Calories in WelcomeHomeCafe Casserole broccoli cheese rice

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Nutrition Facts WelcomeHomeCafe Casserole broccoli cheese rice

Amount Per 4 oz
Calories 170 Kcal (712 kJ)
Calories from fat 31.5 Kcal
% Daily Value*
Total Fat 3.5g 5%
Saturated Fat 2g 10%
Cholesterol 15mg 5%
Sodium 630mg 26%
Total Carbs 28g 9%
Sugars 1g 4%
Dietary Fiber 1g 4%
Protein 1g 2%
Vitamin C 7.5mg 13%
Vitamin A 0.3mg 10%
Iron 1.5mg 8%
Calcium 150mg 15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Ingredients And Nutrition Overview

  • WeightWatchers Points: 3.5, PointsPlus: 4, SmartPoints: 6
    WeightWatchers Points are estimated by carbohydrates, fats, protein and fiber in product. They are not an affirmation of better quality or nutritional value of the product or its manufacturer. Only way to count for dieters. Less points are better.
    Read more at Weight watchers diet review
  • Salty! Has over 26% of the daily sodium max
    The average American consumes 5,000 mg of sodium daily — twice the recommended amount amount of 2400mg for healthy adults, this is 1 teaspoon of salt.
    For medical reasons many people should not exceed 1500mg of sodium.
    Surprisingly, you're responsible for only 15% of the sodium in your diet the bigger part - 75% of the sodium that you consume each day comes from processed foods, not home cooking or the salt shaker.
    Excess sodium intake increases the risk of high blood pressure, hypernatremia, hypertension, cardiovascular disease and other heart problems.
    Are these reasons enough to cut the sodium intake? No doubt!
  • Convert Salt tsps to Sodium mg easily
    Salt (NaCl) is not excactly sodium (Na).
    It is not right to use these terms as synonyms.
    The FDA recommended limit of sodium is 2,300 mg per day (or even less - about 1500 mg while one is on low sodium diets).
    This is much less than the weight of salt.
    (5,750 mg per day or 3,750 mg for low sodium diet) and not so convenient to calculate.
    Know how much sodium is in your salt - without a calculator:
    1/4 tsp salt = 600 mg sodium
    1/2 tsp salt = 1200 mg sodium
    3/4 tsp salt = 1800 mg sodium
    1 tsp salt = 2300 mg sodium
  • Great! Contains less than 1.5 tsp of sugar.
    Great! Contains less than 1.5 tsp of sugar per serving!
  • Learn about veggies and iron
    Veggies such as broccoli, bok choy, spinach, parsley and most leafy greens are naturally high in iron.
    However, compared to other high-iron foods, like red meat, fish and poultry, the iron in plant foods is not absorbed as easily by the body. What can you do to increase the absorption of iron from these plant foods?
    • Vitamin C increases the absorption - so try having a fresh tomato, lemon juice, or an orange together with your high iron food
    • Avoid drinking too much coffee - caffeine can decrease the absorption of iron
    • In addition to caffeine, the tannins found in tea can also reduce iron absorption
    • If you are a vegetarian, try having iron-fortified breakfast cereals, legumes, and eggs
    • Contains MSG!
      Monosodium Glutamate is used as a flavor enhancer with an umami taste that intensifies the meaty, savory flavor of food.
      Naturally occurring glutamate does it in foods such as stews and meat soups.

      Despite the fact that MSG is one of the most extensively studied food ingredients and is generally recognized as safe (GRAS) by FDA.
      Some people should steer away from it as they feel that react adversely to MSG.

      MSG is generally found in processed, low-quality foods, stuff that you shouldn’t be eating much.

      REMEMBER: Any food ingredient listed as hydrolyzed, protein-fortified, ultra-pasteurized, fermented or enzyme-modified is often MSG, or creates free glutamic acid during processing.
    • Contains MSG-like ingredients
      People feeling reaction to MSG may also react adversely to MSG-like substances.
      Glutamates or chemically similar items are added to improve a product's taste.

      Here is a short list of common MSG-like substances:
      • Yeast extract
      • Autolyzed yeast
      • Hydrolyzed proteins
      • Textured proteins
      • Anything "enzyme modified"


    Gluten Allergy, Wheat Allergy, Milk Allergy, Soy Allergy, Eggs Allergy, Corn Allergy, Lactose Allergy

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    Casserole broccoli cheese rice Ingredients

    Cooked Yellow Rice (Rice (Long Grain, Parboiled Rice Enriched with Ferric Phosphate, Niacin, Thiamine Mononitrate and Folic Acid), Orzo Pasta (Durum Semolina, Durum Flour, Ferrous Sulfate (Iron), Thiamine Mononitrate, Riboflavin, Folic Acid), Imitation Butter (Partially Hydrogenated Soybean Oil, Salt, Lecithin, Artificial Butter Flavor, Beta Carotene, TBHQ and Citric Acid Added to Help Protect Flavor, Dimethylpolysiloxane (an Antifoaming Agent) Added), Chicken Base (Salt, Sugar, Chicken Fat, Monosodium Glutamate, Seasoning Blend (Dextrose, Tumeric, Natural Flavoring and Coloring, Garlic), Partially Hydrogenated Soybean and/or Cottonseed Oil, Corn Starch, Disodium Inosinate, Disodium Guanylate, Natural Flavoring), Yellow Food Coloring (Water, Propylene Glycol, FD&C Yellow No. 5, FD&C Red No. 40, and Propylparaben [0.1% as a Preservative), Bay Leaf, Salt, White Pepper), Cheese Sauce (Milk, Cheddar Cheese (Cultured Pasteurized Milk, Salt, Calcium Chloride, Enzymes, Annatto (Food Color)), Cheese (American Cheese (Cultured Milk, Salt, Enzymes), Buttermilk, Semi-Soft Part-Skim Cheese (Cultured Part-Skim Milk, Salt, Enzymes), Whey, Cream, Water, Sodium Phosphate, Salt, Guar Gum, Xanthan Gum, Lactic Acid, Artificial Color, American Cheese 9Cultured Milk, Water, Cream, Sodium Citrate, Salt, Sodium Phosphate, Sorbic Acid (Preservative), Lactic Acid, Artificial Color, Enzymes, Lecithin), Canola Oil, Butter, Flour, Salt, Mustard Powder, Yellow Food Coloring, Cayenne Pepper, Parmesan Cheese), Chicken Gravy (Water, Cream, Chicken Base (Chicken, Corn Syrup Solids, Chicken Fat, Sugar, Hydrolyzed Protein (Corn, Wheat, Soya), Yeast Extract, Potassium Chloride, Celery Flavor (Dextrose, Natural Flavorings), Modified Food Starch, Onion Concentrate, Turmeric, Spice, Sage and Parsley Flavor (Water, Arabic Gum, Natural Flavorings, Citric Acid), Broccoli, Cheddar Cheese (Made with Pasteurized Milk, Salt, Cheese Culture, Annatto Color, Cellulose, Enzymes), Mushrooms (Mushrooms, Water, Salt, Citric Acid, Ascorbic Acid), Salt.

    % RDI of Main Nutrition Facts

    of RDI* (170 calories) 113.4 g
    • Cal: 8.5 %
    • Fat: 5.4 %
    • Carb: 9.3 %
    • Prot: 2 %
    • 0%
      RDI norm*

    Calories Breakdown

    • Carbs (73.7%)
    • Fat (23.7%)
    • Protein (2.6%)
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