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Baked broccoli and red pepper Calories
Source of vitamin C and fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Baked broccoli and red pepper (150 g) has 50 calories. That works out to 33 calories per 100 g. It contains 9.6 g of carbs, 3.8 g of protein, 0.6 g of fat and 4.7 g of fiber. Its 157.5 µg of Vitamin K covers 131% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Baked broccoli and red pepper Nutrition Facts
Selected: 1 cup (medium) · 150 g
50
KCAL / 150G
Carbs
9.6g
· 3% DV
Protein
3.8g
· 8% DV
Fat
0.6g
· 1% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 26% · Fat 9%
Baked broccoli and red pepper nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 50 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 4.7 g | 17% |
| Protein | 3.8 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Baked broccoli and red pepper?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 50 kcal |
| ½ cup (small) | 75 g | 25 kcal |
| 1 piece (small) | 90 g | 30 kcal |
| 100 g | 100 g | 33 kcal |
| 1 serving (small) | 120 g | 40 kcal |
| 1 serving (large) | 200 g | 66 kcal |
| 1.5 cup (large) | 225 g | 74 kcal |
| 2 cup (extra large) | 300 g | 99 kcal |
Calculated from 33 calories per 100 g.
Frequently Asked Questions About Baked broccoli and red pepper
How do you make baked broccoli and red pepper?
To make baked broccoli and red pepper, cut them into bite-size pieces, toss with oil and seasonings, then roast until tender with browned edges. Spread the vegetables in a single layer so they roast rather than steam.
What seasoning goes well with baked broccoli and red pepper?
Garlic, black pepper, smoked paprika, and dried herbs work well with baked broccoli and red pepper. Add lemon juice after roasting for brightness, or finish with toasted seeds for crunch.
Why does baked broccoli and red pepper turn soggy?
Baked broccoli and red pepper can turn soggy when the vegetables are wet or crowded on the pan. Dry them thoroughly after washing and leave space between pieces so moisture can escape as they roast.
Can you roast broccoli and red pepper together?
Yes, broccoli and red pepper can roast together, but their pieces may soften at different rates. Cut the pepper into thinner strips, or add the broccoli later if you want it to keep more bite.
Do you need to blanch broccoli before baking broccoli and red pepper?
No, you do not need to blanch broccoli before baking it with red pepper. Roasting it raw helps the florets brown at the edges; slice the stalk thinly so it cooks along with the florets.
Can you use frozen broccoli for baked broccoli and red pepper?
Yes, frozen broccoli works, though it may release more water and become softer than fresh broccoli. Thaw and drain it well first, then spread it out on the pan to encourage browning.
How do you cut broccoli and red pepper for roasting?
Cut broccoli into similarly sized florets and the red pepper into strips or chunks for baked broccoli and red pepper. Keep the pieces moderate in size: very small florets can burn before the pepper softens.
How should you store leftover baked broccoli and red pepper?
Store leftover baked broccoli and red pepper in a covered container in the refrigerator once cooled, and eat it within a few days. Reheat it in an oven or skillet to bring back some of the roasted texture.
What can you serve with baked broccoli and red pepper?
Baked broccoli and red pepper pairs well with grains, beans, pasta, or tofu, and can also be served alongside fish or chicken. A lemon-tahini dressing makes it a satisfying addition to a grain bowl.
Can you make baked broccoli and red pepper crispy?
Yes, baked broccoli and red pepper can brown more deeply if the pieces are dry, lightly coated with oil, and spaced apart on a hot pan. Avoid covering the pan, which traps steam and softens the vegetables.
Baked broccoli and red pepper Vitamins & Minerals
Vitamins
Vitamin K
157.5µg · 131% DV
Vitamin C
97.5mg · 108% DV
Folate
79.5µg · 20% DV
B6
0.3mg · 18% DV
Minerals
Manganese
0.33mg · 14% DV
Potassium ⭐
462mg · 14% DV
Phosphorus
93mg · 13% DV
Copper
0.11mg · 12% DV
Sodium
27mg · 1% DV
Baked broccoli and red pepper Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked broccoli and red pepper
To burn the 50 calories in 1 cup (medium) (150 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.
What is Baked broccoli and red pepper?
Baked broccoli and red pepper combines broccoli florets with sweet red pepper, roasted until tender with lightly browned edges. A little olive oil, salt and pepper are common; garlic, herbs or chilli can add extra flavour. The simple preparation lets the vegetables’ own sweetness come through.
Serve it warm as a side with grains, beans, fish or a main dish, or add it to a salad or grain bowl once cooled. It is a light vegetable dish and a source of fibre and vitamin C; a 100 g portion provides 3.1 g of fibre. For an easy plant-based meal, pair it with chickpeas or lentils and finish with lemon or a tahini dressing.
How Nutritious Is Baked broccoli and red pepper?
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.
Is Baked broccoli and red pepper 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 and red pepper Contain Allergens?
No known major allergens
Which Diets Is Baked broccoli and red pepper Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked broccoli and red pepper Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 2.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.