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Broccoli and Cauliflower with Yogurt and Walnuts Calories
A vegetable dish of broccoli and cauliflower with yogurt and walnuts, providing fiber and unsaturated fats.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Broccoli and Cauliflower with Yogurt and Walnuts (150 g) has 147 calories. That works out to 98 calories per 100 g. It contains 9.6 g of carbs, 5.9 g of protein, 11.1 g of fat and 3.5 g of fiber. Its 45 mg of Vitamin C covers 50% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Broccoli and Cauliflower with Yogurt and Walnuts Nutrition Facts
Selected: 1 serving (medium) · 150 g
147
KCAL / 150G
Carbs
9.6g
· 3% DV
Protein
5.9g
· 12% DV
Fat
11.1g
· 14% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 15% · Fat 61%
Broccoli and Cauliflower with Yogurt and Walnuts nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 147 kcal | |
| Total fat | 11.1 g | 14% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 3.5 g | 13% |
| Protein | 5.9 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 Broccoli and Cauliflower with Yogurt and Walnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 147 kcal |
| 2 tablespoon (small) | 30 g | 29 kcal |
| 1 piece (small) | 50 g | 49 kcal |
| 100 g | 100 g | 98 kcal |
| 1 serving (small) | 100 g | 98 kcal |
| 1 cup (small) | 130 g | 127 kcal |
| 1 cup (chopped) | 180 g | 176 kcal |
| 1 serving (large) | 220 g | 216 kcal |
Calculated from 98 calories per 100 g.
Frequently Asked Questions About Broccoli and Cauliflower with Yogurt and Walnuts
How do you make broccoli and cauliflower with yogurt and walnuts?
Steam or boil the broccoli and cauliflower until tender, then drain and cool them before adding yogurt. Stir garlic and seasoning into the yogurt if desired, coat the vegetables, and scatter walnuts over the dish just before serving.
Should broccoli and cauliflower with yogurt and walnuts be served hot or cold?
It is usually served cool or at room temperature, rather than hot. Let the cooked vegetables cool before mixing in the yogurt; adding the sauce while they are hot can make it thin and less creamy.
Can you roast the vegetables for broccoli and cauliflower with yogurt and walnuts?
Yes, roasting works well and gives the broccoli and cauliflower browned edges and a deeper flavor. Let the roasted vegetables cool before adding the yogurt, then finish with walnuts so they retain their crunch.
What kind of yogurt works best for broccoli and cauliflower with yogurt and walnuts?
Plain, unsweetened yogurt works best for broccoli and cauliflower with yogurt and walnuts. Thick Greek-style yogurt makes a clingy dressing, while regular yogurt gives a lighter coating; drain the vegetables well either way to avoid a watery dish.
Can broccoli and cauliflower with yogurt and walnuts be made ahead?
Yes, you can cook the vegetables ahead and chill them, but keep the yogurt dressing and walnuts separate until close to serving. Mixing everything too early can soften the walnuts and leave liquid at the bottom of the dish.
How long do leftovers of broccoli and cauliflower with yogurt and walnuts last?
Keep leftovers covered in the refrigerator and eat them within about two days for the best texture. Discard the dish if it has been left at room temperature for an extended period or develops an unusual smell.
Can broccoli and cauliflower with yogurt and walnuts be frozen?
Freezing the assembled dish is not recommended: the vegetables can turn mushy and the yogurt may separate after thawing. You can freeze the cooked vegetables on their own, then thaw and add fresh yogurt and walnuts when serving.
What goes well with broccoli and cauliflower with yogurt and walnuts?
Broccoli and cauliflower with yogurt and walnuts pairs well with grilled chicken, fish, or a grain-based main such as pilaf. It can also be part of a vegetarian spread with beans or lentils.
Can broccoli and cauliflower with yogurt and walnuts be made without garlic?
Yes, garlic is optional in broccoli and cauliflower with yogurt and walnuts. Season the yogurt with lemon, herbs, or black pepper instead, or keep it plain to let the walnuts and vegetables stand out.
Can broccoli and cauliflower with yogurt and walnuts cause bloating?
Yes, broccoli and cauliflower can cause gas or bloating for some people because they are cruciferous vegetables. Cooking them until tender and starting with a smaller serving may make the dish easier to tolerate.
Broccoli and Cauliflower with Yogurt and Walnuts Vitamins & Minerals
Vitamins
Vitamin C
45mg · 50% DV
Vitamin K
48µg · 40% DV
Folate
67.5µg · 17% DV
B2
0.17mg · 13% DV
Minerals
Copper
0.18mg · 20% DV
Phosphorus
137mg · 20% DV
Manganese
0.42mg · 18% DV
Potassium ⭐
390mg · 11% DV
Sodium
68mg · 3% DV
Broccoli and Cauliflower with Yogurt and Walnuts 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 Yogurt and Walnuts
To burn the 147 calories in 1 serving (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 Broccoli and Cauliflower with Yogurt and Walnuts?
Broccoli and Cauliflower with Yogurt and Walnuts is a simple vegetable dish made by combining cooked broccoli and cauliflower with yogurt and chopped walnuts. It is best understood as a home-style combination rather than a dish tied to one specific regional tradition.
Cook the vegetables just until tender so they keep some bite; the cool, tangy yogurt contrasts with their mild flavor and the walnuts’ crunch. Serve it chilled or at room temperature as a side or a mezze-style starter, alongside grilled food, or as part of a casual shared meal. The vegetables contribute fiber, while walnuts bring unsaturated fats. For a lighter finish, use plain yogurt and keep the walnut topping modest.
How Nutritious Is Broccoli and Cauliflower with Yogurt and Walnuts?
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 Broccoli and Cauliflower with Yogurt and Walnuts 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 Yogurt and Walnuts Contain Allergens?
Contains these allergens:
Which Diets Is Broccoli and Cauliflower with Yogurt and Walnuts Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Broccoli and Cauliflower with Yogurt and Walnuts Fat Profile
SATURATED
1.65g
MONOUNSATURATED
2.25g
POLYUNSATURATED
7.35g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.