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Broccoli salad with walnuts Calories
Rich in fiber and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Broccoli salad with walnuts (150 g) has 177 calories. That works out to 118 calories per 100 g. It contains 12.3 g of carbs, 6.1 g of protein, 12.1 g of fat and 5.1 g of fiber. Its 138 µg of Vitamin K covers 115% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Broccoli salad with walnuts Nutrition Facts
Selected: 1 serving (medium) · 150 g
177
KCAL / 150G
Carbs
12.3g
· 4% DV
Protein
6.1g
· 12% DV
Fat
12.1g
· 16% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 13% · Fat 60%
Broccoli salad with walnuts nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 12.1 g | 16% |
| Saturated fat | 1.42 g | 7% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 12.3 g | 4% |
| Fiber | 5.1 g | 18% |
| Protein | 6.1 g | 12% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Broccoli salad with walnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 177 kcal |
| 1 tablespoon (shredded) | 18 g | 21 kcal |
| 2 tablespoon (shredded) | 36 g | 42 kcal |
| 1 cup (chopped) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (large) | 220 g | 260 kcal |
| 1 piece (whole) | 300 g | 354 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Broccoli salad with walnuts
What goes in broccoli salad with walnuts?
Broccoli salad with walnuts typically combines bite-size broccoli florets, chopped walnuts, and a tangy dressing. Red onion, dried cranberries, or raisins are common additions, but add extras sparingly so they complement rather than overwhelm the broccoli and walnut flavor.
Should broccoli be cooked for broccoli salad with walnuts?
No, broccoli does not have to be cooked for broccoli salad with walnuts; it is often served raw for crunch. If you prefer a softer texture, briefly steam or blanch the florets, then cool and drain them thoroughly before mixing.
What dressing is best for broccoli salad with walnuts?
A creamy, slightly tangy dressing works well for broccoli salad with walnuts. Try mayonnaise or plain yogurt with lemon juice or vinegar, and season to taste; the acidity balances the broccoli and the richness of the walnuts.
How do you keep walnuts crunchy in broccoli salad with walnuts?
Add the walnuts to broccoli salad with walnuts just before serving. If they sit in the dressing for hours, they can lose their crunch; lightly toasting them first brings out their flavor, but let them cool before adding.
Can you make broccoli salad with walnuts ahead of time?
Yes, you can prepare broccoli salad with walnuts ahead of time. Keep the broccoli and dressing refrigerated separately, then toss them together shortly before serving; this helps the florets stay crisp and keeps the salad from becoming watery.
How long does broccoli salad with walnuts last in the fridge?
Broccoli salad with walnuts generally keeps for about 3–4 days in a covered container in the refrigerator. The broccoli may soften over time, so for the best texture, store the dressing separately and add the walnuts close to serving.
Can frozen broccoli be used in broccoli salad with walnuts?
Frozen broccoli is usually not the best choice for broccoli salad with walnuts. Once thawed, it tends to be softer and release more water than fresh florets, which can dilute the dressing and make the salad less crunchy.
What can you serve with broccoli salad with walnuts?
Broccoli salad with walnuts pairs well with grilled chicken, fish, or roasted vegetables. Its creamy, tangy dressing also complements barbecue dishes and sandwiches, making it a useful side for picnics, potlucks, and casual meals.
Can you make broccoli salad with walnuts without mayonnaise?
Yes, you can make broccoli salad with walnuts without mayonnaise. Use plain yogurt, a vinaigrette, or a mixture of yogurt and lemon juice instead; add the dressing gradually so it coats the florets without pooling at the bottom.
Is broccoli salad with walnuts served cold?
Yes, broccoli salad with walnuts is usually served chilled or cool rather than hot. Refrigerating it briefly lets the dressing coat the florets, but add the walnuts near serving time if you want them to stay crunchy.
Broccoli salad with walnuts Vitamins & Minerals
Vitamins
Vitamin K
138µg · 115% DV
Vitamin C
78mg · 87% DV
Folate
84µg · 21% DV
Biotin
6µg · 20% DV
Minerals
Copper
0.18mg · 20% DV
Manganese
0.42mg · 18% DV
Phosphorus
123mg · 18% DV
Potassium ⭐
383mg · 11% DV
Sodium
180mg · 8% DV
Broccoli salad with walnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli salad with walnuts
To burn the 177 calories in 1 serving (medium) (150 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.
What is Broccoli salad with walnuts?
Broccoli salad with walnuts is a simple home-style salad combining broccoli florets and chopped walnuts. The broccoli is often briefly steamed or blanched so it stays tender but retains some bite; dressings vary, from lemon and olive oil to a creamy yogurt-based version. Its mild, green flavour and crisp-tender texture pair naturally with the walnuts’ rich, slightly bitter crunch.
There is no single fixed regional recipe, and it works equally well as a Turkish-style meze, a lunch side, or an accompaniment to grilled food. It provides fibre along with fats from the walnuts; a 100 g serving has 3.4 g of fibre. For a lighter bowl, use a modest amount of dressing and add the walnuts just before serving to keep them crisp.
How Nutritious Is Broccoli salad with walnuts?
Nutrient density
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.
Is Broccoli salad with walnuts 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 with walnuts Contain Allergens?
Contains these allergens:
Which Diets Is Broccoli salad with walnuts 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 salad with walnuts Fat Profile
SATURATED
1.42g
MONOUNSATURATED
2.33g
POLYUNSATURATED
5.32g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.