Product pictures
Calories in Boston market Chicken broccoli & cheese casserole
330Calories
| Amount Per 1 package | |||
| Calories | 330 Kcal (1382 kJ) | ||
| Calories from fat | 54 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6g | 9% | |
|---|---|---|---|
| Saturated Fat | 3.5g | 18% | |
| Cholesterol | 80mg | 27% | |
| Sodium | 1010mg | 42% | |
| Total Carbs | 38g | 13% | |
| Sugars | 5g | 20% | |
| Dietary Fiber | 1g | 4% | |
| Protein | 31g | 62% | |
| Vitamin C | 26.3mg | 44% | |
| Iron | 0.9mg | 5% | |
| 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
Best
choice Good
choice Poor
choice Avoid
it!
choice Good
choice Poor
choice Avoid
it!
-
WeightWatchers Points: 6.9, PointsPlus: 8, SmartPoints: 9
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 -
Over 20% of daily saturated fat!
Bad! More 20% of daily saturated fat!
For years Saturated fat was claimed to raise cholesterol levels and give us heart attacks. Today different studies refute this claim. They say, that replacing saturated fat with carbohydrates or refined starch or sugar is not changing the heart disease risk. Not processed carbs nor saturated fats are good for you. Only if you replace it with polyunsaturated fat, you'll get a reduction in heart disease risk. So try to have a balanced diet. -
Keep an eye on the cholesterol.
Today cholesterol is no longer a villain. The 2010's USDA guidelines told us to limit cholesterol from foods
Now experts say cholesterol is "not a nutrient of concern" because cholesterol from foods doesn't cause higher blood cholesterol levels.
Nevertheless try to consume no more than 300 milligrams daily.
This product contains more than 27% of your daily cholesterol intake.
If you still are on a low cholesterol diet, please keep in mind:
- nutritionists are not recommending you go out and binge on cheeseburgers and fries.
- 10% of your daily allowance can quickly become 50% when a hamburger turns into double cheeseburger.
-
Want to lower the cholesterol intake? Here are some advices:
- Try to limit your cheese, dairy and meat intake to one item per meal.
- Avoid meals with multiple sources of cholesterol (chicken with cheese, junk food)
- Try to indclude in your diet low- or nonfat dairy, seafood, legumes and nuts.
- Choose water instead of milk for your coffee.
-
Oh dear! Very salty! Over 40% of daily sodium allowance
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 -
2 tsp of sugars per serving
This volume includes both naturally occurring from ingredients and specially added sugars.
USDA tells us that last years each American consumed an average 130 pounds of caloric sweeteners per year!
That works out to 30 tsp of sugars per day approximately 480 extra calories!
Just to think: Eating just 200 more calories daily than your body requires for body functioning and exercise leads to a 20-pound weight gain in a year. -
Naturally high in Vitamin C
You get real, natural easy absorbing Vitamin C from this product, not as a artificial fortified ingredient.
This is great! Let's try to get the best from the real food, because we get too much from artificial ingredients nowdays. -
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-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"
Allergens
Corn Allergy, Soy Allergy, Lactose Allergy, Milk Allergy, Gluten Allergy, Wheat Allergy
Chicken broccoli & cheese casserole Ingredients
Cooked Enriched White Rice (Water, Enriched Rice [White Rice, Ferric Orthophosphate, Niacin, Thiamine Mononitrate, Folic Acid), Oven Roasted Chicken Tenderloins (Chicken Tenderloins, Water, Seasoning [Salt, Sugar, Maltodextrin (Corn), Natural Flavor, Modified Cornstarch, Chicken Broth, Autolyzed Yeast, Soy Lecithin], Seasoning [Sodium Phosphate, Salt, Corn Syrup Solids, Sugar, Modified Cornstarch, Soy Lecithin, Algin, Sodium Citrate, Xanthan Gum], Glazed With: Apple Cider Vinegar, Water, Seasoning [Sorbital, Sugar, Garlic Powder, Xanthan Gum and Natural Flavor], Seasoning [Corn Syrup Solids, Modified Cornstarch, Methylcellulose, Glycine, Salt, Soy Lecithin, Xanthan Gum], Seasoning [Maltodextrin (Corn), Caramel Coloring]), Water, Broccoli, Pasteurized Process American Cheese (Cultured Milk, Salt, Enzymes), Cream, Sodium Phosphate, Salt, Color [Annatto, Apocarotenal]), Contains 2% Or Less of Whey Powder (Milk), Cheese Blend (Cheddar Granular, Semisoft and Blue Cheese [Milk, Cheese Cultures, Salt, Enzymes], Water, Sodium Phosphate, Vinegar, Salt), Enriched Wheat Flour (Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Nonfat Dry Milk, Seasoning (Modified Cornstarch, Turmeric, Fructose, Food Gums [Xanthan, Locust Bean, Guar], Extractives of Paprika, Bleached Wheat Flour, Soybean Oil, Monoglycerides, Citric Acid), Salt, Flavor (Potassium Chloride, Ammonium Chloride, Yeast Extract, Maltodextrin [Corn], Lactic Acid, Citric Acid, Calcium Lactate, Natural Flavor). Contains: Milk, Soybeans, Wheat.
You Might Also Like
% RDI of Main Nutrition Facts
17%
of RDI* (330 calories) 0 g
-
Cal: 16.5 %
-
Fat: 9.2 %
-
Carb: 12.7 %
-
Prot: 62 %
-
0%25%75%RDI norm*
Calories Breakdown
- Carbs (46.1%)
- Fat (16.4%)
- Protein (37.6%)
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
Add your comment