Broccoli is one of the healthiest vegetables around. It’s packed with vitamins, minerals, fiber and antioxidants. But what happens when you add cheese to broccoli? Is it still a nutritious choice or does the cheese negate the vegetable’s benefits?
Broccoli Nutrition Facts
Here are some key nutrients found in 1 cup of chopped raw broccoli (approximately 91g):
| Nutrient | Amount |
|---|---|
| Calories | 31 |
| Protein | 2.6g |
| Carbs | 6g |
| Fiber | 2.4g |
| Vitamin C | 81.2mg |
| Vitamin K | 92.5mcg |
| Folate | 63.6mcg |
| Potassium | 288mg |
As you can see, broccoli is low in calories but high in fiber, vitamins, minerals and antioxidants. Some of the standout nutrients include:
– Vitamin C – Support immune function and collagen production.
– Vitamin K – Important for blood clotting and bone health.
– Folate – Crucial for cell growth and DNA production.
– Potassium – Helps maintain fluid balance and heart health.
Broccoli also contains other beneficial plant compounds like sulforaphane and indoles, which may have anti-cancer effects.
Overall, broccoli is one of the most nutrient-dense foods you can eat.
Cheese Nutrition Facts
The nutrition profile of cheese can vary depending on the type. Here are some averages for 1 ounce (28g) of cheddar cheese:
| Nutrient | Amount |
|---|---|
| Calories | 113 |
| Protein | 7g |
| Fat | 9g |
| Carbs | 0.4g |
| Vitamin A | 292IU |
| Calcium | 200mg |
| Sodium | 176mg |
Cheese is high in protein, calcium and vitamin A. However, it’s also very high in saturated fat and sodium. Too much saturated fat raises LDL (bad) cholesterol levels, increasing risk of heart disease. Excess sodium intake can also negatively impact heart health and may increase blood pressure.
So while cheese does provide some beneficial nutrients, it’s very energy dense and should be consumed in moderation.
Nutrition Profile of Broccoli With Cheese
When broccoli is topped with melted cheese, the nutritional value changes. The cheese adds a significant amount of calories, fat and sodium.
For example, 1 cup of broccoli with 2 ounces of melted cheddar cheese would provide about:
| Nutrient | Amount |
|---|---|
| Calories | 257 |
| Total Fat | 18g |
| Saturated Fat | 11g |
| Protein | 14g |
| Carbs | 6g |
| Fiber | 2.4g |
| Sodium | 432mg |
| Calcium | 400mg |
Compared to plain broccoli, broccoli with cheese contains 4 times more calories, 3 times more fat, double the protein and more than double the amount of sodium.
However, the broccoli still provides beneficial vitamins, minerals and antioxidants like vitamins C and K, potassium and folate. And the cheese adds more protein and calcium.
So while loaded with cheese reduces the overall nutrition value, broccoli is still the main component of the dish, so it retains many of its original nutrients and health benefits.
Health Benefits of Broccoli With Cheese
Despite changes to its nutrition profile with added cheese, broccoli with cheese still offers some important health benefits:
1. Contains Disease-Fighting Phytochemicals
Broccoli contains sulforaphane, indoles, carotenoids and other plant compounds that may help prevent cancer and other chronic diseases through their antioxidant and anti-inflammatory effects.
Research shows the nutrients and phytochemicals in broccoli may help:
– Reduce risk of certain cancers like prostate, colon, breast and lung cancer.
– Lower cholesterol and blood pressure.
– Improve detoxification.
– Protect skin from sun damage.
Adding cheese doesn’t seem to affect broccoli’s phytochemical content and potential health benefits.
2. Good Source of Vitamin C
Despite the added cheese, a serving of broccoli with cheese still provides a good amount of immune-boosting vitamin C.
In fact, 1 cup of broccoli has 81 mg of vitamin C, which is 89–133% of the recommended daily intake.
Vitamin C supports immune function, wound healing, iron absorption and collagen production.
3. Provides Vitamin K
A serving of broccoli with cheese is also high in vitamin K. Broccoli provides 92 mcg of vitamin K per cup, giving you at least 114–163% of your daily needs.
Vitamin K activates proteins involved in blood clotting and bone metabolism. It may also help regulate blood sugar.
Overall, broccoli with cheese can provide a big dose of vitamins C and K.
4. Contains Calcium
The addition of cheese substantially increases the calcium content of broccoli.
Just 1 cup of cheddar cheese provides 25–32% of the recommended calcium intake.
Calcium is essential for bone health, muscle function, nerve signaling and hormone secretion. The calcium in dairy products like cheese is well absorbed.
5. May Benefit Digestion
Broccoli contains fiber, which may help promote regularity, relieve constipation and improve gut health.
Fiber moves through the digestive tract undigested, adding bulk to stools and supporting the growth of healthy gut bacteria.
The 2.4 grams of fiber in 1 cup of broccoli, coupled with the small amount in cheese, makes this dish fairly high in fiber.
6. Provides Protein
The protein content also increases substantially when broccoli is served with cheese.
Protein is important for building muscle, bone strength, immunity and enzyme and hormone function. It also helps keep you feeling full between meals.
One cup of broccoli has about 2.5 grams of protein. Adding 2 ounces of cheese provides an extra 14 grams.
Downsides of Eating Broccoli With Cheese
Despite the many benefits broccoli offers, there are some downsides to consider when eating it with cheese:
High in Saturated Fat
The full-fat cheese significantly increases the saturated fat content. Broccoli alone has almost no saturated fat.
Too much saturated fats from cheese, meats and other sources raises LDL (bad) cholesterol and increases risk of heart disease.
If you have high cholesterol or heart health concerns, use reduced-fat cheese or stick with just a sprinkle of Parmesan.
Higher in Sodium
Broccoli is very low in sodium, but adding cheese can make this side dish salty.
One ounce of cheddar cheese provides about 150 mg of sodium. Topping broccoli with 2 ounces (57 grams) can add nearly 300 mg.
For optimal heart health, limit sodium to under 2,300 mg per day. People over 51, those with hypertension and African Americans should aim for even less.
To reduce sodium, choose low-sodium cheese or layer broccoli with just a small amount of Parmesan.
May Contain Additives
Processed sliced and shredded cheeses often contain additives like emulsifiers, anti-caking agents and food colorings to improve texture and appearance.
Full-fat, additive-free block cheese is the healthiest option for topping broccoli. Limit heavily processed cheeses as much as possible.
Reduced Fiber Density
With the addition of cheese, the concentration of fiber per calorie is decreased.
Broccoli alone is very high in fiber for the amount of calories it provides. Topping it with high-calorie, low-fiber cheese makes it less nutrient-dense overall.
To get the best fiber bang for your calorie buck, drizzle broccoli with just a tablespoon or two of shredded cheese rather than smothering it.
Is Broccoli With Cheese Healthy Overall?
Despite changes to its nutritional profile, broccoli with cheese can still be a healthy option when enjoyed in moderation.
Here are some tips for keeping this side dish nutritious:
– Use just 1–2 tablespoons of shredded cheese rather than heaping it on. This limits calories, sodium, fat and preservatives.
– Choose full-fat, additive-free cheeses like Parmesan, cheddar, Gruyère or goat cheese.
– Include a serving of whole grains like brown rice or quinoa to increase fiber, protein and nutrients.
– Balance out the meal with other non-starchy veggies like asparagus, greens or tomatoes.
– Don’t eat broccoli and cheese every single day. Vary your veggie sides.
– Skip the rich cream or cheese-based sauces and stick to lighter lemon juice, olive oil or herb toppings.
Ultimately, broccoli with cheese is still much healthier than dishes like mac and cheese or casseroles loaded with cheese, cream and carbs.
In moderation, the nutritious broccoli dilutes the less healthy aspects of the cheese, while still providing a flavor and texture boost.
The Bottom Line
Broccoli with cheese is higher in calories, saturated fat and sodium than plain broccoli. However, it still provides many important vitamins, minerals, antioxidants and fiber, particularly when served in reasonable portions with just a light sprinkling of real cheese.
Overall, broccoli with a touch of cheese can be part of a healthy, balanced diet when you don’t overdo the cheese and also eat plenty of other nutritious foods.
Aim for 1–2 tablespoons of full-fat, natural cheese to balance nutrition and flavor. This retains the many benefits of broccoli while adding a calcium boost.
