⏱ 75 min totalBroccoli Cheddar Rice Casserole
Per 1 serving · 249 g · 11 ingredients
of a 2,000 cal day
- Protein13g16% of calories
- Carbs54g65% of calories
- Fat7g19% of calories
At a glance
One serving of Broccoli Cheddar Rice Casserole (249 g) has 334 calories, with 13 g of protein, 54 g of carbohydrates and 7 g of fat. Most of its energy comes from carbs (65% of calories). It is high in protein (27% DV), Vitamin C (26% DV) and Vitamin K (38% DV). Keep an eye on sodium, which provides 42% of the daily value.
High in
20%+ of the daily value
- Protein27%
- Vitamin C26%
- Vitamin K38%
- Thiamine29%
- Folate (B9)42%
- Calcium25%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Riboflavin (B2)15%
- Niacin18%
- Vitamin B617%
- Pantothenic acid17%
- Zinc17%
Watch
20%+ of the daily value
- Sodium42%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Broccoli
⁵⁄₁₆ cup White rice
⅛ can (10.7 oz) Cream of mushroom soup
⅛ can (10.75 oz) Cream of chicken soup- 🥄⅛ cup Water
³⁄₁₆ cup, diced American cheese
⅛ tbsp Butter
½ stalk, medium Celery
⅛ large Onion- 🥄⅛ dash Salt
⅛ dash Black pepper
Directions
- 1
Cook the broccoli and rice according to their package directions. Preheat the oven to 350°F.
- 2
In a medium saucepan over low heat, combine the cream of mushroom soup, cream of chicken soup, and water. Gradually stir in the cheese until melted, being careful to avoid burning.
- 3
Melt the butter in a large skillet over medium-high heat, and cook the celery and onion until soft.
- 4
In a large mixing bowl, combine the cooked broccoli, rice, soup and cheese mixture, celery, and onion. Season with salt and pepper. Pour the mixture into a 9x13 inch baking dish.
- 5
Bake for 45 minutes, until the casserole is bubbly and lightly browned.
Vitamins & minerals
Amounts for 1 serving (249 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 64 μg | 7% |
| Vitamin C | 24 mg | 26% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 46 μg | 38% |
| Thiamine | 0.3 mg | 29% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 168 μg | 42% |
| Vitamin B12 | 0.2 μg | 9% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 28 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 249 mg | 25% |
| Iron | 3 mg | 41% |
| Potassium | 306 mg | 7% |
| Magnesium | 33 mg | 8% |
| Phosphorus | 341 mg | 49% |
| Zinc | 2 mg | 17% |
| Copper | 0.2 mg | 22% |
| Manganese | 1 mg | 35% |
| Selenium | 16 μg | 29% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 8 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 308 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0.1 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.3 g | — |
| Retinol | 38 μg | — |
| Serine | 0.3 g | — |
| Starch | 1 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 334 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 63minWalking (3.5 mph)
- 40minCycling (moderate)
- 28minRunning (6 mph)
- 47minSwimming laps
Common questions
How many calories are in Broccoli Cheddar Rice Casserole?
One serving of Broccoli Cheddar Rice Casserole (1 serving) has 334 calories, which works out to 134 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Broccoli Cheddar Rice Casserole high in protein?
It provides a solid 13 g of protein per serving (27% of the 50 g daily value), but protein supplies only 16% 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.
Is Broccoli Cheddar Rice Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 51 g of net carbs and 65% 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 Cheddar Rice Casserole?
969 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Broccoli Cheddar Rice Casserole?
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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