Trader Joe’s broccoli and cauliflower gratin is a delicious frozen side dish that is perfect for a quick and easy meal. But many health-conscious shoppers want to know just how many calories are packed into the convenient gratin before picking it up from the freezer section.
In this article, we’ll take a close look at the nutrition facts for Trader Joe’s broccoli and cauliflower gratin to find out the calorie count per serving. We’ll also provide some tips for lightening up the dish if you find the calorie count to be higher than expected.
Nutrition Facts for Trader Joe’s Broccoli and Cauliflower Gratin
Let’s start by looking at the complete nutrition facts label for Trader Joe’s broccoli and cauliflower gratin according to the company website:
| Serving Size | 1 container (283g) |
|---|---|
| Calories | 360 |
| Total Fat | 18g |
| Saturated Fat | 11g |
| Trans Fat | 0g |
| Cholesterol | 45mg |
| Sodium | 810mg |
| Total Carbohydrate | 40g |
| Dietary Fiber | 5g |
| Total Sugars | 5g |
| Protein | 14g |
The first thing we see is that the total calorie count per container of Trader Joe’s broccoli and cauliflower gratin is 360 calories. Since the container size is 283 grams, we can also calculate that there are approximately 1.3 calories per gram of this frozen side dish.
Calories per Serving
But what if you don’t eat the whole container in one sitting? Let’s break down the calorie count per serving.
The nutrition label lists the serving size as 1 container (283g). This means the entire container is considered one serving. If you eat the whole container, you would consume 360 calories.
However, many people would split this container into multiple servings. If you divide the container into two servings, each serving would contain approximately 180 calories (360 calories divided by 2 servings).
Likewise, if you split the container into three servings, each serving would have about 120 calories (360 calories divided by 3 servings).
And if you stretch the gratin into four servings, each serving would contain roughly 90 calories (360 calories divided by 4 servings).
So in summary, here is the calorie count per serving based on how many servings you split the container into:
- 1 serving (entire container): 360 calories
- 2 servings: 180 calories per serving
- 3 servings: 120 calories per serving
- 4 servings: 90 calories per serving
How Does Trader Joe’s Gratin Compare to Other Frozen Sides?
Now that we know how many calories are in Trader Joe’s broccoli and cauliflower gratin, how does it compare to other frozen side dishes? Is it relatively low, moderate, or high in calories?
Here is a calorie comparison to a few other popular frozen vegetable sides:
| Frozen Side Dish | Calories per Serving |
|---|---|
| Trader Joe’s Broccoli & Cauliflower Gratin (1/4 container) | 90 |
| Green Giant Simply Steam Brussels Sprouts | 60 |
| Birds Eye Steamfresh Asparagus | 40 |
| Birds Eye Cauliflower Rice | 60 |
| Green Giant Riced Cauliflower Mediterranean | 70 |
| Green Giant Mashed Cauliflower | 100 |
Based on this comparison, we can see that Trader Joe’s broccoli and cauliflower gratin contains more calories per serving than most other frozen vegetable sides. The 90 calories for a quarter of the container is moderate and on the higher side compared to the other options.
For example, Birds Eye steamfresh asparagus only has 40 calories per serving, while Trader Joe’s gratin has over double that amount. And Green Giant simply steam brussels sprouts has just 60 calories per serving, 30 less than TJ’s.
The only frozen side with more calories than the broccoli cauliflower gratin is the Green Giant mashed cauliflower, which has 100 calories per serving. But the gratin still has slightly less than that per serving when split into quarters.
Why is Trader Joe’s Gratin Higher in Calories?
What accounts for the higher calorie count in Trader Joe’s broccoli and cauliflower gratin compared to plain steamed or riced vegetables?
There are a few reasons this side dish is higher in calories:
- Contains cheese – The gratin is made with Gruyère cheese, which adds calories.
- Higher fat – The high saturated fat content adds significant calories.
- Uses cream – Heavy cream is also mixed into the gratin, boosting calories.
- Not plain vegetables – Other veggies don’t have sauces or add-ins.
In short, the cheese, cream, and extra fat make Trader Joe’s version higher in calories than plain steamed or riced broccoli or cauliflower would be. The add-ins add lots of flavor but also mean more calories.
Tips for Lightening Up Trader Joe’s Broccoli and Cauliflower Gratin
If you’re looking to lighten up the calorie count of Trader Joe’s broccoli and cauliflower gratin, here are a few tips you can try:
Cut the Portion Size
The simplest way is to cut your portion size. As we saw earlier, the calories per serving decreases as you divide the container into more servings.
Stick to just 1/4 or 1/3 of the container to keep your calories around 90-120 per serving.
Bulk Up on Veggies
You can also bulk up on the lower calorie veggies in the dish. Mix in some extra broccoli or cauliflower florets to add more volume.
This increases the ratio of veggies to the cream and cheese, lowering the calorie density.
Use Lower Fat Cheese
Substitute some of the full-fat Gruyère for reduced-fat Swiss cheese. This simple swap cuts some of the saturated fat.
Or stick to part Gruyère and part low-moisture mozzarella, which is lower in fat and calories than other cheeses.
Steam Before Baking
Try steaming the broccoli and cauliflower first before assembling and baking the gratin. This pre-cooks the veggies so they need less time in the heavy cream and cheese.
Use Lighter Cream
Substitute some of the heavy cream for half and half or milk. This dilutes the cream and cuts down on calories and fat.
Or make it with all milk and skip the heavy cream altogether.
Skip Breadcrumbs
Forego the topping of breadcrumbs, which adds extra carbs and calories.
Or use regular crumbs sparingly just on part of the gratin to cut down.
Cook Uncovered
Cook the gratin uncovered for some of the time while baking. This allows some of the cream to evaporate, reducing the calorie density.
Increase Fiber
Add in extra vegetables like spinach or kale. Or sprinkle on some chia seeds. This boosts the fiber to help fill you up on fewer calories.
Use Nonstick Cooking Spray
Coat your baking dish with a light coating of nonstick spray instead of butter or oil. This saves on calories and fat.
Health Benefits of Broccoli and Cauliflower
Even though Trader Joe’s broccoli and cauliflower gratin is higher in calories than plain steamed veggies, it still offers some great health benefits. Here is a look at some of the top nutrients you get from the broccoli and cauliflower in this dish:
Vitamin C
Broccoli and cauliflower are both excellent sources of immune-boosting vitamin C. Just 1/2 cup of cooked broccoli knocks out over 50% of your daily vitamin C needs.
Vitamin K
These cruciferous veggies also supply vitamin K, which is important for blood clotting and bone health. You get over 30% of your daily vitamin K from a 1/2 cup serving.
Folate
The folate in broccoli and cauliflower helps the body make new cells and prevents neural tube defects in pregnancy. A 1/2 cup serving has about 10% of your RDI of folate.
Potassium
With around 200-300 mg potassium per serving, these veggies provide good levels of the essential mineral that regulates fluid balance and heart health.
Fiber
Broccoli and cauliflower both deliver fiber, which improves digestion and may help lower cholesterol. You get around 5 grams of fiber per 1 cup cooked.
Antioxidants
These veggies contain antioxidants like sulforaphane and indoles that may protect against cancer.
So while the gratin is higher in calories, the broccoli and cauliflower still boost your health in many ways.
Conclusion
To wrap up, a full container of Trader Joe’s broccoli and cauliflower gratin contains 360 calories. If you split it into quarters, each 90 calorie serving provides a delicious and easy veggie side but is moderate/high compared to other plain frozen options.
The higher calorie count comes from the cheese, cream, and extra fat used to make the gratin so flavorful. But the broccoli and cauliflower still provide valuable vitamins, minerals, fiber and antioxidants to support your health.
Use portion control and pick lower calorie cooking methods to lighten up the gratin. But don’t be afraid to enjoy this tasty side dish in moderation as part of an overall balanced diet.