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Broccoli with Kaşar Cheese Calories
A hot dish made with broccoli and kaşar cheese, rich in protein and calcium, low in carbohydrates.
In season: Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Broccoli with Kaşar Cheese (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 7.5 g of carbs, 10.8 g of protein, 10.5 g of fat and 4.1 g of fiber. Its 127.5 µg of Vitamin K covers 106% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Broccoli with Kaşar Cheese Nutrition Facts
Selected: 1 serving (medium) · 150 g
165
KCAL / 150G
Carbs
7.5g
· 3% DV
Protein
10.8g
· 22% DV
Fat
10.5g
· 13% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 26% · Fat 56%
Broccoli with Kaşar Cheese nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 10.5 g | 13% |
| Saturated fat | 6 g | 30% |
| Trans fat | 0.08 g | |
| Sodium | 495 mg | 22% |
| Total carbohydrate | 7.5 g | 3% |
| Fiber | 4.1 g | 15% |
| Protein | 10.8 g | 22% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Broccoli with Kaşar Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 100 g | 110 kcal |
| 1 piece (medium) | 120 g | 132 kcal |
| 1 cup (medium) | 130 g | 143 kcal |
| 1 piece (large) | 200 g | 220 kcal |
| 1 cup (large) | 200 g | 220 kcal |
| 1 serving (large) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Broccoli with Kaşar Cheese
How do you make broccoli with Kaşar cheese?
Steam or briefly boil the broccoli until just tender, then drain it very well. Arrange it in an ovenproof dish, cover with grated Kaşar cheese, and bake until the cheese has melted and browned. Season with black pepper or garlic if you like.
Is Kaşar cheese the same as cheddar in broccoli with Kaşar cheese?
No. Kaşar is a Turkish semi-hard cheese with its own flavor and texture; it is not simply another name for cheddar. Both can melt well, but cheddar has a different taste, so substituting it will change the character of broccoli with Kaşar cheese.
Should you cook broccoli before baking broccoli with Kaşar cheese?
Yes, give the broccoli a short head start by steaming or blanching it before baking. It should remain slightly firm because it will cook further in the oven. Drain it thoroughly so excess water does not dilute the cheese or collect in the dish.
Why does broccoli with Kaşar cheese turn watery?
Broccoli with Kaşar cheese often turns watery when the broccoli is overcooked or goes into the baking dish wet. Drain it well after blanching, let steam escape, and avoid covering the dish while baking, which can trap moisture.
Can you make broccoli with Kaşar cheese using frozen broccoli?
Yes, frozen broccoli works for broccoli with Kaşar cheese. Thaw and drain it, or steam it briefly from frozen, then remove as much moisture as possible before adding the cheese. This helps the finished dish bake rather than steam in excess liquid.
What sauce goes well in broccoli with Kaşar cheese?
A light béchamel works well in broccoli with Kaşar cheese if you want a creamy casserole. Toss or layer the cooked broccoli with the sauce, then add grated Kaşar on top. For a less rich dish, skip the sauce and let the cheese provide the coating.
Can broccoli with Kaşar cheese be prepared ahead of time?
Yes, assemble broccoli with Kaşar cheese ahead and refrigerate it covered before baking. Keep the broccoli well drained, and add the cheese close to baking time if you want a fresher browned topping. Allow extra baking time if the dish is still cold.
How should you store and reheat leftover broccoli with Kaşar cheese?
Store leftover broccoli with Kaşar cheese in a covered container in the refrigerator once it has cooled. Reheat only the portion you plan to eat, using an oven or microwave; repeated reheating makes the broccoli soft and the cheese oily.
What can you serve with broccoli with Kaşar cheese?
Serve broccoli with Kaşar cheese alongside a crisp salad, rice, or roasted potatoes. It also pairs well with grilled chicken or beans when you want a fuller meal; a fresh, acidic side helps balance the melted cheese.
How can you make broccoli with Kaşar cheese lighter?
Make broccoli with Kaşar cheese lighter by steaming rather than oil-frying the broccoli and leaving out béchamel or cream. Use enough grated Kaşar to cover the top rather than mixing in extra cheese, and serve it with salad instead of a rich side.
Broccoli with Kaşar Cheese Vitamins & Minerals
Vitamins
Vitamin K
127.5µg · 106% DV
Vitamin C
57mg · 63% DV
Folate
97.5µg · 24% DV
B2
0.29mg · 22% DV
Minerals
Calcium
315mg · 32% DV
Phosphorus
195mg · 28% DV
Sodium
495mg · 22% DV
Zinc
1.5mg · 14% DV
Potassium ⭐
405mg · 12% DV
Broccoli with Kaşar Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli with Kaşar Cheese
To burn the 165 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Broccoli with Kaşar Cheese?
Broccoli with Kaşar Cheese is a simple hot dish of cooked broccoli topped with grated kaşar, a Turkish semi-hard cheese that melts well. It is more of a practical home-style preparation than a dish tied to one particular region: the broccoli is steamed or boiled, then baked or heated until the cheese is soft and lightly browned.
The cheese adds a savoury, creamy note to broccoli’s mild, slightly earthy flavour. Serve it warm as a vegetable side, or with bread and salad for a light meal. It provides protein and calcium, while broccoli contributes fibre and keeps the dish relatively low in carbohydrates. For a lighter version, steam the broccoli and use just enough kaşar to cover the top.
How Nutritious Is Broccoli with Kaşar Cheese?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Broccoli with Kaşar Cheese Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Broccoli with Kaşar Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Broccoli with Kaşar Cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Broccoli with Kaşar Cheese Fat Profile
SATURATED
6g
MONOUNSATURATED
3g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.