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Breaded fried broccoli Calories
Higher calorie due to breading and frying; provides fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Breaded fried broccoli (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 25 g of carbs, 6.5 g of protein, 14.5 g of fat and 4.3 g of fiber. Its 93.6 µg of Vitamin K covers 78% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Breaded fried broccoli Nutrition Facts
Selected: 1 serving (medium) · 120 g
252
KCAL / 120G
Carbs
25g
· 9% DV
Protein
6.5g
· 13% DV
Fat
14.5g
· 19% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 10% · Fat 51%
Breaded fried broccoli nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 14.5 g | 19% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0.07 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 25 g | 9% |
| Fiber | 4.3 g | 15% |
| Protein | 6.5 g | 13% |
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 Breaded fried broccoli?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 252 kcal |
| 1 piece (small) | 20 g | 42 kcal |
| 1 piece (large) | 35 g | 74 kcal |
| 3 piece (medium) | 60 g | 126 kcal |
| 1 cup (medium) | 85 g | 179 kcal |
| 100 g | 100 g | 210 kcal |
| 5 piece (large) | 100 g | 210 kcal |
| 1 serving (large) | 180 g | 378 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Breaded fried broccoli
What is breaded fried broccoli?
Breaded fried broccoli is broccoli florets coated in a crisp crumb layer and fried until golden. It is commonly served as a snack, side dish, or appetizer with a dipping sauce.
How do you make breaded fried broccoli at home?
To make breaded fried broccoli, dry the florets well, coat them in flour, beaten egg, and breadcrumbs, then fry until the coating is crisp and golden. Drain briefly on paper towels before serving.
Why does the breading fall off breaded fried broccoli?
The breading often falls off breaded fried broccoli when the florets are wet or the coating has not adhered evenly. Pat the broccoli dry, coat each piece in flour before dipping it in egg, and let the crumb coating settle before frying.
Can you make breaded fried broccoli with frozen broccoli?
Yes, frozen broccoli can be used for breaded fried broccoli, but thaw it completely and remove as much moisture as possible first. Excess water can make the coating slide off and cause oil to splatter.
Can breaded fried broccoli be cooked in an air fryer?
Yes, breaded fried broccoli can be cooked in an air fryer. Arrange the florets in a single layer, lightly spray or brush the coating with oil, and turn them during cooking so they brown evenly.
What dipping sauce goes with breaded fried broccoli?
Garlic yogurt sauce, ranch, or a lemony mayonnaise dip all pair well with breaded fried broccoli. Serve the sauce on the side rather than pouring it over the florets, so the coating stays crisp.
Can you bake breaded fried broccoli instead of frying it?
Yes, you can bake breaded fried broccoli instead of deep-frying it. Arrange the coated florets with space between them on a lined tray, lightly brush with oil, and bake until the crumbs turn golden and crisp.
How do you keep breaded fried broccoli crispy?
Keep breaded fried broccoli crisp by drying the florets thoroughly, avoiding overcrowding during cooking, and serving it soon after frying. If you need to hold a batch, place it on a rack rather than stacking the pieces.
How should you reheat breaded fried broccoli?
Reheat breaded fried broccoli in an oven, air fryer, or lightly oiled skillet to bring back some of its crunch. A microwave warms it quickly but usually leaves the breading soft.
Can you freeze leftover breaded fried broccoli?
Yes, leftover breaded fried broccoli can be frozen, though its coating may lose some crispness after thawing. Freeze cooled pieces in a single layer first, then transfer them to a sealed container and reheat from frozen in an oven or air fryer.
Breaded fried broccoli Vitamins & Minerals
Vitamins
Vitamin K
93.6µg · 78% DV
Vitamin C
38.4mg · 43% DV
Biotin
4.8µg · 16% DV
Folate
62.4µg · 16% DV
Minerals
Sodium
384mg · 17% DV
Selenium
8.4µg · 15% DV
Phosphorus
106mg · 15% DV
Manganese
0.26mg · 11% DV
Potassium ⭐
288mg · 8% DV
Breaded fried broccoli Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded fried broccoli
To burn the 252 calories in 1 serving (medium) (120 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 Breaded fried broccoli?
Breaded fried broccoli is made by coating broccoli florets in a crumb mixture and frying them until crisp. It is a simple way to turn the vegetable into a snack or side, rather than a dish tied to one particular regional tradition. The coating browns to a crunchy shell while the broccoli inside stays tender, with a mild, earthy flavour.
Serve it hot as a side, appetiser or casual snack; a squeeze of lemon or a cool yoghurt dip balances the richness. It still provides fibre, but the breading and frying make it more energy-dense than plain steamed broccoli: it has 210 calories per 100 g. For a lighter version, bake or air-fry the florets with just a little oil.
How Nutritious Is Breaded fried broccoli?
Nutrient density
Medium
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 Breaded fried broccoli Processed?
NOVA 3
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 Breaded fried broccoli Contain Allergens?
Contains these allergens:
Which Diets Is Breaded fried broccoli Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breaded fried broccoli Fat Profile
SATURATED
2.16g
MONOUNSATURATED
6.12g
POLYUNSATURATED
3.72g
Omega 6:3 ratio 34.8:1
Above the ideal 4:1 (34.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.