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Baked broccoli dish Calories
High in fiber, rich in vitamin C
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked broccoli dish (180 g) has 94 calories. That works out to 52 calories per 100 g. It contains 12.8 g of carbs, 5.8 g of protein, 3.8 g of fat and 5.4 g of fiber. Its 171 µg of Vitamin K covers 143% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Baked broccoli dish Nutrition Facts
Selected: 1 serving (medium) · 180 g
94
KCAL / 180G
Carbs
12.8g
· 5% DV
Protein
5.8g
· 12% DV
Fat
3.8g
· 5% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 21% · Fat 32%
Baked broccoli dish nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 12.8 g | 5% |
| Fiber | 5.4 g | 19% |
| Protein | 5.8 g | 12% |
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 Serving of Baked broccoli dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 94 kcal |
| 1 piece (small) | 70 g | 36 kcal |
| 100 g | 100 g | 52 kcal |
| 1 cup (chopped) | 140 g | 73 kcal |
| 1 piece (half) | 160 g | 83 kcal |
| 1 serving (large) | 260 g | 135 kcal |
| 2 cup (chopped) | 280 g | 146 kcal |
| 1 piece (whole) | 320 g | 166 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Baked broccoli dish
How do you make a Baked broccoli dish?
To make a Baked broccoli dish, toss broccoli florets with olive oil, salt, and seasonings, then spread them in a single layer on a baking tray. Roast in a preheated 400°F (200°C) oven until tender and browned at the edges.
How long does a Baked broccoli dish take to cook?
A Baked broccoli dish usually takes about 20–25 minutes in a hot oven. Smaller florets cook faster, so check for tenderness with a fork and look for lightly browned tips rather than relying only on the clock.
Can you make a Baked broccoli dish without boiling the broccoli first?
Yes, you can make a Baked broccoli dish without boiling it first. Cut the broccoli into evenly sized florets, coat them lightly with oil, and roast directly; this helps the edges brown instead of letting the florets get waterlogged.
How do you stop a Baked broccoli dish from turning soggy?
To keep a Baked broccoli dish from turning soggy, dry the broccoli thoroughly after washing and leave space between the pieces on the tray. Crowding traps steam, while a hot oven and a single layer encourage browning.
Can you use frozen broccoli for a Baked broccoli dish?
Yes, frozen broccoli works in a Baked broccoli dish, though it may be softer than fresh. Thaw it and blot away excess moisture before roasting; adding it straight from the freezer can leave water on the tray.
Should you add cheese to a Baked broccoli dish before or after baking?
Add cheese near the end of baking a Baked broccoli dish so it melts and browns without burning. For a saucier casserole-style version, cover the broccoli with cheese sauce before baking; that gives a softer result than roasting it plain.
Can you eat the stems in a Baked broccoli dish?
Yes, broccoli stems are edible in a Baked broccoli dish. Peel away the tough outer layer, slice the stem thinly, and cut it smaller than the florets so it has time to become tender in the oven.
What seasonings go well in a Baked broccoli dish?
Garlic, black pepper, lemon, and paprika all work well in a Baked broccoli dish. Add lemon juice after roasting for a brighter flavor, since too much liquid on the tray can interfere with browning.
How do you store and reheat a Baked broccoli dish?
Store a Baked broccoli dish in a covered container in the refrigerator once it has cooled, and eat it within about three days. Reheat it in an oven or skillet to bring back some browned texture; a microwave makes it softer.
What can you serve with a Baked broccoli dish?
A Baked broccoli dish pairs well with roast chicken, fish, grains, or a crisp salad. If it is made with a rich cheese sauce, choose a lighter side; plain roasted broccoli can accompany a more substantial main course.
Baked broccoli dish Vitamins & Minerals
Vitamins
Vitamin K
171µg · 143% DV
Vitamin C
93.6mg · 104% DV
Folate
113.4µg · 28% DV
B5
0.9mg · 18% DV
Minerals
Phosphorus
119mg · 17% DV
Manganese
0.36mg · 16% DV
Sodium
324mg · 14% DV
Potassium ⭐
459mg · 14% DV
Baked broccoli dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked broccoli dish
To burn the 94 calories in 1 serving (medium) (180 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 dish?
Baked broccoli dish is a simple preparation of broccoli roasted in the oven, often with olive oil, garlic and seasonings. It is a flexible home-cooked dish rather than one tied to a single region, and recipes may add cheese or a creamy sauce. The florets turn tender inside, with browned, slightly crisp edges; roasting also gives them a sweeter, deeper flavour than steaming.
Serve it warm as a vegetable side with a main meal, or let it cool and dress it with lemon for a salad. It brings fibre and vitamin C along with a modest amount of protein, making it an easy way to add vegetables to a meal. Use a light hand with oil for a lighter result, or pair it with beans, grains or a protein-rich main.
How Nutritious Is Baked broccoli dish?
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 dish 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 dish Contain Allergens?
No known major allergens
Which Diets Is Baked broccoli dish 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 dish Fat Profile
SATURATED
0.63g
MONOUNSATURATED
1.4g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 6.9:1
Above the ideal 4:1 (6.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.