Broccoli gratin

Vegetable

Item Rating: 68/100

1 serving (200 grams) contains 250 calories, 10.0 grams of protein, 18.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		21.2 g	27%
	Saturated Fat	11.8 g	59%
	Polyunsaturated Fat	0 g
Cholesterol		35.3 mg	11%
Sodium		470.6 mg	20%
Total Carbohydrates		17.6 g	6%
	Dietary Fiber	4.7 g	16%
	Sugars	3.5 g
protein		11.8 g	23%
Vitamin D		58.8 mcg	294%
Calcium		235.3 mg	18%
Iron		1.8 mg	10%
Potassium		411.8 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 190 cal (61.9%)

Protein: 47 cal (15.3%)

Carbs: 70 cal (22.8%)

About Broccoli gratin

Broccoli gratin is a comforting casserole dish combining tender broccoli florets and a creamy cheese sauce, often topped with breadcrumbs and baked until golden brown. Originating from French cuisine, the term 'gratin' refers to dishes that are baked with a crust on top, traditionally incorporating fine breadcrumbs or cheese. Broccoli itself is an excellent nutrient-rich vegetable, containing vital micronutrients like Vitamin C, Vitamin K, and folate. Combined with the cheese-based sauce, this dish provides a mix of protein and calcium while delivering fiber from the broccoli, making it hearty yet balanced. While traditional recipes may include butter, cream, and cheese, variations allow for lighter substitutions or added protein sources. It blends the richness of dairy with the healthfulness of broccoli, appealing to a variety of palates.

Health Benefits

• Boosts immune function: Broccoli is a rich source of Vitamin C, which supports immune health and combats oxidative stress.
• Promotes bone health: Broccoli contains Vitamin K and calcium, which are vital for maintaining strong bones.
• Supports digestion and heart health: The fiber in broccoli aids digestion and helps reduce cholesterol levels.

Dietary Considerations

Allergens: Contains milk, gluten (if breadcrumbs contain wheat)

Suitable for: Vegetarian, gluten-free (if made with gluten-free breadcrumbs)

Not suitable for: Vegan (unless made with dairy-free cheese alternatives), dairy-free diets

Selection and Storage

Store leftover broccoli gratin in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to maintain the crispy topping.

Common Questions About Broccoli gratin Nutrition

Is Broccoli Gratin high in protein?

Broccoli Gratin typically contains about 4-7 grams of protein per serving, depending on the recipe and whether cheese or other protein-rich ingredients are used. Broccoli itself is a low-protein vegetable, but the addition of items like cheese and milk can boost its protein content.

Can I eat Broccoli Gratin on a keto diet?

Yes, Broccoli Gratin can be keto-friendly if prepared with low-carb ingredients like heavy cream, cheese, and avoiding breadcrumbs or high-carb thickeners. A standard keto serving will have about 5-10 grams of carbs, mostly from the broccoli.

Is Broccoli Gratin healthy?

Broccoli Gratin is a nutritious dish when made with healthy ingredients, offering a good source of vitamins C and K, fiber, and calcium. However, depending on the recipe, it can also be high in saturated fat and calories, so portion control is recommended.

What is the recommended portion size for Broccoli Gratin?

A typical serving size for Broccoli Gratin is about 1 cup, which usually contains around 150-250 calories depending on ingredients. This portion provides adequate nutrients while keeping calories in check, especially if served alongside a lean protein.

How does Broccoli Gratin compare to steamed broccoli?

Broccoli Gratin is much richer in calories and fat compared to steamed broccoli due to the addition of cheese, cream, and other ingredients. While steamed broccoli is lower in calories (about 55 calories per cup), Broccoli Gratin can provide more flavor and additional nutrients like calcium from the cheese.

Data Sources & Scientific References