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Roasted Broccoli Calories
Oven or pan-roasted broccoli, rich in fiber and vitamin C.
In season: Spring · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Roasted Broccoli (85 g) has 34 calories. That works out to 40 calories per 100 g. It contains 5.6 g of carbs, 2.7 g of protein, 0.6 g of fat and 2.6 g of fiber. Its 86.7 µg of Vitamin K covers 72% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Roasted Broccoli?
Roasted Broccoli is made by cooking broccoli florets and short stems in an oven or pan until their edges brown. Despite the name, it need not be deep-fried: roasting brings out the vegetable’s gentle sweetness while leaving the tops crisp and the stems tender.
It is commonly served as a side with everyday meals, or piled onto grain bowls and salads; a squeeze of lemon or a simple yogurt sauce works well too. Broccoli is a fibre-rich vegetable and a source of vitamin C, making this a satisfying way to add greens to a meal. For a lighter result, use just enough oil to coat the florets and roast them until browned.
Roasted Broccoli Nutrition Facts
Selected: 100 g
40
KCAL / 100G
Carbs
6.6g
· 2% DV
Protein
3.2g
· 6% DV
Fat
0.7g
· 1% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 28% · Fat 14%
Roasted Broccoli Vitamins & Minerals
Vitamins
Vitamin K
102µg · 85% DV
Vitamin C
68mg · 76% DV
Folate
65µg · 16% DV
B5
0.57mg · 11% DV
Minerals
Phosphorus
66mg · 9% DV
Potassium ⭐
316mg · 9% DV
Iron
1mg · 6% DV
Calcium
47mg · 5% DV
How Nutritious Is Roasted Broccoli?
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.
Roasted Broccoli Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted Broccoli
To burn the 40 calories in 100 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.
Is Roasted Broccoli 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 Roasted Broccoli Contain Allergens?
No known major allergens
Which Diets Is Roasted Broccoli 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
Roasted Broccoli Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Roasted Broccoli
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Frequently Asked Questions About Roasted Broccoli
How do you make Roasted Broccoli crispy?
For crispy Roasted Broccoli, dry the florets thoroughly and spread them in a single layer on a hot tray. Crowding traps steam, so use another tray if needed; turn the pieces so their edges brown evenly.
Can you roast frozen broccoli?
Yes, you can make Roasted Broccoli from frozen florets, but they release extra moisture and usually turn out softer. Roast them straight from frozen, spread well apart, and expect less browning than with fresh broccoli.
Do you need to blanch broccoli before making Roasted Broccoli?
No, blanching is not necessary for Roasted Broccoli. Raw florets roast well on their own, and skipping the boiling step helps keep them from becoming waterlogged before they go into the oven.
Can you eat the stems in Roasted Broccoli?
Yes, broccoli stems are edible and work well in Roasted Broccoli. Peel away the tough outer layer, then slice the tender inside into pieces similar in size to the florets so everything cooks evenly.
What oil is best for Roasted Broccoli?
Olive oil is a good choice for Roasted Broccoli because it coats the florets and helps them brown. Use just enough to coat the surfaces; excess oil can make the pieces greasy rather than crisp.
What seasonings go well with Roasted Broccoli?
Garlic, black pepper, chilli flakes, and lemon all pair well with Roasted Broccoli. Add lemon juice after roasting so it brightens the flavour without adding moisture to the tray during cooking.
Can you make Roasted Broccoli in an air fryer?
Yes, an air fryer works well for Roasted Broccoli. Arrange the florets in a loose layer and shake the basket partway through; a packed basket blocks airflow and leaves the broccoli less evenly browned.
Why does my Roasted Broccoli burn before it gets tender?
Roasted Broccoli can burn before softening when the florets are cut too small or the oven is too hot. Cut pieces evenly, keep an eye on the thinner tips, and remove them once browned and tender.
How long does leftover Roasted Broccoli last in the fridge?
Leftover Roasted Broccoli keeps for about three to four days in a covered container in the refrigerator. Let it cool before storing, and reheat it in an oven or air fryer to bring back some crispness.
Is Roasted Broccoli good for you?
Yes, Roasted Broccoli is a nutritious way to eat broccoli and provides fibre and vitamin C. Roasting with a modest amount of oil preserves its vegetable-based character without turning it into a heavy side dish.
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Nutrition data compiled from USDA FoodData Central and scientific sources.