If you're watching your caloric intake, it's important to pay attention to the foods you eat. One such food is Cheddar Broccoli Rice, which has about 270 calories per 1/2 cup (68 g) serving. Knowing the caloric content of this dish can help you make healthier choices.

But what about the other nutritional values in Cheddar Broccoli Rice? Let's take a closer look at its fat, cholesterol, sodium, carbohydrate, sugar, protein, vitamin A, calcium, and iron contents.

In this article, we'll explore some practical tips and strategies for maintaining a balanced diet and staying on track with your health goals.

Caloric Content of Cheddar Broccoli Rice

As mentioned earlier, a 1/2 cup (68 g) serving of Cheddar Broccoli Rice contains about 270 calories. This amount of calories can vary depending on the brand, serving size, and ingredients used. But in general, it's still a relatively high-calorie food, especially if you're trying to lose weight or maintain a certain weight. To put this into perspective, the daily recommended caloric intake for an average adult is about 2000-2500 calories. So a serving of Cheddar Broccoli Rice can make up a significant portion of your daily caloric intake, especially if you consume other high-calorie foods throughout the day. It's not to say that you should avoid Cheddar Broccoli Rice altogether if you're watching your calories. But you should be mindful of the serving sizes and frequency of consumption to ensure you're not overdoing it.

Fat Content in Cheddar Broccoli Rice

In addition to its caloric content, Cheddar Broccoli Rice also contains a fair amount of fat. A 1/2 cup (68 g) serving typically has around 7 grams of fat, with about 4 grams of saturated fat. While fat is an essential nutrient that our bodies need for energy and proper functioning, consuming too much saturated fat can increase your risk of certain health problems, such as heart disease and high cholesterol levels. It's recommended that you limit your daily intake of saturated fat to less than 10% of your total caloric intake. To reduce the amount of saturated fat in Cheddar Broccoli Rice, you can try using low-fat or fat-free cheese, or substituting some of the cheese with plain Greek yogurt. You can also add more vegetables or lean protein to increase the nutritional value of the dish while reducing the amount of fat per serving.

Cholesterol Content in Cheddar Broccoli Rice

Cholesterol is a type of fat that our bodies produce naturally, but we can also get from certain foods. Foods that contain high amounts of cholesterol, such as fatty meats and dairy products, can increase our blood cholesterol levels and contribute to overall health problems. In the case of Cheddar Broccoli Rice, a 1/2 cup (68 g) serving typically contains about 15 mg of cholesterol. This amount may not seem like much, but it can add up if you consume other high-cholesterol foods throughout the day. If you're concerned about your cholesterol levels or have a history of high cholesterol in your family, it's important to be mindful of the amount of cholesterol you consume. You can try reducing the amount of cheese in the recipe or using plant-based sources of protein and fat, such as quinoa, legumes, or nuts.

Sodium Content in Cheddar Broccoli Rice

Sodium is a mineral that our bodies need in small amounts for proper nerve and muscle function. However, consuming too much sodium can lead to high blood pressure, heart disease, and other health problems. In Cheddar Broccoli Rice, a 1/2 cup (68 g) serving typically contains about 390 mg of sodium. This is about 16% of the daily recommended value of sodium for an average adult. If you consume other high-sodium foods throughout the day, such as processed or canned foods, your sodium intake can easily exceed the recommended amount. To reduce the amount of sodium in Cheddar Broccoli Rice, you can try using low-sodium chicken broth or vegetable broth instead of regular broth. You can also use fresh or frozen vegetables instead of canned vegetables, which may contain added sodium. Finally, you can add herbs and spices to the dish to enhance the flavor without adding more sodium.

Carbohydrate Content in Cheddar Broccoli Rice

Carbohydrates are one of the three macronutrients that our bodies need for energy. They're found in many foods, including grains, fruits, vegetables, and dairy products. Depending on the source and type of carbohydrate, they can have varying effects on our blood sugar levels and overall health. In Cheddar Broccoli Rice, a 1/2 cup (68 g) serving typically contains about 40 grams of carbohydrates, with about 3 grams of fiber and 3 grams of sugar. While carbohydrates are important for our energy needs, it's recommended that we consume more complex carbohydrates, such as whole grains and vegetables, which provide more sustained energy and have a lower impact on our blood sugar levels. To make Cheddar Broccoli Rice more nutritious, you can try using brown rice instead of white rice, and adding more vegetables to the dish.

Sugar Content in Cheddar Broccoli Rice

Sugar is a type of carbohydrate that our bodies use for energy. However, consuming too much added sugar can lead to weight gain, tooth decay, and other health problems. In Cheddar Broccoli Rice, a 1/2 cup (68 g) serving typically contains about 3 grams of sugar. This amount may not seem like much, but it can add up if you consume other high-sugar foods throughout the day. To reduce the amount of added sugar in Cheddar Broccoli Rice, you can try using plain rice instead of rice mixes that contain added sugar. You can also add more vegetables or seasonings to enhance the flavor of the dish without adding more sugar.

Protein Content in Cheddar Broccoli Rice

Protein is a macronutrient that our bodies need for growth, repair, and maintenance. It's found in many foods, including meat, fish, poultry, beans, nuts, and dairy products. In Cheddar Broccoli Rice, a 1/2 cup (68 g) serving typically contains about 10 grams of protein, with most of it coming from the cheese and rice. While this amount may not be very high, it can still contribute to your daily protein needs, especially if you consume other protein-rich foods throughout the day. To increase the protein content of Cheddar Broccoli Rice, you can try adding cooked chicken, shrimp, tofu, or beans. You can also use quinoa instead of rice, which is a good source of protein and other nutrients.

Vitamin A Content in Cheddar Broccoli Rice

Vitamin A is a fat-soluble vitamin that our bodies need for vision, immune function, and cell growth. It's found in many foods, including leafy greens, orange and yellow fruits and vegetables, and dairy products. In Cheddar Broccoli Rice, a 1/2 cup (68 g) serving typically contains about 300 IU of vitamin A, which is about 10% of the daily recommended value for an average adult. While this amount may not be very high, it can still contribute to your overall vitamin A intake. To boost the vitamin A content of Cheddar Broccoli Rice, you can try adding more carrots, sweet potatoes, or butternut squash to the dish. You can also use cheese that is fortified with vitamin A, or add a tablespoon of butter or oil, which can help with the absorption of vitamin A and other fat-soluble vitamins.

Calcium Content in Cheddar Broccoli Rice

Calcium is a mineral that our bodies need for strong bones and teeth, nerve function, and muscle contraction. It's found in many foods, including dairy products, leafy greens, and fortified foods. In Cheddar Broccoli Rice, a 1/2 cup (68 g) serving typically contains about 140 mg of calcium, which is about 10-15% of the daily recommended value for an average adult. While this amount may not be very high, it can still contribute to your overall calcium intake. To increase the calcium content of Cheddar Broccoli Rice, you can try using cheese that is fortified with calcium, or adding more leafy greens or fortified plant-based milks to the dish.

Iron Content in Cheddar Broccoli Rice

Iron is a mineral that our bodies need for oxygen transport, energy production, and immune function. It's found in many foods, including red meat, poultry, beans, and leafy greens. In Cheddar Broccoli Rice, a 1/2 cup (68 g) serving typically contains about 1 mg of iron, which is about 6% of the daily recommended value for an average adult. While this amount may not be very high, it can still contribute to your overall iron intake. To increase the iron content of Cheddar Broccoli Rice, you can try adding more leafy greens or beans to the dish, or using fortified rice or pasta that is high in iron.