Also called: Broccoli bake, Cheesy broccoli casserole, brokkoli auflauf, pastel de brocoli, gratin de brocoli, sformato di broccoli, zapiekanka z brokulami, gratinado de brocolis, zapekanka iz brokoli, brokoli graten, Ograten brokolou, Ογκρατέν μπρόκολου, Burokkori no guratan, ブロッコリーのグラタン, Beullokoli geuratan, 브로콜리 그라탕, Zapekanka iz brokkoli, Запеканка из брокколи, Broccoli ob cheeese, บรอกโคลีอบชีส, Zapekanka z brokoli, Запіканка з броколі, Xilanhua juratan, 西蓝花焗饭, ब्रोकोली कैसरोल, بروکلی کیسرول, ব্রোকলি ক্যাসেরোল, ப்ரோக்கோலி கேசரோல், బ్రోకోలీ క్యాసరోల్, ਬ੍ਰੋਕਲੀ ਕੈਸਰੋਲ, બ્રોકોલી કેસરોલ, ब्रोकोली कॅसरोल, ಬ್ರೊಕೊಲಿ ಕ್ಯಾಸರೋಲ್, ബ്രോക്കോളി കാസറോൾ, بروكلي كسرول, کاسرول بروکلی, ብሮኮሊ ካሴሮል
One serving (250 g) is high in vitamin K, vitamin C and vitamin B12.
Nutrient score: Good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a food gives for its calories, from 25 to 100. Every food gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the food gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the food’s values per 100 g):
- Share of the day: the food’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat, added sugar and sodium, each with its U.S. FDA daily limit. For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible food gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A food’s values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a food bad: treats and festive dishes have their place. Use the score to compare similar foods. In the GapPlate app you also see how much of the gaps in your day a serving fills.
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