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Baked Broccoli Calories
Oven-baked broccoli, source of fiber and vitamin C
In season: Spring · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
100 g of Baked Broccoli has 41 calories. It contains 7.2 g of carbs, 3.2 g of protein, 0.6 g of fat and 3.3 g of fiber. Its 102 µg of Vitamin K covers 85% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Baked Broccoli?
Baked broccoli is made by roasting broccoli florets until tender, with lightly browned edges and occasional crisp spots. A little oil helps them colour, while garlic, pepper or other seasonings can add flavour; the vegetable’s gently earthy, cabbage-like taste becomes sweeter and more concentrated in the oven. It works as a simple side dish, but can also be folded into grain bowls, salads or pasta.
Across many kitchens, it is served warm alongside a main course or cooled and added to other dishes. It provides fibre and vitamin C, making it an easy way to add vegetables to a meal. For a lighter version, use just enough oil to coat the florets and finish with lemon juice or herbs.
Baked Broccoli Nutrition Facts
Selected: 100 g
41
KCAL / 100G
Carbs
7.2g
· 3% DV
Protein
3.2g
· 6% DV
Fat
0.6g
· 1% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 27% · Fat 12%
Baked Broccoli Vitamins & Minerals
Vitamins
Vitamin K
102µg · 85% DV
Vitamin C
63mg · 70% DV
Folate
63µg · 16% DV
B5
0.55mg · 11% DV
Minerals
Phosphorus
67mg · 10% DV
Potassium ⭐
293mg · 9% DV
Iron
1mg · 6% DV
Calcium
46mg · 5% DV
How Nutritious Is Baked Broccoli?
Nutrient density
Very 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.
Baked Broccoli Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Broccoli
To burn the 41 calories in 100 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.
Is Baked Broccoli 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 Baked Broccoli Contain Allergens?
No known major allergens
Which Diets Is Baked Broccoli Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked Broccoli Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Baked Broccoli
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Frequently Asked Questions About Baked Broccoli
How do you make Baked Broccoli crispy?
To make Baked Broccoli crisp, dry the florets thoroughly and spread them in a single layer with space between them. Coat lightly with oil and roast in a preheated oven until the edges brown; crowded, damp broccoli tends to steam instead.
Can you make Baked Broccoli from frozen broccoli?
Yes, Baked Broccoli works with frozen florets, though they may turn out softer than fresh ones. Remove excess ice and moisture, spread them out well, and expect them to release some water as they roast.
Should you blanch broccoli before making Baked Broccoli?
No, blanching is not necessary for Baked Broccoli. Raw florets roast directly in the oven, and skipping the boiling step helps avoid extra moisture that can prevent the edges from browning.
Why does Baked Broccoli turn mushy instead of browning?
Baked Broccoli usually turns mushy when it is wet, crowded on the pan, or cooked for too long. Dry the florets well, leave room for hot air to circulate, and take them out once the edges are browned and tender.
Can you eat the stems in Baked Broccoli?
Yes, broccoli stems are edible and work well in Baked Broccoli. Peel away any tough outer layer, then slice the stems into pieces similar in thickness to the florets so they cook evenly.
What seasoning goes well with Baked Broccoli?
Garlic, black pepper, chili flakes, and lemon all pair well with Baked Broccoli. Toss the florets with oil and seasonings before roasting, then add lemon juice after cooking for a brighter flavor.
Can you add cheese to Baked Broccoli?
Yes, cheese can be added to Baked Broccoli. Sprinkle grated Parmesan or cheddar over the florets near the end of cooking so it melts without burning; the broccoli also roasts well without cheese.
How long does leftover Baked Broccoli keep?
Leftover Baked Broccoli keeps for a few days in the refrigerator when stored in a covered container after cooling. Reheat it in the oven or a skillet to bring back some crispness; a microwave will make it softer.
Can you prepare Baked Broccoli ahead of time?
Yes, you can wash and cut the broccoli ahead of making Baked Broccoli. Dry it thoroughly and refrigerate it covered, then add oil and seasonings just before roasting to keep the florets from getting damp.
What can you serve with Baked Broccoli?
Baked Broccoli pairs well with roasted chicken, fish, grains, or beans, and it can also be served with a creamy dip. For a simple side, add it to a grain bowl with a protein and a squeeze of lemon.
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Nutrition data compiled from USDA FoodData Central and scientific sources.