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Broccoli and cauliflower with olive oil Calories
Fiber-rich vegetable dish with olive oil
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Broccoli and cauliflower with olive oil (180 g) has 122 calories. That works out to 68 calories per 100 g. It contains 10.4 g of carbs, 4.7 g of protein, 7.4 g of fat and 5 g of fiber. Its 104.4 µg of Vitamin K covers 87% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Broccoli and cauliflower with olive oil Nutrition Facts
Selected: 1 serving (medium) · 180 g
122
KCAL / 180G
Carbs
10.4g
· 4% DV
Protein
4.7g
· 9% DV
Fat
7.4g
· 9% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 15% · Fat 52%
Broccoli and cauliflower with olive oil nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.12 g | 6% |
| Trans fat | 0 g | |
| Sodium | 50 mg | 2% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 5 g | 18% |
| Protein | 4.7 g | 9% |
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 Broccoli and cauliflower with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 122 kcal |
| 1 tablespoon (grated) | 20 g | 14 kcal |
| 1 piece (small) | 90 g | 61 kcal |
| 100 g | 100 g | 68 kcal |
| 1 serving (small) | 120 g | 82 kcal |
| 1 cup (chopped) | 140 g | 95 kcal |
| 1 cup (diced) | 180 g | 122 kcal |
| 2 piece (medium) | 180 g | 122 kcal |
| 1 serving (large) | 260 g | 177 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Broccoli and cauliflower with olive oil
How do you make broccoli and cauliflower with olive oil?
Broccoli and cauliflower with olive oil is made by gently cooking florets with onion, olive oil, and a little water until tender. Keep the pieces fairly large and avoid overcooking; lemon added near the end gives the vegetables a bright finish.
Is broccoli and cauliflower with olive oil served hot or cold?
Broccoli and cauliflower with olive oil can be served warm or chilled. It is often served at room temperature as a vegetable side; if you prefer it cold, let the cooked dish cool before refrigerating so it does not turn watery.
How do you keep broccoli and cauliflower with olive oil from getting mushy?
Cook broccoli and cauliflower with olive oil gently and stop as soon as the florets are just tender. Cut the cauliflower into pieces similar in size to the broccoli, avoid vigorous stirring, and add broccoli later if your cauliflower needs more cooking time.
What ingredients go into broccoli and cauliflower with olive oil?
Broccoli, cauliflower, olive oil, onion, salt, and a little water make a simple version of the dish. Garlic, lemon, tomato, or carrot are common additions, but the vegetables should remain the main flavors rather than being covered by a heavy sauce.
What can you serve with broccoli and cauliflower with olive oil?
Broccoli and cauliflower with olive oil goes well with grilled fish, roast chicken, or a grain such as rice or bulgur. For a lighter meal, serve it with crusty bread and a tangy yogurt dip or a simple green salad.
Can broccoli and cauliflower with olive oil be made ahead?
Yes, broccoli and cauliflower with olive oil can be made ahead and served chilled or brought to room temperature. Store it covered in the refrigerator once cool; the flavors meld as it rests, though the florets may soften slightly.
Can you freeze broccoli and cauliflower with olive oil?
Yes, you can freeze broccoli and cauliflower with olive oil, but the thawed vegetables may be softer and release some water. Cool the dish first, freeze it in an airtight container, and reheat it thoroughly after thawing.
Should you blanch the vegetables before making broccoli and cauliflower with olive oil?
No, blanching is not necessary for broccoli and cauliflower with olive oil; the vegetables can cook directly in the pan with a little water. If you do blanch them, keep it brief and drain them well to prevent a soggy finished dish.
Can you add potatoes to broccoli and cauliflower with olive oil?
Yes, potatoes can be added to broccoli and cauliflower with olive oil for a heartier dish. Cut them into small pieces and start cooking them before the florets, since potatoes take longer to soften.
Why does broccoli and cauliflower with olive oil sometimes taste bitter?
Broccoli and cauliflower with olive oil can taste bitter when the vegetables are old, overcooked, or browned too heavily. Use fresh florets, cook them gently until just tender, and finish with lemon to balance their naturally earthy flavor.
Broccoli and cauliflower with olive oil Vitamins & Minerals
Vitamins
Vitamin K
104.4µg · 87% DV
Vitamin C
75.6mg · 84% DV
Folate
93.6µg · 23% DV
B6
0.29mg · 17% DV
Minerals
Manganese
0.32mg · 14% DV
Potassium ⭐
459mg · 14% DV
Phosphorus
94mg · 13% DV
Copper
0.09mg · 10% DV
Sodium
50mg · 2% DV
Broccoli and cauliflower with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli and cauliflower with olive oil
To burn the 122 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 Broccoli and cauliflower with olive oil?
Broccoli and cauliflower with olive oil is a simple vegetable dish in the spirit of Turkish home cooking, where “zeytinyağlı” preparations are cooked with olive oil and often served cool or at room temperature. It makes an easy side dish or part of a table of small plates, and fits naturally into Mediterranean-style meals.
The vegetables become tender with a mild, slightly sweet flavour, while olive oil adds a smooth, fruity note. It is a fibre-containing, vegetable-forward choice rather than a substantial source of protein. Serve it alongside beans, lentils or a main course; a squeeze of lemon at the table adds brightness without making the dish heavier.
How Nutritious Is Broccoli and cauliflower with olive oil?
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 Broccoli and cauliflower with olive oil 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 Broccoli and cauliflower with olive oil Contain Allergens?
No known major allergens
Which Diets Is Broccoli and cauliflower with olive oil 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
Broccoli and cauliflower with olive oil Fat Profile
SATURATED
1.12g
MONOUNSATURATED
4.95g
POLYUNSATURATED
0.85g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.