🧪 Nutrition Facts
- Calories 289.0
- Total Fat 12.0 g
- Saturated Fat 7.0 g
- Cholesterol 36.1 mg
- Sodium 699.2 mg
- Potassium 0.0 mg
- Total Carbohydrate 35.0 g
- Dietary Fiber 3.1 g
- Sugars 5.0 g
- Protein 11.0 g
- Vitamin A 1001.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 12.1 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 399.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.8 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 289.0 calories per serving (1 cup (258.0g)), Broccoli Cheddar Rice, Vegetables and Cheese Sauce is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 35.0g per serving (48% of calories), with a good 3.1g of dietary fiber. One thing to note: a single serving contains 699.2mg of sodium (30% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Water, Milk, Broccoli, Enriched Parboiled Rice (rice, Iron, Niacin, Thiamine Mononitrate [vitamin B1], Folic Acid), Cauliflower, Squash, Cheddar Cheeses ([pasteurized Milk, Cheese Culture, Salt, Enzymes, Annatto (color)], Cellulose Powder Added to Prevent Caking), Onions, Colby Cheese ([pasteurized Milk, Cheese Culture, Salt, Enzymes, Annatto (color)], Cellulose Powder Added to Prevent Caking), Contains Less than 2% of Cream, Salt, Garlic, Cultured Skim Milk, Whey, Carrots, Skim Milk, Dextrose, Sodium Phosphates, Whey Protein Concentrate, Milkfat, Lactic Acid, Onion Powder, Spices, Canola Oil, Celery, Nisin Preparation (to Protect Quality), Calcium Phosphate, Carrageenan, Cheese Culture, Cellulose Gum, Yeast Extract, Enzymes.
🔬 Ingredient Analysis
Artificial Preservatives: Nisin
Emulsifiers / Stabilisers: Carrageenan, Cellulose Gum
Flavour Enhancers: Yeast Extract
Fortification / Enrichment Agents: Niacin, Thiamine Mononitrate, Folic Acid
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Broccoli Cheddar Rice, Vegetables and Cheese Sauce — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Broccoli Cheddar Rice, Vegetables and Cheese Sauce contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 289.0 kcal | 14.4% |
| Total Fat | 12.0 g | 15% |
| Saturated Fat | 7.0 g | 35% |
| Cholesterol | 36.1 mg | 12% |
| Sodium | 699.2 mg | 30% ⚠️ |
| Total Carbohydrate | 35.0 g | 13% |
| Dietary Fiber | 3.1 g | 11% |
| Protein | 11.0 g | 22% |
| Vitamin C | 12.1 mg | 13% |
| Calcium | 399.9 mg | 31% |
| Iron | 1.8 mg | 10% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
🔥 Calorie Analysis
Broccoli Cheddar Rice, Vegetables and Cheese Sauce accounts for 14.4% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 48% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 289.0 calories in Broccoli Cheddar Rice, Vegetables and Cheese Sauce? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 21.8 min |
| Walking: 17 minutes per mile | 49.9 min |
| Cycling (Low Intensity) | 31.6 min |
| HIIT | 26.8 min |
| MMA | 22.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Broccoli Cheddar Rice, Vegetables and Cheese Sauce
Is Broccoli Cheddar Rice, Vegetables and Cheese Sauce good for weight loss?
This dish is moderate for weight loss at 289 calories per cup, with decent fiber (3.1g) and protein (11g) to help keep you satisfied. However, the 12g of fat and relatively high sodium (699mg) mean it's not the leanest choice—you'd want to pair it with non-starchy vegetables or keep portions controlled as part of a balanced meal.
Is Broccoli Cheddar Rice, Vegetables and Cheese Sauce good for muscle building?
The 11g of protein per serving is modest for muscle building, and you'd likely need to pair this with additional protein sources to meet typical post-workout or daily intake targets. The carbohydrates (35g) do provide energy for training, but the protein-to-calorie ratio isn't optimized for serious muscle gains.
Is Broccoli Cheddar Rice, Vegetables and Cheese Sauce good post-workout fuel?
While the 35g of carbs and 11g of protein provide some post-workout nutrition, this dish isn't ideal for recovery since the protein level is on the lower side for that purpose. You'd benefit from adding a protein-rich side or choosing a higher-protein option if post-workout fueling is your goal.
Is Broccoli Cheddar Rice, Vegetables and Cheese Sauce good fuel for endurance activities?
The 35g of carbs make this a reasonable option for sustained energy during endurance activities, and the vegetables add micronutrients like iron and vitamin C. The fat and protein also contribute to satiety, though the high sodium might be a consideration for very long efforts where hydration balance matters.
What should I watch out for with Broccoli Cheddar Rice, Vegetables and Cheese Sauce?
The sodium content at 699mg per cup is notably high—nearly a third of the daily recommended limit in a single serving. The saturated fat (7g) is also worth monitoring if you're watching your intake for heart health.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
