Broccoli tots

Appetizer

Item Rating: 71/100

1 serving (85 grams) contains 150 calories, 5.0 grams of protein, 8.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (236.1g)

Calories		416.7
% Daily Value*
Total Fat		22.2 g	28%
	Saturated Fat	6.9 g	34%
	Polyunsaturated Fat	0 g
Cholesterol		27.8 mg	9%
Sodium		833.3 mg	36%
Total Carbohydrates		41.7 g	15%
	Dietary Fiber	8.3 g	29%
	Sugars	5.6 g
protein		13.9 g	27%
Vitamin D		0 mcg	0%
Calcium		138.9 mg	10%
Iron		2.8 mg	15%
Potassium		555.6 mg	11%

* 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

Source of Calories

Fat: 199 cal (47.3%)

Protein: 55 cal (13.2%)

Carbs: 166 cal (39.5%)

About Broccoli tots

Broccoli tots are bite-sized snacks made from finely chopped broccoli combined with breadcrumbs, egg, and seasonings, often shaped like tater tots. Originating as a creative way to use broccoli, they have gained popularity in modern Western cuisines as a nutritious alternative to traditional potato-based snacks. Broccoli, the central ingredient, is a cruciferous vegetable rich in vitamins, minerals, and fiber. A serving of broccoli tots typically provides ample amounts of dietary fiber, vitamin C, and vitamin K, while being relatively low in calories when baked rather than fried. They blend plant-based nutrients with the added textures of grains and are particularly enjoyed by those seeking healthier comfort foods.

Health Benefits

• High in vitamin C, which supports a strong immune system and acts as a powerful antioxidant.
• Rich in dietary fiber, aiding in digestion and promoting bowel regularity.
• Contains vitamin K, essential for bone health and proper blood clotting.
• Provides small amounts of folate, which is important for cell function and tissue growth.
• Broccoli contributes sulforaphane, a compound linked to potential anti-inflammatory and anticancer properties.

Dietary Considerations

Allergens: Contains eggs, gluten (if breadcrumbs are not gluten-free), dairy (if cheese is added)

Suitable for: Vegetarian (if made without meat), low-calorie diets (if baked)

Not suitable for: Vegans (unless eggs and dairy are omitted), gluten-free individuals (unless gluten-free breadcrumbs are used)

Selection and Storage

Store unbaked broccoli tots in an airtight container in the refrigerator for up to 3 days or freeze them for up to 3 months. Bake straight from frozen without thawing for best results.

Common Questions About Broccoli tots Nutrition

Are broccoli tots high in calories and protein?

Broccoli tots typically contain around 25-35 calories per tot, depending on the brand or recipe, and have 1-2 grams of protein each. They are relatively low in protein compared to meat-based or legume-based snacks, but they contribute important nutrients like fiber and vitamins.

Can I eat broccoli tots on a keto or low-carb diet?

Broccoli tots can work on a keto or low-carb diet if they are made without breadcrumbs or with low-carb substitutes like almond flour. Store-bought versions may contain higher carbs due to fillers, so homemade options with less than 5 grams of net carbs per serving are better for keto.

What are the health benefits of eating broccoli tots?

Broccoli tots provide health benefits such as being rich in fiber, vitamin C, and antioxidants from broccoli. These nutrients support immunity, digestion, and overall health. However, some packaged versions may be high in sodium or include added oils, so check labels for healthier options.

What is a recommended portion size for broccoli tots?

A typical serving size for broccoli tots is about 5-6 pieces, which contains approximately 120-150 calories and provides a reasonable amount of nutrients. Adjust portions based on your dietary goals or pair with a protein for a more balanced meal.

How do broccoli tots compare to tater tots in nutrition and preparation?

Broccoli tots are lower in calories and carbohydrates compared to traditional tater tots, with more fiber and vitamins from the broccoli. They are often baked instead of fried, making them a healthier alternative, though they may lack the same crisp texture unless air-fried or prepared with minimal oil.

Data Sources & Scientific References