⏱ 30 min totalOne Dish Broccoli Rotini
Per 1 serving · 70 g · 7 ingredients
of a 2,000 cal day
- Protein6.7g10% of calories
- Carbs23g36% of calories
- Fat15g54% of calories
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of One Dish Broccoli Rotini (70 g) has 248 calories, with 6.7 g of protein, 23 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (54% of calories). It is high in Vitamin C (23% DV), Vitamin K (26% DV) and manganese (40% DV).
High in
20%+ of the daily value
- Vitamin C23%
- Vitamin K26%
- Manganese40%
- Selenium41%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin E14%
- Thiamine13%
- Niacin10%
- Iron17%
- Magnesium11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup Olive oil- 🥄⅛ dash Salt
¹⁄₁₆ cup Parmesan cheese
⅛ dash Black pepper
¼ cloves, minced Garlic
¼ cup chopped Broccoli
1 oz Whole wheat pasta
Directions
- 1
In a large pot, boil water and cook the broccoli until tender. Drain the broccoli, reserving the cooking water.
- 2
Using the reserved broccoli cooking water, cook the rotini pasta until al dente. Drain and set aside.
- 3
In a large pot, sauté the minced garlic in olive oil. Add the cooked pasta, broccoli, and grated Parmesan cheese. Toss everything together. Season with salt and pepper to taste.
Vitamins & minerals
Amounts for 1 serving (70 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 19 μg | 2% |
| Vitamin C | 21 mg | 23% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 31 μg | 26% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.1 mg | 9% |
| Folate (B9) | 31 μg | 8% |
| Vitamin B12 | 0.1 μg | 3% |
| Pantothenic acid | 0.5 mg | 9% |
| Choline | 5 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 86 mg | 9% |
| Iron | 1 mg | 17% |
| Potassium | 141 mg | 3% |
| Magnesium | 48 mg | 11% |
| Phosphorus | 126 mg | 18% |
| Zinc | 1 mg | 8% |
| Copper | 0.1 mg | 16% |
| Manganese | 1 mg | 40% |
| Selenium | 23 μg | 41% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 6 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 86 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 11 μg | — |
| Serine | 0.4 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 248 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 47minWalking (3.5 mph)
- 30minCycling (moderate)
- 21minRunning (6 mph)
- 35minSwimming laps
Common questions
How many calories are in One Dish Broccoli Rotini?
One serving of One Dish Broccoli Rotini (1 serving) has 248 calories, which works out to 352 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is One Dish Broccoli Rotini high in protein?
Not especially. It has 6.7 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is One Dish Broccoli Rotini keto-friendly?
It is hard to fit into a strict keto diet. One serving has 19 g of net carbs and 36% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in One Dish Broccoli Rotini?
114 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in One Dish Broccoli Rotini?
0.4 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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