Food Groups
Ready & Packaged Foods12 ›Vegetables & Legumes12 ›Desserts & Confectionery8 ›Meat & Protein10 ›Grains & Bakery6 ›Beverages6 ›Milk & Dairy4 ›Natural & Other Foods14 ›Categories
Category
Canned & Jarred ProductsBrowse every food in this category.
Canned & Jarred ProductsSee all products →Category
Packaged Breakfast ProductsBrowse every food in this category.
Packaged Breakfast ProductsSee all products →Category
Other Packaged FoodsBrowse every food in this category.
Other Packaged FoodsSee all products →Category
Radishes & BrassicasBrowse every food in this category.
Radishes & BrassicasSee all products →Category
Ice Cream & Frozen DessertsBrowse every food in this category.
Ice Cream & Frozen DessertsSee all products →Category
Puddings & Cream DessertsBrowse every food in this category.
Puddings & Cream DessertsSee all products →Category
Plant Protein & TofuBrowse every food in this category.
Plant Protein & TofuSee all products →Category
Protein Products & PowdersBrowse every food in this category.
Protein Products & PowdersSee all products →Category
Other High-Protein FoodsBrowse every food in this category.
Other High-Protein FoodsSee all products →Category
Bread & Grain BakeryBrowse every food in this category.
Bread & Grain BakerySee all products →Category
Oats & Breakfast CerealsBrowse every food in this category.
Oats & Breakfast CerealsSee all products →Category
Wheat, Flour & BulgurBrowse every food in this category.
Wheat, Flour & BulgurSee all products →Category
Fruit & Vegetable JuicesBrowse every food in this category.
Fruit & Vegetable JuicesSee all products →Category
Water & Mineral WaterBrowse every food in this category.
Water & Mineral WaterSee all products →Category
Energy, Sports, Smoothie & OtherBrowse every food in this category.
Energy, Sports, Smoothie & OtherSee all products →Category
Yoghurt, Kefir & AyranBrowse every food in this category.
Yoghurt, Kefir & AyranSee all products →Category
Butter, Cream & OtherBrowse every food in this category.
Butter, Cream & OtherSee all products →Category
Other / Processed SeafoodBrowse every food in this category.
Other / Processed SeafoodSee all products →Category
Other / Dried FruitsBrowse every food in this category.
Other / Dried FruitsSee all products →Category
Herbs & Spice BlendsBrowse every food in this category.
Herbs & Spice BlendsSee all products →
🥦
Broccoli (pan-cooked, no oil) Calories
Rich in vitamin C and K, low-calorie, high-fiber vegetable
CALORIES
GI
POTASSIUM
FIBER
Broccoli (pan-cooked, no oil) Nutrition Facts
Selected: 100 g
35
KCAL / 100G
Carbs
6.6g
· 64%
Protein
2.8g
· 27%
Fat
0.4g
· 9%
Fiber
2.6g
Broccoli (pan-cooked, no oil) Vitamins & Minerals
Vitamins
Vitamin C
89mg · 99% DV
Vitamin K
102µg · 85% DV
Folate
63µg · 16% DV
B5
0.57mg · 11% DV
Minerals
Phosphorus
66mg · 9% DV
Potassium ⭐
316mg · 9% DV
Iron
1mg · 6% DV
Calcium
47mg · 5% DV
Broccoli (pan-cooked, no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Broccoli (pan-cooked, no 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 (pan-cooked, no oil) Contain Allergens?
No known major allergens
Which Diets Is Broccoli (pan-cooked, no 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
✓ Suitable
Low FODMAP
— Not suitable
Broccoli (pan-cooked, no oil) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Broccoli (pan-cooked, no oil)
Broccoli (pan-cooked, no oil) — Frequently Asked Questions
Is pan-cooked broccoli without oil more nutritious than boiled broccoli?
Often it can retain more water-soluble nutrients than boiling because it uses less water. The main point is to avoid overcooking, since prolonged high heat can still reduce quality.
How do I keep broccoli from turning bitter in the pan?
Bitterness usually gets worse when broccoli is cooked too long. Cook it briefly over medium heat, and a small splash of water can help it soften without scorching.
Is pan-cooked broccoli better before or after a workout?
It can work at either time as part of a meal. Before training, keep the portion moderate if fiber feels heavy; after training, pair it with a protein source for a more balanced recovery meal.
What foods pair well with pan-cooked broccoli?
It goes well with eggs, yogurt, tofu, fish, chicken, or legumes to make the meal more filling. Adding rice, potatoes, or whole grains can make it better suited for higher energy needs.
Is cooked broccoli easier to digest than raw broccoli?
For many people, yes. Cooking softens its fibrous structure and may make it gentler on the stomach than raw broccoli.
How long does cooked broccoli keep in the fridge?
If cooled promptly and stored in a sealed container, it is usually best within about 3 days. Discard it if it develops an off smell, excess moisture, or a slimy texture.
Can pan-cooked broccoli be frozen?
Yes, it freezes well enough for later use. After thawing, the texture is softer, so it works best in soups, omelets, casseroles, or mixed dishes.
Can broccoli cause gas or bloating?
Yes, in some people it can. Broccoli is a cruciferous vegetable with fermentable fibers, so smaller portions and thorough cooking may help.
Is broccoli too light for dinner?
Not necessarily; it depends on the rest of the meal. On its own it may not be very satisfying, so pairing it with protein and a starch can make dinner more complete.
Who should be careful with eating broccoli regularly?
Most people can eat it freely, but people taking blood thinners should keep vitamin K intake consistent rather than making sudden large changes. Those with sensitive digestion or certain thyroid concerns may also do better with moderate portions and variety.
Have another question about Broccoli (pan-cooked, no oil)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.