Baked potato with cottage cheese & broccoli: Calories, Protein & Nutrients
274 kcal · 20 g protein · 46 g carbs · 2 g fat · 6.8 g fiber, for the portions below. Every number is summed from USDA FoodData Central values per food.
What's in it
| Food | Weight | kcal | Protein g | Carbs g | Fat g | Fiber g |
|---|---|---|---|---|---|---|
| Potato (baked, skin on) 1 × one medium | 173 g | 161 | 4.3 | 36.6 | 0.2 | 3.8 |
| Cottage cheese (low-fat) ½ × one cup | 113 g | 81 | 14.0 | 3.1 | 1.2 | 0.0 |
| Broccoli (cooked) 1 × one cup | 91 g | 32 | 2.2 | 6.5 | 0.4 | 3.0 |
| Total | 377 g | 274 | 20.5 | 46.2 | 1.8 | 6.8 |
Potato (baked, skin on) brings the most calories (59%); Cottage cheese (low-fat) the most protein (68%); Cottage cheese (low-fat) the most sodium (89%).
Where the calories come from
Protein 30% · Carbohydrate 67% · Fat 6% (4 kcal/g protein and carbohydrate, 9 kcal/g fat; may not sum to 100 because of fiber and rounding)
Nutrients against the Daily Value
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Protein | 20 g | 41% | |
| Carbohydrate | 46 g | 17% | |
| Fat | 1.8 g | 2% | |
| Saturated fat | 0.9 g | 4% | |
| Fiber | 6.8 g | 24% | |
| Sugars | 6.4 g | — | |
| Sodium | 513 mg | 22% | |
| Potassium | 1289 mg | 27% | |
| Calcium | 131 mg | 10% | |
| Iron | 2.6 mg | 15% | |
| Magnesium | 73 mg | 17% | |
| Zinc | 1.5 mg | 13% | |
| Selenium | 12 mcg | 22% | |
| Vitamin B12 | 0.7 mcg | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Folate | 160 mcg DFE | 40% | |
| Vitamin K | 132 mcg | 110% |
Against the other 72 meals
- Protein per 100 kcal: 7.5 g, rank 32 of 73. Best dinner on this measure: Pork chop & Brussels sprouts (12.5 g).
- Fiber: rank 26 of 73 (highest first).
- Sodium: rank 52 of 73 (lowest first).
- Calories: rank 6 of 73 (lightest first).
Common questions
How many calories are in baked potato with cottage cheese & broccoli?
About 274 kcal for the portions listed (377 g of food in total), from USDA FoodData Central values.
How much protein is in baked potato with cottage cheese & broccoli?
20 g — 7.5 g per 100 kcal, which ranks 32 of 73 meals on this site.
How much fiber and sodium?
6.8 g of fiber (24% of the 28 g Daily Value) and 513 mg of sodium (22% of 2,300 mg). Added salt, oil or sauce beyond what's listed isn't counted.
Method
Each food's per-100 g USDA values × the grams shown, summed. Portions are this site's standard servings (see each food page). % Daily Value uses the FDA label Daily Values for adults (e.g. protein 50 g, fiber 28 g, sodium 2,300 mg, potassium 4,700 mg). Cooking oil, salt and condiments are only counted when listed.
Sources
- FDA. Daily Value on the Nutrition and Supplement Facts labels (adults and children 4+). www.fda.gov
- USDA FoodData Central. fdc.nal.usda.gov
All 73 meals, compared · 30 g protein meals · protein intake calculator