Broccoli-Onion Casserole Recipe
Broccoli-Onion Casserole has a average-calorie, average-carb, high-fat and average-protein content. It is a good source of Vitamin A, Vitamin C and Folate.
The food contains 18g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 9.3 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also average in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 51, for Broccoli-Onion Casserole, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 13% | |
| Calories from Fat | 62% | |
| Calories from Carbs | 25% |
Why this is good for you
- Very high in Vitamin A
- Very high in Vitamin C
- High in Folate
Why this is bad for you
- Very high in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1840 IU | 36.8% | ||
| Vitamin C | 68.3 mg | 113.8% | ||
| Vitamin D | 18 IU | 4.5% | ||
| Vitamin E | 2 mg | 6.8% | ||
| Thiamin | 0.15 mg | 10.1% | ||
| Riboflavin | 0.22 mg | 13.2% | ||
| Niacin | 1 mg | 5.1% | ||
| Vitamin B6 | 0.25 mg | 12.5% | ||
| Folate | 116.4 mcg | 29.1% | ||
| Vitamin B12 | 0.16 mcg | 2.6% | ||
| Pantothenic Acid | 0.41 mg | 4.1% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 192 mg | 19.2% | ||
| Iron | 1.5 mg | 8.2% | ||
| Magnesium | 26.8 mg | 6.7% | ||
| Phosphorus | 150 mg | 15% | ||
| Potassium | 429.4 mg | 12.3% | ||
| Sodium | 284.4 mg | 11.9% | ||
| Zinc | 0.87 mg | 5.8% | ||
| Copper | 0.1 mg | 4.9% | ||
| Manganese | 0.37 mg | 18.7% | ||
| Selenium | 6.1 mcg | 8.7% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 18 g | 6% | ||
| Dietary Fiber | 4.1 g | 16.4% | ||
| Sugars | 3.6 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 9.3 g | 18.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 19.7 g | 30.3% | ||
| Saturated Fat | 12 g | 60% | ||
| Monounsaturated Fat | 5.5 g | |||
| Polyunsaturated Fat | 1 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 275 Calories from Fat 0
% Daily Value *
Total Fat 19.7 g 30.3%
Saturated Fat 12 g 60%
Trans Fat
Cholesterol 56.1 mg 18.7%
Sodium 284.4 mg 11.9%
Total Carbohydrates 18 g 6%
Dietary Fiber 4.1 g16.4%
Sugars 3.6 g
Protein 9.3 g 18.6%
Vitamin A 36.8% Vitamin C 113.8%
Calcium 19.2% Iron 8.2%
*Based on a 2000 Calorie diet
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