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Broccoli carrot apple salad Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Broccoli carrot apple salad (120 g) has 58 calories. That works out to 48 calories per 100 g. It contains 12.1 g of carbs, 1.9 g of protein, 0.5 g of fat and 3.4 g of fiber. Its 81.6 µg of Vitamin K covers 68% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Broccoli carrot apple salad Nutrition Facts
Selected: 1 cup (medium) · 120 g
58
KCAL / 120G
Carbs
12.1g
· 4% DV
Protein
1.9g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 13% · Fat 7%
Broccoli carrot apple salad nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 12.1 g | 4% |
| Fiber | 3.4 g | 12% |
| Protein | 1.9 g | 4% |
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 Broccoli carrot apple salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 58 kcal |
| 1 cup (small) | 80 g | 38 kcal |
| 100 g | 100 g | 48 kcal |
| 1 piece (small) | 100 g | 48 kcal |
| 1 serving (medium) | 150 g | 72 kcal |
| 1 cup (large) | 180 g | 86 kcal |
| 1 serving (large) | 200 g | 96 kcal |
| 1 piece (large) | 250 g | 120 kcal |
Calculated from 48 calories per 100 g.
Frequently Asked Questions About Broccoli carrot apple salad
How do you make broccoli carrot apple salad?
To make broccoli carrot apple salad, cut the broccoli into small florets, grate the carrot, and finely slice the apple. Toss them with lemon juice, olive oil, salt, and pepper; add chopped walnuts or seeds if you like.
What dressing goes with broccoli carrot apple salad?
A tangy lemon-and-olive-oil dressing works well with broccoli carrot apple salad. For a creamy version, whisk plain yogurt with a little mustard, lemon juice, and black pepper, then dress the salad shortly before serving.
Can you eat the broccoli raw in broccoli carrot apple salad?
Yes, broccoli carrot apple salad can be made with raw broccoli. Wash it well and cut the florets into small, bite-sized pieces; this makes the salad easier to eat and helps the dressing coat the broccoli.
How do you stop the apple browning in broccoli carrot apple salad?
Lemon juice slows browning in broccoli carrot apple salad. Toss the freshly cut apple with a little lemon juice, or cut and add it just before serving so it stays fresher-looking and crisp.
Can you make broccoli carrot apple salad ahead of time?
Yes, you can prepare the broccoli and carrot ahead and refrigerate them in a covered container. Add the apple and dressing just before serving to help keep the apple from browning and the vegetables crisp.
Should you blanch the broccoli for broccoli carrot apple salad?
No, blanching is not necessary for broccoli carrot apple salad; raw florets give it a crisp texture. If you prefer softer broccoli, blanch it briefly, cool it promptly, and drain it thoroughly before mixing.
What can you add to broccoli carrot apple salad?
Walnuts, sunflower seeds, raisins, or dried cranberries add crunch or sweetness to broccoli carrot apple salad. For a more filling version, add chickpeas or a boiled egg; keep extras moderate so the apple and vegetables still stand out.
How long does broccoli carrot apple salad last in the fridge?
Broccoli carrot apple salad keeps for about two days in a covered container in the refrigerator, although the apple may lose its crispness. If it has a yogurt-based dressing, keep it chilled and eat it sooner.
What should you serve with broccoli carrot apple salad?
Broccoli carrot apple salad pairs well with grilled chicken, fish, roasted vegetables, or a grain-based main dish. It can also make a light lunch with bread and a protein such as beans or eggs.
Can you make broccoli carrot apple salad without mayonnaise?
Yes, broccoli carrot apple salad works without mayonnaise. Use olive oil and lemon for a lighter-tasting dressing, or use plain yogurt for creaminess; season with mustard, salt, and pepper to bring the flavors together.
Broccoli carrot apple salad Vitamins & Minerals
Vitamins
Vitamin K
81.6µg · 68% DV
Vitamin C
45.6mg · 51% DV
Vitamin A
384µg · 43% DV
Folate
45.6µg · 11% DV
Minerals
Potassium ⭐
276mg · 8% DV
Copper
0.07mg · 8% DV
Manganese
0.16mg · 7% DV
Phosphorus
46mg · 7% DV
Sodium
36mg · 2% DV
Broccoli carrot apple salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli carrot apple salad
To burn the 58 calories in 1 cup (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 Broccoli carrot apple salad?
Broccoli carrot apple salad combines broccoli florets with grated or finely sliced carrot and apple. It is a simple home-style salad rather than a dish tied to one particular culinary tradition; the broccoli may be served raw or briefly cooked, depending on the recipe. A tangy dressing, often based on lemon or vinegar, brings the ingredients together, while some versions use a creamy dressing.
The crisp vegetables and sweet-tart apple make it a refreshing side for lunch or dinner, or an easy addition to a packed meal. It is relatively low in fat and provides fibre from the vegetables and fruit. For a lighter version, keep the dressing modest; toasted seeds or nuts add crunch and make the salad more substantial.
How Nutritious Is Broccoli carrot apple salad?
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 carrot apple salad 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 carrot apple salad Contain Allergens?
No known major allergens
Which Diets Is Broccoli carrot apple salad Good For?
Vegan
✓ 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 carrot apple salad Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.