🧪 Nutrition Facts
- Calories 149.6
- Total Fat 6.0 g
- Saturated Fat 0.4 g
- Cholesterol 0.0 mg
- Sodium 190.4 mg
- Potassium 279.7 mg
- Total Carbohydrate 21.0 g
- Dietary Fiber 3.0 g
- Sugars 1.0 g
- Protein 3.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 24.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 20.4 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.7 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
Broccoli with Potatoes & White Beans contains 149.6 calories per serving (3 OZ | ABOUT (85.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 21.0g per serving (56% of calories), with a good 3.0g of dietary fiber.
📝 Ingredients
Russet Potatoes, Broccoli, White Beans, Non-Gmo Expeller Pressed Canola Oil, Dehydrated Potato Flakes, Water, Rice Flour, Corn Starch. Contains Less than 2% of: Low Sodium Sea Salt, Potato Starch, Tapioca Starch, Garlic, Locust Bean Gum, Tapioca Dextrin, Xanthan Gum.
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Xanthan Gum, Locust Bean Gum
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.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Broccoli with Potatoes & White Beans — 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 with Potatoes & White Beans contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 149.6 kcal | 7.5% |
| Total Fat | 6.0 g | 8% |
| Saturated Fat | 0.4 g | 2% |
| Sodium | 190.4 mg | 8% |
| Total Carbohydrate | 21.0 g | 8% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 1.0 g | 2% |
| Protein | 3.0 g | 6% |
| Vitamin C | 24.0 mg | 27% ✅ |
| Calcium | 20.4 mg | 2% |
| Iron | 0.7 mg | 4% |
| Potassium | 279.7 mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Broccoli with Potatoes & White Beans accounts for 7.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 56% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 149.6 calories in Broccoli with Potatoes & White Beans? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 11.3 min |
| Walking: 17 minutes per mile | 25.8 min |
| Cycling (Low Intensity) | 16.4 min |
| HIIT | 13.9 min |
| Chopping Wood | 23.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Broccoli with Potatoes & White Beans
Is Broccoli with Potatoes & White Beans good for weight loss?
This dish works well for weight loss at under 150 calories per serving, with a good fiber content of 3g to help you feel satisfied. The protein is modest at 3g, so pairing it with additional protein sources would make it more filling for a weight loss plan.
Is Broccoli with Potatoes & White Beans a good snack for kids?
Kids typically enjoy this mix of familiar vegetables and mild flavors. The soft texture of cooked potatoes and beans makes it easy for younger eaters to manage.
Is Broccoli with Potatoes & White Beans gluten-free?
Yes, this dish is gluten-free. The ingredients include rice flour and corn starch rather than wheat flour, and there are no gluten-containing items listed.
What vitamins or minerals stand out in Broccoli with Potatoes & White Beans?
Vitamin C stands out at 24mg per serving, thanks to the broccoli. While the iron content is modest, the vitamin C helps your body absorb it more effectively.
What diets does Broccoli with Potatoes & White Beans suit?
Suitable for vegetarian and vegan diets, as well as gluten-free eating plans. The combination of beans, potatoes, and vegetables makes it adaptable for whole-food or plant-based approaches.
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.
