1 cup (medium) of Broccoli Salad (120 g) has 78 calories. That works out to 65 calories per 100 g. It contains 10.2 g of carbs, 3.8 g of protein, 3.2 g of fat and 4 g of fiber. Its 102 µg of Vitamin K covers 85% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Broccoli Salad?

Broccoli salad is a flexible vegetable side, often associated with American-style potluck cooking. It combines small broccoli florets with a creamy dressing; this version also includes thin red onion, dried cranberries and sunflower seeds. The florets may be left raw for extra crunch or briefly blanched for a milder bite.

Its mix of crisp greens, tangy-sweet fruit and crunchy seeds makes it an easy companion to grilled food, sandwiches or a larger shared meal. The dressing softens broccoli’s earthy flavour, while the cranberries add a sweet contrast. At 65 calories and 3.3 g of fibre per 100 g, it offers a vegetable-forward side; for a lighter, fresher version, use a yogurt-based or plant-based dressing and serve it chilled.

Broccoli Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

8.5g

· 3% DV

Protein

3.2g

· 6% DV

Fat

2.7g

· 3% DV

Fiber

3.3g

· 12% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 48% · Protein 18% · Fat 34%

Broccoli Salad Vitamins & Minerals

Vitamins

Vitamin K

85µg · 71% DV

Vitamin C

55mg · 61% DV

Vitamin A

350µg · 39% DV

Folate

65µg · 16% DV

Minerals

Zinc

1mg · 9% DV

Phosphorus

55mg · 8% DV

Potassium ⭐

260mg · 8% DV

Calcium

55mg · 6% DV

How Nutritious Is Broccoli Salad?

Nutrient density

Very high

80/ 100

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

55/ 100

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.

Broccoli Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Broccoli Salad

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Broccoli Salad 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 Salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Broccoli Salad 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 Salad Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 0.5:1

Below the ideal 4:1 — a good omega balance.

Compare Broccoli Salad

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Broccoli Salad vs Red Pepper34 kcal more per 100 g

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Foods Similar to Broccoli Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Broccoli Salad

How do you make broccoli salad?

Cut broccoli into small florets and use it raw or briefly blanch it, then drain and cool it well. Toss with a creamy dressing, sliced red onion, dried cranberries and sunflower seeds; add the dressing shortly before serving for the best texture.

Can you eat broccoli salad raw?

Yes, broccoli salad can be made with raw broccoli. Wash the florets thoroughly and cut them small so they are easier to eat; raw broccoli stays crisp and has a stronger flavor than briefly blanched broccoli.

What dressing goes with broccoli salad?

A creamy dressing is the classic choice for broccoli salad, often made with mayonnaise, yogurt, or a mixture of both. A little vinegar or lemon juice balances the richness and complements sweet additions such as dried cranberries.

Can broccoli salad be made ahead?

Yes, broccoli salad can be prepared ahead, but keep the dressing separate if you want the florets and seeds to stay crisp. Refrigerate the prepared ingredients in a covered container and toss them with the dressing shortly before serving.

Why is my broccoli salad watery?

Broccoli salad often turns watery when the florets are still wet after washing or cooking, or when the dressing sits with the vegetables for too long. Dry and cool the broccoli thoroughly, then dress the salad close to serving time.

How long does broccoli salad last in the fridge?

Broccoli salad keeps for about three to four days in the refrigerator when stored promptly in a covered container. The vegetables soften over time, especially once dressed, so it tastes best earlier; discard it if it has been left out for hours.

Can you freeze broccoli salad?

Freezing broccoli salad is not recommended. Thawed broccoli can become soft and watery, while a mayonnaise- or yogurt-based dressing may separate. If you want to prep ahead, refrigerate the ingredients separately and combine them when you are ready to serve.

How can you make broccoli salad without mayonnaise?

You can make broccoli salad without mayonnaise by using plain yogurt, thick Greek-style yogurt, or a lemon-and-olive-oil dressing. Yogurt keeps the salad creamy, while an oil-based dressing gives it a lighter, less rich texture.

What goes well with broccoli salad?

Broccoli salad pairs well with grilled chicken, burgers, barbecue, or fish, and it also works alongside beans or baked potatoes. Its creamy, tangy flavor makes it a useful side dish for picnics, potlucks, and casual meals.

Is broccoli salad healthy?

Broccoli salad can be a nutritious side because it combines broccoli with other vegetables and seeds. The dressing and sweet add-ins change its overall balance, so use a moderate amount of dressing and include it as part of a varied meal.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026