⏱ 11 min totalBroccoli Salad with Gouda
Per 1 serving · 174 g · 10 ingredients
of a 2,000 cal day
- Protein19g20% of calories
- Carbs9.6g10% of calories
- Fat28g69% of calories
At a glance
One serving of Broccoli Salad with Gouda (174 g) has 360 calories, with 19 g of protein, 9.6 g of carbohydrates and 28 g of fat. Most of its energy comes from fat (69% of calories). It is high in protein (37% DV), Vitamin C (69% DV) and Vitamin E (31% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 23%, 57% and 22% of the daily value.
High in
20%+ of the daily value
- Protein37%
- Vitamin C69%
- Vitamin E31%
- Vitamin K62%
- Riboflavin (B2)32%
- Vitamin B1236%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Vitamin A13%
- Vitamin B616%
- Folate (B9)15%
- Pantothenic acid13%
- Iron15%
Watch
20%+ of the daily value
- Sodium23%
- Saturated fat57%
- Cholesterol22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ cup chopped Broccoli
¹⁄₁₆ cup, chopped Onion
0.3g Tomatoes
⅛ cup, sliced Almonds
2 oz Gouda cheese
½ tbsp Olive oil
¹⁄₁₆ cup Red wine vinegar
¹⁄₁₆ tsp Granulated sugar
¹⁄₁₆ tsp Black pepper- 🥄¼ dash Salt
Directions
- 1
Cook broccoli in boiling salted water for 1 minute.
- 2
Drain well, rinse with cold water, and drain well again.
- 3
Combine the broccoli with onion, tomatoes, almonds, and cheese.
- 4
In a small bowl, whisk together oil, vinegar, sugar, pepper, and salt.
- 5
Pour over the salad mixture and toss to coat.
Vitamins & minerals
Amounts for 1 serving (174 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 115 μg | 13% |
| Vitamin C | 62 mg | 69% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 5 mg | 31% |
| Vitamin K | 75 μg | 62% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.4 mg | 32% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 62 μg | 15% |
| Vitamin B12 | 1 μg | 36% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 28 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 464 mg | 46% |
| Iron | 1 mg | 15% |
| Potassium | 393 mg | 8% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 415 mg | 59% |
| Zinc | 3 mg | 26% |
| Copper | 0.2 mg | 19% |
| Manganese | 0.4 mg | 19% |
| Selenium | 10 μg | 19% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 17 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 254 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 0.5 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 6 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 93 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 360 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 68minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 51minSwimming laps
Common questions
How many calories are in Broccoli Salad with Gouda?
One serving of Broccoli Salad with Gouda (1 serving) has 360 calories, which works out to 207 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Broccoli Salad with Gouda high in protein?
It provides a solid 19 g of protein per serving (37% of the 50 g daily value), but protein supplies only 20% 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 Salad with Gouda keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 10% 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 Salad with Gouda?
528 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Broccoli Salad with Gouda?
3.6 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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