of carbohydrates and 10 g of fat. Most of its energy comes from fat (42% of calories). It is high in protein (25% DV), Vitamin C (115% DV) and Vitamin K (120% DV). Keep an eye on saturated fat and cholesterol, which provide 22% and 24% of the daily value.
High in
20%+ of the daily value
- Protein25%
- Vitamin C115%
- Vitamin K120%
- Riboflavin (B2)29%
- Vitamin B620%
- Folate (B9)26%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Vitamin A13%
- Vitamin E10%
- Thiamine17%
- Niacin11%
- Vitamin B1214%
Watch
20%+ of the daily value
- Saturated fat22%
- Cholesterol24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 ¼ cup chopped Broccoli
¼ extra large Egg
¼ large Egg white
⅛ cup, chopped Scallions
³⁄₁₆ cup, shredded Cheddar cheese
⅛ cup Breadcrumbs- 🥄¼ dash Salt
¼ dash Black pepper
¼ tsp Olive oil
Directions
- 1
Preheat oven to 400°F. Spray a nonstick cookie sheet with cooking spray.
- 2
Blanch broccoli florets in a pot of boiling water for 1 minute. Rinse under cold water and drain well. Pat dry with a paper towel. Finely chop the broccoli and set 2 cups aside.
- 3
In a medium bowl, combine all ingredients and season with salt and pepper to taste.
- 4
Roll heaping tablespoons of the mixture into small ovals.
- 5
Place the tots on the prepared cookie sheet and bake for 16-18 minutes, turning halfway through cooking, until golden brown.
Vitamins & minerals
Amounts for 1 serving (182 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 113 μg | 13% |
| Vitamin C | 104 mg | 115% |
| Vitamin D | 0.4 μg | 3% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 144 μg | 120% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 106 μg | 26% |
| Vitamin B12 | 0.3 μg | 14% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 68 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 223 mg | 22% |
| Iron | 2 mg | 24% |
| Potassium | 468 mg | 10% |
| Magnesium | 40 mg | 9% |
| Phosphorus | 220 mg | 31% |
| Zinc | 2 mg | 14% |
| Copper | 0.1 mg | 16% |
| Manganese | 0.4 mg | 17% |
| Selenium | 18 μg | 32% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 28 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 501 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 7 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.3 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.5 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 71 μg | — |
| Serine | 1 g | — |
| Starch | 8 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.4 μg | — |
Burning 207 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 39minWalking (3.5 mph)
- 25minCycling (moderate)
- 17minRunning (6 mph)
- 29minSwimming laps
Common questions
How many calories are in Broccoli and Cheese Tots?
One serving of Broccoli and Cheese Tots (1 serving) has 207 calories, which works out to 114 calories per 100 g. That is about 10% of a 2,000-calorie day.
Are Broccoli and Cheese Tots high in protein?
It provides a solid 12 g of protein per serving (25% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Broccoli and Cheese Tots keto-friendly?
It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 35% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Broccoli and Cheese Tots?
332 mg per serving.
How much sugar is in Broccoli and Cheese Tots?
3.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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