⏱ 20 min totalRoasted Broccoli and Grilled Cheese
Per 1 serving · 164 g · 7 ingredients
of a 2,000 cal day
- Protein16g17% of calories
- Carbs29g31% of calories
- Fat21g52% of calories
At a glance
One serving of Roasted Broccoli and Grilled Cheese (164 g) has 365 calories, with 16 g of protein, 29 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (31% DV), Vitamin C (68% DV) and Vitamin E (22% DV). Keep an eye on sodium and saturated fat, which provide 33% and 43% of the daily value.
High in
20%+ of the daily value
- Protein31%
- Vitamin C68%
- Vitamin E22%
- Vitamin K66%
- Thiamine22%
- Riboflavin (B2)23%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin A13%
- Niacin18%
- Vitamin B619%
- Folate (B9)19%
- Vitamin B1210%
Watch
20%+ of the daily value
- Sodium33%
- Saturated fat43%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ cup chopped Broccoli
½ tbsp Olive oil- 🥄⅛ tsp Salt
¹⁄₁₆ tsp Black pepper
¼ tbsp Butter
2 slice Whole wheat bread
¼ cup, shredded Cheddar cheese
Directions
- 1
Preheat the oven to 400°F.
- 2
On a sheet pan, toss the broccoli with olive oil, salt, and pepper. Roast for 8 to 10 minutes until evenly roasted.
- 3
Heat a skillet over medium-low heat.
- 4
Spread butter on one side of each bread slice. On the unbuttered side, layer cheese, then roasted broccoli, and more cheese. Top with another slice of bread, butter side out.
- 5
Grill the sandwiches in the skillet, flipping once, until the cheese is melted and the bread is toasted.
Vitamins & minerals
Amounts for 1 serving (164 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 120 μg | 13% |
| Vitamin C | 61 mg | 68% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 3 mg | 22% |
| Vitamin K | 79 μg | 66% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 0.2 mg | 19% |
| Folate (B9) | 74 μg | 19% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 33 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 315 mg | 31% |
| Iron | 2 mg | 25% |
| Potassium | 382 mg | 8% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 298 mg | 43% |
| Zinc | 2 mg | 20% |
| Copper | 0.2 mg | 20% |
| Manganese | 1 mg | 60% |
| Selenium | 24 μg | 44% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 17 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 278 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 10 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.2 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 96 μg | — |
| Serine | 0.5 g | — |
| Starch | 16 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 365 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 69minWalking (3.5 mph)
- 44minCycling (moderate)
- 30minRunning (6 mph)
- 51minSwimming laps
Common questions
How many calories are in Roasted Broccoli and Grilled Cheese?
One serving of Roasted Broccoli and Grilled Cheese (1 serving) has 365 calories, which works out to 223 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Roasted Broccoli and Grilled Cheese high in protein?
It provides a solid 16 g of protein per serving (31% of the 50 g daily value), but protein supplies only 17% 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 Grilled Cheese keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 31% 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 Grilled Cheese?
751 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Roasted Broccoli and Grilled Cheese?
3.7 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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