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Broccoli fried in olive oil Calories
Fried in olive oil, high fiber, rich in vitamins and minerals
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Broccoli fried in olive oil (120 g) has 114 calories. That works out to 95 calories per 100 g. It contains 8.6 g of carbs, 3.4 g of protein, 7.4 g of fat and 3.7 g of fiber. Its 132 µg of Vitamin K covers 110% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Broccoli fried in olive oil Nutrition Facts
Selected: 1 serving (medium) · 120 g
114
KCAL / 120G
Carbs
8.6g
· 3% DV
Protein
3.4g
· 7% DV
Fat
7.4g
· 9% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 12% · Fat 58%
Broccoli fried in olive oil nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 38 mg | 2% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 3.7 g | 13% |
| Protein | 3.4 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 Serving of Broccoli fried in olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 114 kcal |
| 1 piece (small) | 60 g | 57 kcal |
| 1 serving (small) | 80 g | 76 kcal |
| 1 cup (medium) | 90 g | 86 kcal |
| 100 g | 100 g | 95 kcal |
| 1 piece (medium) | 100 g | 95 kcal |
| 1 cup (large) | 140 g | 133 kcal |
| 1 piece (large) | 150 g | 143 kcal |
| 1 serving (large) | 180 g | 171 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Broccoli fried in olive oil
How do you make broccoli fried in olive oil?
Broccoli fried in olive oil is made by cooking bite-size florets in a hot pan with a little oil until browned and tender. Dry the florets thoroughly first, and cook in batches so they fry rather than steam.
How do you keep broccoli fried in olive oil crispy?
To keep broccoli fried in olive oil crisp, start with dry florets and leave space between them in the pan. Avoid covering the pan, which traps steam, and let the pieces brown before turning them.
Can you fry broccoli in olive oil without boiling it first?
Yes, broccoli fried in olive oil does not need to be boiled first. Cooking the florets directly in the pan helps them brown and stay firm; cut especially large pieces smaller so they cook through at the same pace.
Can you make broccoli fried in olive oil with frozen broccoli?
Yes, frozen broccoli works for broccoli fried in olive oil, but thaw and drain it first. Patting it dry is important because excess moisture makes the florets soft and prevents them from browning well.
Does extra-virgin olive oil work for broccoli fried in olive oil?
Yes, extra-virgin olive oil works for broccoli fried in olive oil when you cook over moderate to medium-high heat. Do not let the oil smoke; add the broccoli once the pan is hot, not when the oil is burning.
Should you use the broccoli stems when frying broccoli in olive oil?
Yes, the stems are good to use in broccoli fried in olive oil. Peel away any tough outer layer, slice the stems thinly, and add them to the pan before the florets because they take longer to soften.
What seasoning goes well with broccoli fried in olive oil?
Garlic, black pepper, chili flakes, and lemon pair well with broccoli fried in olive oil. Add garlic near the end so it does not burn, then finish with lemon juice or zest just before serving.
Can you reheat broccoli fried in olive oil?
Yes, broccoli fried in olive oil can be reheated in a skillet over medium heat. Spread it out and warm it briefly to bring back some browning; microwaving is convenient but usually makes the florets softer.
Is broccoli fried in olive oil healthier than steamed broccoli?
Not necessarily: broccoli fried in olive oil has the benefits of broccoli, while steaming uses no added cooking oil. Frying gives it a richer taste and browned texture, but the amount of oil used changes the overall meal.
Can you make broccoli fried in olive oil in an air fryer?
Yes, you can make broccoli fried in olive oil in an air fryer. Toss dry florets lightly with oil, arrange them without crowding the basket, and shake once during cooking so more surfaces brown evenly.
Broccoli fried in olive oil Vitamins & Minerals
Vitamins
Vitamin K
132µg · 110% DV
Vitamin C
78mg · 87% DV
Folate
78µg · 20% DV
Vitamin E
2.64mg · 18% DV
Minerals
Manganese
0.28mg · 12% DV
Phosphorus
78mg · 11% DV
Potassium ⭐
372mg · 11% DV
Iron
1.32mg · 7% DV
Sodium
38mg · 2% DV
Broccoli fried in olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli fried in olive oil
To burn the 114 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 Broccoli fried in olive oil?
Broccoli fried in olive oil is made by cooking broccoli florets in olive oil until tender, often with lightly browned edges. It is a simple Mediterranean-style preparation rather than a dish tied to one particular place, and works as a warm side or an easy vegetable dish at home. “Fried” need not mean deep-fried: the broccoli is commonly pan-cooked with just enough oil to coat it.
The florets keep some bite, while the oil lends a rounded, fruity flavour. Serve them with lemon or garlic, alongside grains or other vegetables, or add them to a meal as a plant-based side. Broccoli provides fibre as well as vitamins and minerals; a moderate amount of oil keeps the dish lighter without losing its flavour.
How Nutritious Is Broccoli fried in 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 fried in 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 fried in olive oil Contain Allergens?
No known major allergens
Which Diets Is Broccoli fried in 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 fried in olive oil Fat Profile
SATURATED
1.2g
MONOUNSATURATED
4.8g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 9.8:1
Above the ideal 4:1 (9.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.