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Broccoli (Lightly Seasoned) Calories
Rich in vitamins and fiber, low-calorie vegetable.
CALORIES
GI
POTASSIUM
FIBER
Broccoli (Lightly Seasoned) Nutrition Facts
Selected: 100 g
38
KCAL / 100G
Carbs
6.2g
· 59%
Protein
2.7g
· 26%
Fat
0.7g
· 15%
Fiber
2.6g
Broccoli (Lightly Seasoned) Vitamins & Minerals
Vitamins
Vitamin K
102µg · 85% DV
Vitamin C
65mg · 72% DV
Folate
68µg · 17% DV
B6
0.18mg · 11% DV
Minerals
Phosphorus
66mg · 9% DV
Potassium ⭐
315mg · 9% DV
Iron
1mg · 6% DV
Calcium
47mg · 5% DV
Broccoli (Lightly Seasoned) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Broccoli (Lightly Seasoned) 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 Seasoned) Contain Allergens?
No known major allergens
Which Diets Is Broccoli (Lightly Seasoned) 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 Seasoned) Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Broccoli (Lightly Seasoned)
Broccoli (Lightly Seasoned) — Frequently Asked Questions
What’s the best way to cook lightly seasoned broccoli so it stays crisp?
Short steaming or a quick sauté usually works best. Overcooking makes broccoli softer, duller in color, and stronger in sulfur-like flavor.
How can I make broccoli taste less bitter?
Don’t cook it too long, because prolonged heat can intensify bitter and sulfur notes. Lemon juice, garlic, yogurt-based sauces, or a little olive oil can round out the flavor.
How long does lightly seasoned broccoli keep in the fridge?
Cooked broccoli usually keeps well for up to 3 days in a sealed container in the refrigerator. If it becomes very soft, watery, or develops a strong odor, it’s better to discard it.
Can lightly seasoned broccoli be frozen?
Yes, it can. For better texture, blanch it briefly and cool it before freezing; once thawed, it will usually be softer than fresh broccoli.
What foods pair well with lightly seasoned broccoli?
It goes well with olive oil, lemon, garlic, yogurt, eggs, cheese, chicken, fish, and legumes. Pairing it with a protein-rich food can make the meal more filling and balanced.
Is broccoli better before or after a workout?
After a workout is often more comfortable, especially when paired with a protein source. Before training, large portions may cause bloating in some people because broccoli contains fiber.
Is it okay to eat broccoli at night?
Yes, for most people it’s fine as part of a light evening meal. But if you’re sensitive to high-fiber vegetables, it may cause gas or bloating late in the day.
Is raw broccoli healthier than cooked broccoli?
Neither is automatically better in every situation. Raw broccoli stays crunchy, while lightly cooked broccoli is often easier to digest and still a nutritious choice.
Who should be careful with broccoli?
People with sensitive digestion, IBS-like symptoms, or a tendency toward gas may tolerate smaller portions better. Those taking blood thinners should also keep vitamin K intake consistent and ask their clinician if needed.
Does seasoning make broccoli unhealthy?
Not by itself. What matters more is how much oil and salt are added and how it is cooked; as a minimally processed vegetable, it still remains a vegetable-based whole-food choice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.