Broccoli casserole calories come to 244 for 1 cup (228 g) of the rice version, or 107 per 100 g. Carbs drive that total at 55% of calories, because the rice does more of the work than the broccoli. Sodium is the second number to notice: 429 mg per cup, 19% of the daily value.
244kcal
1 cup · 228 g, with rice
15%protein
9.4 gProtein
34 gCarbs
8.2 gFat
How to burn off 244 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
With rice · per 228 g
Calories
244 kcal
Protein
9.4 g
Carbohydrate
34 g
Fat
8.2 g
Saturated fat
3.8 g
Cholesterol
18 mg
Sodium
429 mg
Potassium
235 mg
Iron
2.1 mg
Source: USDA FoodData Central
🛡️
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Broccoli casserole: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (228 g)
244
9.4 g
34.3 g
8.2 g
429 mg
12%
With noodles (228 g)
255
8.1 g
36.2 g
8.6 g
424 mg
13%
Half cup (114 g)
122
4.7 g
17.2 g
4.1 g
214 mg
6%
100 g
107
4.1 g
15.1 g
3.6 g
188 mg
5%
3 × 1 cup (228 g)
732
28.3 g
1,286 mg
5 × 1 cup (228 g)
1,220
47.2 g
2,143 mg
A cup is a 244-calorie side, and seconds turn it into a meal
The USDA row behind this page is broccoli casserole with rice, and 1 cup (228 g) lands at 244 calories, 12% of the daily value. A half cup (114 g) is 122 calories and 6% of the daily value. That smaller scoop is the realistic side-dish portion at a holiday table, where the casserole shares the plate with a main and two or three other sides.
Casserole is easy to overserve because the spoon digs deep and the dish keeps coming back around. Two cups (456 g) reach 488 calories and 857 mg of sodium. Three cups (684 g) climb to 732 calories. A five-cup share spread over a long evening hits 1,220 calories and 2,143 mg of sodium, which is more salt than most people expect from a vegetable dish.
Protein scales too, but slowly. Two cups give 18.9 g, three give 28.3 g. Even a generous helping is a modest protein source next to its calorie count, so treat this as a side, not the anchor of the plate.
Rice, not broccoli, supplies most of the calories
Per 100 g the casserole holds 15.1 g of carbs, 3.6 g of fat and 4.1 g of protein. That works out to 55% of calories from carbs, 30% from fat and 15% from protein. Broccoli itself adds very little energy. The rice is what makes a cup weigh in at 34.3 g of carbs.
Fat sits at a moderate 30% of calories for a creamy bake. Saturated fat is 1.7 g per 100 g, close to half of the total fat, which is typical of a cheese-based sauce. A cup brings 8.2 g of fat in all.
The upside is in the smaller rows. A cup carries 4.3 g of fiber and only 2.7 g of sugars, so this is not a sweet side. Protein is 9.4 g per cup, 19% of the daily value, a respectable amount for a dish most people file under vegetables.
Sodium is the row to watch
A cup carries 429 mg of sodium, 19% of the daily value, while it supplies only 12% of daily calories. When sodium outpaces calories like that, the dish is saltier than its energy suggests. Per 100 g the figure is 188 mg.
If you watch sodium, portion size is your main lever. A half cup holds 214 mg, 9% of the daily value. Two cups mean 857 mg and three cups mean 1,286 mg, which adds up fast if the rest of the meal is ham, gravy or rolls.
Potassium is low at 103 mg per 100 g, so the casserole does little to balance its own salt. Pairing it with plain roasted vegetables or a simple green salad keeps the plate's sodium in check without giving up the casserole.
Swapping rice for noodles barely moves the numbers
USDA also lists a version made with noodles. The same 228 g serving comes to 255 calories, 13% of the daily value, against 244 for the rice version. Carbs rise to 36.2 g from 34.3 g, fat to 8.6 g from 8.2 g, and sugars to 3.1 g from 2.7 g.
Protein moves the other way, down to 8.1 g from 9.4 g. Sodium is nearly identical at 424 mg versus 429 mg, and fiber holds at 4.3 g in both. Pick whichever starch you like; the choice is a rounding error next to how big the scoop is.
Store-bought options such as Marie Callender's Sides Cheddar Broccoli Casserole, Hilary's Broccoli Casserole Bites or the H-E-B Cheesy Chicken, Rice & Broccoli Casserole follow their own recipes, so check the label. For a homemade dish, BodyPal can log your plate from a photo.
How does broccoli casserole compare?
Here is broccoli casserole next to three other casseroles, per 100 g and per usual serving.
Verdict: For the lightest plate pick green bean casserole at 56 calories per 100 g, about half of broccoli casserole's 107, though it carries more sodium at 316 mg. For staying full pick chicken casserole, which costs 140 calories per 100 g but brings 7.4 g of protein against 4.1 g here.
Most popular broccoli casserole brands in the United States
Packaged numbers are per frozen or per baked snack weight, so they do not line up with the cup of homemade casserole above. Source: manufacturer labels / USDA FoodData Central.
Broccoli casserole FAQs
How many calories are in broccoli casserole?
One cup (228 g) of broccoli casserole with rice has 244 calories. Per 100 g that is 107 calories.
Is broccoli casserole good for weight loss?
At 107 calories per 100 g, a cup adds 244 calories and 8.2 g of fat to the day. The same cup carries 34.3 g of carbs and 4.3 g of fiber.
Broccoli casserole vs green bean casserole: which is lighter?
Green bean casserole is 56 calories per 100 g and broccoli casserole 107, so the broccoli version is nearly twice as high for the same weight.
How much protein is in broccoli casserole?
4.1 g per 100 g, so a cup (228 g) gives 9.4 g of protein. Made with noodles it is 3.6 g per 100 g, or 8.1 g per cup.
How many calories are in half a cup of broccoli casserole?
A half cup (114 g) of broccoli casserole with rice has 122 calories, 6% of the daily value. It also brings 4.7 g of protein, 17.2 g of carbs and 214 mg of sodium.
What is the full nutrition breakdown for a cup of broccoli casserole?
One cup (228 g) has 244 calories, 9.4 g of protein, 34.3 g of carbs and 8.2 g of fat. It also contains 4.3 g of fiber, 2.7 g of sugars and 429 mg of sodium.
How much sodium is in broccoli casserole?
A cup of broccoli casserole holds 429 mg of sodium, 19% of the daily value. Per 100 g it is 188 mg, and two cups reach 857 mg.
How many calories are in broccoli casserole made with noodles?
Broccoli casserole with noodles has 255 calories per 228 g serving, slightly more than the 244 of the rice version. It has 8.1 g of protein and 424 mg of sodium.
Is broccoli casserole high in carbs?
Yes, carbs supply 55% of its calories. A cup holds 34.3 g of carbs, mostly from the rice, with 4.3 g of fiber and only 2.7 g of sugars.
