⏱ 45 min totalRoasted Broccoli and Cauliflower
Per 1 serving · 245 g · 9 ingredients
of a 2,000 cal day
- Protein14g18% of calories
- Carbs18g24% of calories
- Fat20g59% of calories
At a glance
One serving of Roasted Broccoli and Cauliflower (245 g) has 288 calories, with 14 g of protein, 18 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (27% DV), dietary fiber (20% DV) and Vitamin C (153% DV). Keep an eye on sodium and saturated fat, which provide 20% and 28% of the daily value.
High in
20%+ of the daily value
- Protein27%
- Dietary fiber20%
- Vitamin C153%
- Vitamin K101%
- Riboflavin (B2)21%
- Vitamin B638%
Good source of
10–19% of the daily value
- Vitamin E19%
- Thiamine12%
- Niacin12%
- Vitamin B1211%
- Choline14%
- Potassium19%
Watch
20%+ of the daily value
- Sodium20%
- Saturated fat28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup chopped Broccoli
1 cup chopped, Cauliflower
⅛ cup Sun-dried tomatoes
2 clove Garlic
¼ cup Parmesan cheese
1 tbsp Olive oil
¼ tsp Curry powder- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Preheat the oven to 400°F.
- 2
Finely dice the garlic and chop the sun-dried tomatoes into small pieces.
- 3
In a large bowl, mix together the olive oil, garlic, sun-dried tomatoes, Parmesan cheese, and curry powder.
- 4
Chop the broccoli and cauliflower into small florets, then add them to the bowl and ensure they are well-coated with the mixture.
- 5
Spread the mixture evenly in an oven-proof dish or baking tray and cover with foil.
- 6
Bake for about 20 minutes, then uncover and stir.
- 7
Re-cover and bake for another 10-15 minutes until the vegetables are nicely browned and cooked through but not mushy.
- 8
Season with salt and pepper to taste before serving.
Vitamins & minerals
Amounts for 1 serving (245 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 77 μg | 9% |
| Vitamin C | 137 mg | 153% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 3 mg | 19% |
| Vitamin K | 121 μg | 101% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.5 mg | 38% |
| Folate (B9) | 125 μg | 31% |
| Vitamin B12 | 0.3 μg | 11% |
| Pantothenic acid | 1 mg | 30% |
| Choline | 76 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 338 mg | 34% |
| Iron | 2 mg | 27% |
| Potassium | 889 mg | 19% |
| Magnesium | 61 mg | 15% |
| Phosphorus | 289 mg | 41% |
| Zinc | 2 mg | 14% |
| Copper | 0.2 mg | 24% |
| Manganese | 1 mg | 28% |
| Selenium | 9 μg | 17% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 23 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 379 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 | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.2 g | — |
| Leucine | 1 g | — |
| Lycopene | 3,098 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 45 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 288 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 55minWalking (3.5 mph)
- 35minCycling (moderate)
- 24minRunning (6 mph)
- 41minSwimming laps
Common questions
How many calories are in Roasted Broccoli and Cauliflower?
One serving of Roasted Broccoli and Cauliflower (1 serving) has 288 calories, which works out to 118 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Roasted Broccoli and Cauliflower high in protein?
It provides a solid 14 g of protein per serving (27% of the 50 g daily value), but protein supplies only 18% 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 Roasted Broccoli and Cauliflower keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 24% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Roasted Broccoli and Cauliflower?
458 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Roasted Broccoli and Cauliflower?
6.4 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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