⏱ 40 min totalBroccoli Tots
Per 1 serving · 172 g · 8 ingredients
of a 2,000 cal day
- Protein18g19% of calories
- Carbs46g48% of calories
- Fat14g33% of calories
At a glance
One serving of Broccoli Tots (172 g) has 378 calories, with 18 g of protein, 46 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (35% DV), Vitamin C (48% DV) and Vitamin K (52% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 52%, 33% and 27% of the daily value.
High in
20%+ of the daily value
- Protein35%
- Vitamin C48%
- Vitamin K52%
- Thiamine47%
- Riboflavin (B2)37%
- Niacin25%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin A12%
- Vitamin B617%
- Pantothenic acid19%
- Choline12%
- Magnesium12%
Watch
20%+ of the daily value
- Sodium52%
- Saturated fat33%
- Cholesterol27%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup chopped Broccoli
¼ extra large Egg
¼ medium Onion
¼ cup, shredded Cheddar cheese
½ cup Breadcrumbs
½ tbsp Parsley- 🥄¼ tsp Salt
¼ tsp Black pepper
Directions
- 1
Preheat the oven to 400°F. Grease a baking sheet with oil or line it with parchment paper.
- 2
Blanch the broccoli in boiling water for 1 minute, then immediately transfer to cold water to stop the cooking process. Drain thoroughly.
- 3
Finely chop the broccoli and combine it with the egg, onions, cheddar, breadcrumbs, salt, and pepper. Shape about 1.5 tablespoons of the mixture into tater-tot shapes and place them on the prepared baking sheet.
- 4
Bake for 18-24 minutes, turning halfway through, until golden brown and crispy. Serve hot.
Vitamins & minerals
Amounts for 1 serving (172 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 112 μg | 12% |
| Vitamin C | 44 mg | 48% |
| Vitamin D | 0.4 μg | 3% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 62 μg | 52% |
| Thiamine | 1 mg | 47% |
| Riboflavin (B2) | 0.5 mg | 37% |
| Niacin | 4 mg | 25% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 107 μg | 27% |
| Vitamin B12 | 1 μg | 23% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 65 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 337 mg | 34% |
| Iron | 4 mg | 44% |
| Potassium | 359 mg | 8% |
| Magnesium | 49 mg | 12% |
| Phosphorus | 293 mg | 42% |
| Zinc | 2 mg | 20% |
| Copper | 0.2 mg | 23% |
| Manganese | 1 mg | 35% |
| Selenium | 27 μg | 50% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 199 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 11 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.2 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 95 μg | — |
| Serine | 1 g | — |
| Starch | 32 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.5 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.4 μg | — |
Burning 378 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 72minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 53minSwimming laps
Common questions
How many calories are in Broccoli Tots?
One serving of Broccoli Tots (1 serving) has 378 calories, which works out to 220 calories per 100 g. That is about 19% of a 2,000-calorie day.
Are Broccoli Tots high in protein?
It provides a solid 18 g of protein per serving (35% of the 50 g daily value), but protein supplies only 19% 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 Tots keto-friendly?
It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 48% 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 Tots?
1198 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Broccoli Tots?
5.5 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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