Cheese Broccoli Salad with Cauliflower
Broccoli salad with cauliflower, cheese, bacon bits, and dressing
Nutrition Facts
- Total Fat 22,82 g29%
- Saturated Fat 5,22 g26%
- Trans Fat —
- Cholesterol 21 mg7%
- Sodium 340 mg15%
- Total Carbohydrate 10,38 g4%
- Dietary Fiber 1,6 g6%
- Total Sugars 6,43 g
- Protein 5,83 g12%
- Vitamin D 0,1 µg1%
- Calcium 107 mg8%
- Iron 0,36 mg2%
- Potassium 162 mg3%
100g of Broccoli salad with cauliflower, cheese contains 270 kcal calories, 5,83g protein, and 28,5mg vitamin c per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein9%(23 kcal)
- Carbs15%(42 kcal)
- Fat76%(205 kcal)
Nutrient density
Meets ≥10% Daily Value for 8 of 28 nutrients
Moderate nutrient densityUse Cheese Broccoli Salad with Cauliflower in your next meal plan
Melio can build a complete week of meals around Cheese Broccoli Salad with Cauliflower (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan- Cheese Broccoli Salad with Cauliflower has a potassium-to-sodium ratio of 0.5:1, which is considered poor for blood-pressure support.
- Cheese Broccoli Salad with Cauliflower has an omega-6 to omega-3 ratio of 2794.5:1, which is considered poor for inflammatory balance.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 270 kcal | 14% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 5,83 g | 12% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 10,38 g | 4% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 22,82 g | 29% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 1,6 g | 6% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 6,43 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 340 mg | 15% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 162 mg | 3% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 107 mg | 8% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 17 mg | 4% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 97 mg | 8% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 0,36 mg | 2% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0,73 mg | 7% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,06 mg | 7% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 4,8 µg | 9% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 5,22 g | 26% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 5,11 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 11,18 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 21 mg | 7% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 42 µg | 5% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 41 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 28,5 mg | 32% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0,1 µg | 1% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 1,29 mg | 9% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 59,9 µg | 50% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,07 mg | 6% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,1 mg | 8% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 0,34 mg | 2% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,1 mg | 6% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 38 µg | 10% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0,22 µg | 9% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 31,7 mg | 6% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 19 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 0 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 1 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 140 µg | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 59,16 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated24%(5,22 g)
- Monounsaturated24%(5,11 g)
- Polyunsaturated52%(11,18 g)
Household serving sizes
g- 10205 1 cup
- 154 g
- 90000 Quantity not specified
- 77 g
Frequently asked questions about Cheese Broccoli Salad with Cauliflower
How many calories in Cheese Broccoli Salad with Cauliflower?
Cheese Broccoli Salad with Cauliflower contains 270 kcal per 100 grams, sourced from USDA FoodData Central.
How much cholesterol is in Cheese Broccoli Salad with Cauliflower?
Cheese Broccoli Salad with Cauliflower contains 21 mg cholesterol and 340 mg sodium per 100 grams, per USDA FoodData Central.
What are the macros in Cheese Broccoli Salad with Cauliflower?
Per 100 grams, Cheese Broccoli Salad with Cauliflower contains 5.83 g protein, 10.38 g carbohydrates, and 22.82 g total fat.
Is Cheese Broccoli Salad with Cauliflower good for keto or low-carb?
Cheese Broccoli Salad with Cauliflower has 10.4 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Cheese Broccoli Salad with Cauliflower nutrition data come from?
Nutrition data for Cheese Broccoli Salad with Cauliflower is sourced from USDA FoodData Central (FDC ID 2709812). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/2709812/nutrients.
Diet compatibility
- High vitamin CDelivers at least 20% of the Daily Value for vitamin C per 100 g — an antioxidant that also aids iron absorption.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Cheese Broccoli Salad with Cauliflower
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Cheese Broccoli Salad with Cauliflower.
3 meal ideas using Cheese Broccoli Salad with Cauliflower
Starter templates matched to Cheese Broccoli Salad with Cauliflower's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Plant-based breakfast with cheese Broccoli Salad with Cauliflower
A warm bowl of oats with cheese Broccoli Salad with Cauliflower, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.
- Lunch
Plant-based lunch with cheese Broccoli Salad with Cauliflower
A warm grain bowl with cheese Broccoli Salad with Cauliflower, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.
- Dinner
Simple dinner with cheese Broccoli Salad with Cauliflower
Pair cheese Broccoli Salad with Cauliflower with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 2709812), accessed 2022-10-28.
Published: 2022-10-28
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Use Cheese Broccoli Salad with Cauliflower in your next meal plan
Melio can build a complete week of meals around Cheese Broccoli Salad with Cauliflower (or any food in our database), tailored to your macro goals and dietary preferences.
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