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Boiled Broccoli with Lemon and Garlic Calories
A low-calorie vegetable side rich in fiber and vitamin C.
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled Broccoli with Lemon and Garlic (156 g) has 55 calories. That works out to 35 calories per 100 g. It contains 11.2 g of carbs, 3.7 g of protein, 0.6 g of fat and 5.1 g of fiber. Its 220 µg of Vitamin K covers 183% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Boiled Broccoli with Lemon and Garlic Nutrition Facts
Selected: 1 cup (medium) · 156 g
55
KCAL / 156G
Carbs
11.2g
· 4% DV
Protein
3.7g
· 7% DV
Fat
0.6g
· 1% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 23% · Fat 8%
Boiled Broccoli with Lemon and Garlic nutrition facts table · 1 cup (medium) (156 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 55 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 64 mg | 3% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 5.1 g | 18% |
| Protein | 3.7 g | 7% |
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 Boiled Broccoli with Lemon and Garlic?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 156 g | 55 kcal |
| ½ cup (small) | 78 g | 27 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (medium) | 100 g | 35 kcal |
| 1 serving (large) | 150 g | 53 kcal |
| 1 cup (chopped) | 150 g | 53 kcal |
| 1 serving (extra large) | 200 g | 70 kcal |
| 1.5 cup (large) | 234 g | 82 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Boiled Broccoli with Lemon and Garlic
How do you make boiled broccoli with lemon and garlic?
To make boiled broccoli with lemon and garlic, separate the broccoli into florets and boil until just tender. Drain it, then toss with lemon juice, crushed garlic, olive oil, and salt. Adding the dressing after cooking keeps the lemon and garlic flavors fresh.
How long should you boil broccoli with lemon and garlic?
Boil the broccoli florets for about 3–5 minutes, then check one with a fork. For boiled broccoli with lemon and garlic, they should be tender but still hold their shape; smaller florets cook faster, so avoid leaving them in the water.
When should you add lemon and garlic to boiled broccoli?
Add the lemon and garlic after draining the broccoli. The lemon stays bright instead of diluting into the cooking water, and the warmth of the florets releases the garlic’s aroma. For a gentler garlic flavor, briefly sauté it in olive oil first.
Why does boiled broccoli with lemon and garlic turn mushy?
Boiled broccoli with lemon and garlic turns mushy when it cooks too long or sits in hot water after cooking. Cut the florets to a similar size, test them early, and drain as soon as they are fork-tender.
How do you keep boiled broccoli with lemon and garlic bright green?
To keep boiled broccoli with lemon and garlic bright green, cook it briefly and plunge the drained florets into cold water. Add the lemon after cooking, not to the boiling water; prolonged cooking is the main reason broccoli loses its vivid color.
Can you make boiled broccoli with lemon and garlic from frozen broccoli?
Yes, frozen broccoli works for boiled broccoli with lemon and garlic. Add it straight to boiling water without thawing and follow the package’s cooking guidance. Check for tenderness early, since thawed broccoli softens quickly and can fall apart if overcooked.
What goes well with boiled broccoli with lemon and garlic?
Boiled broccoli with lemon and garlic pairs well with grilled fish, chicken, or beans. Its bright, savory flavor also works alongside roasted potatoes, pasta, or a grain bowl, and the broccoli can be served warm or at room temperature.
How should you store boiled broccoli with lemon and garlic?
Store boiled broccoli with lemon and garlic in a covered container in the refrigerator once it has cooled, and eat it within a few days. For the freshest flavor and texture, keep the lemon-garlic dressing separate and toss it with the broccoli just before serving.
Can you reheat boiled broccoli with lemon and garlic?
Yes, you can reheat boiled broccoli with lemon and garlic, but use brief, gentle heat to keep it from becoming mushy. Warm it in a pan with a splash of water or in the microwave, then add a little fresh lemon if the flavor has faded.
Is steaming or boiling better for broccoli with lemon and garlic?
Steaming usually keeps broccoli firmer, so it is a good choice if you want the florets to hold their shape under the lemon-garlic dressing. Boiling works too; drain the broccoli as soon as it is tender to avoid a watery, soft result.
Boiled Broccoli with Lemon and Garlic Vitamins & Minerals
Vitamins
Vitamin K
219.96µg · 183% DV
Vitamin C
101.24mg · 112% DV
Folate
168.48µg · 42% DV
B5
0.89mg · 18% DV
Minerals
Phosphorus
105mg · 15% DV
Potassium ⭐
457mg · 13% DV
Manganese
0.3mg · 13% DV
Copper
0.09mg · 10% DV
Sodium
64mg · 3% DV
Boiled Broccoli with Lemon and Garlic Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled Broccoli with Lemon and Garlic
To burn the 55 calories in 1 cup (medium) (156 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 Boiled Broccoli with Lemon and Garlic?
Boiled broccoli with lemon and garlic is a simple vegetable side: broccoli florets are cooked in water, then seasoned with lemon and garlic. It is a home-style preparation rather than a dish tied to one particular region, and it can be made with fresh or frozen broccoli.
Cook it just until tender, so the florets keep some bite; lemon adds brightness while garlic gives the mild vegetable a savoury edge. It works alongside fish, roast chicken, grains or a Mediterranean-style meal, and can also be served chilled in a salad. Naturally low in calories and a source of fibre and vitamin C, it is an easy way to add vegetables to a meal. Drain it promptly to avoid a watery, overly soft result.
How Nutritious Is Boiled Broccoli with Lemon and Garlic?
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 Boiled Broccoli with Lemon and Garlic 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 Boiled Broccoli with Lemon and Garlic Contain Allergens?
No known major allergens
Which Diets Is Boiled Broccoli with Lemon and Garlic 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
Boiled Broccoli with Lemon and Garlic Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 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.