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Broccoli (lightly roasted) Calories
Rich in vitamins and fiber, low calorie
CALORIES
GI
POTASSIUM
FIBER
Broccoli (lightly roasted) Nutrition Facts
Selected: 100 g
38
KCAL / 100G
Carbs
6.6g
· 60%
Protein
3.1g
· 28%
Fat
0.6g
· 12%
Fiber
2.9g
Broccoli (lightly roasted) Vitamins & Minerals
Vitamins
Vitamin K
102µg · 85% DV
Vitamin C
65mg · 72% DV
Folate
68µg · 17% DV
B5
0.55mg · 11% DV
Minerals
Phosphorus
66mg · 9% DV
Potassium ⭐
316mg · 9% DV
Iron
1mg · 6% DV
Calcium
46mg · 5% DV
Broccoli (lightly roasted) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Broccoli (lightly roasted) 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 (lightly roasted) Contain Allergens?
No known major allergens
Which Diets Is Broccoli (lightly roasted) 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 (lightly roasted) Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Broccoli (lightly roasted)
Broccoli (lightly roasted) — Frequently Asked Questions
Is lightly roasted broccoli better than boiled broccoli?
Both can be nutritious, but light roasting keeps broccoli firmer and may reduce the loss of compounds that can leach into cooking water. Very high heat or overcooking can dull flavor and reduce some heat-sensitive vitamins.
How do I keep roasted broccoli from turning bitter?
Bitterness usually comes from overcooking or using too much heat for too long. Cut florets to a similar size, use a light coating of oil, and roast just until tender with browned edges.
How long does lightly roasted broccoli last in the fridge?
Once cooled and stored in a sealed container, it is usually best eaten within 3 to 4 days. Discard it if it develops an off smell, excess moisture, or a slimy texture.
Can lightly roasted broccoli be frozen?
Yes, it can be frozen. After thawing, the texture will be softer, so it works best in soups, egg dishes, pasta, or stir-fries rather than as a crisp side.
What foods pair well with lightly roasted broccoli?
It pairs well with olive oil, lemon, garlic, yogurt-based sauces, beans, eggs, fish, and whole grains. Adding a protein source makes the meal more balanced, and some fat can help with absorption of fat-soluble compounds.
Is broccoli better before or after a workout?
A large serving right before training may feel heavy or cause bloating in some people because of its fiber. It is often more comfortable after exercise or a few hours before, alongside a protein and carbohydrate source.
Is it okay to eat broccoli at night?
For most people, yes. But if you are prone to gas or indigestion, a smaller evening portion may be more comfortable because broccoli is fibrous and contains sulfur compounds.
Can you eat the broccoli stalk, or only the florets?
The stalk is edible and worth using. Peel the tough outer layer and slice it thinly for roasting, stir-fries, soups, or slaws.
How does lightly roasted broccoli compare with cauliflower?
They are similar in how they are cooked and served, so the choice often comes down to flavor and texture. Broccoli has a stronger, greener taste, while cauliflower is usually milder and more neutral.
Who should be careful with broccoli?
People taking blood thinners may need to keep vitamin K intake consistent and should follow medical advice rather than making sudden changes. Those with sensitive digestion, IBS, or some thyroid concerns may also tolerate smaller portions better.
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Nutrition data compiled from USDA FoodData Central and scientific sources.