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Broccoli seed salad Calories
Rich in fiber, vitamins C and K, and plant protein; seeds add healthy fats and minerals.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Broccoli seed salad (140 g) has 140 calories. That works out to 100 calories per 100 g. It contains 11.9 g of carbs, 6.3 g of protein, 7.3 g of fat and 4.9 g of fiber. Its 123.2 µg of Vitamin K covers 103% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Broccoli seed salad Nutrition Facts
Selected: 1 cup (chopped) · 140 g
140
KCAL / 140G
Carbs
11.9g
· 4% DV
Protein
6.3g
· 13% DV
Fat
7.3g
· 9% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 18% · Fat 48%
Broccoli seed salad nutrition facts table · 1 cup (chopped) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 7.3 g | 9% |
| Saturated fat | 0.98 g | 5% |
| Trans fat | 0 g | |
| Sodium | 49 mg | 2% |
| Total carbohydrate | 11.9 g | 4% |
| Fiber | 4.9 g | 18% |
| Protein | 6.3 g | 13% |
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 Cup of Chopped Broccoli seed salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 140 g | 140 kcal |
| 1 tablespoon (diced) | 15 g | 15 kcal |
| 2 tablespoon (diced) | 30 g | 30 kcal |
| ½ cup (chopped) | 70 g | 70 kcal |
| 100 g | 100 g | 100 kcal |
| 1 serving (medium) | 180 g | 180 kcal |
| 1.5 cup (chopped) | 210 g | 210 kcal |
| 1 serving (large) | 250 g | 250 kcal |
| 1 bottle (medium) | 300 g | 300 kcal |
Calculated from 100 calories per 100 g.
Frequently Asked Questions About Broccoli seed salad
What ingredients go in broccoli seed salad?
Broccoli seed salad usually combines chopped broccoli, sunflower or pumpkin seeds, and a creamy or tangy dressing. Raisins, dried cranberries, apple, red onion, or shredded carrot are common additions that bring sweetness, color, and extra crunch.
How do you make dressing for broccoli seed salad?
For broccoli seed salad dressing, mix mayonnaise or yogurt with lemon juice or vinegar, a little mustard, salt, and pepper. For a lighter dressing, use plain yogurt with olive oil; toss it with the salad shortly before serving so the broccoli stays crisp.
Should broccoli be raw in broccoli seed salad?
Yes, broccoli seed salad is commonly made with raw broccoli, cut into small florets and thoroughly dried after washing. If you prefer a softer texture, briefly steam the florets, cool them completely, and then add them to the salad.
Which seeds are best for broccoli seed salad?
Sunflower seeds and pumpkin seeds are both good choices for broccoli seed salad. Toasting them briefly in a dry pan deepens their flavor and keeps their crunch noticeable; let them cool before adding so they do not soften the broccoli.
How do you keep broccoli seed salad from getting watery?
Dry the broccoli thoroughly and keep the dressing separate until just before serving to prevent watery broccoli seed salad. Add juicy ingredients, such as chopped apple, at the last minute, and sprinkle in the seeds right before serving to preserve their crunch.
Can you make broccoli seed salad ahead of time?
Yes, you can chop the broccoli and prepare the other solid ingredients for broccoli seed salad ahead of time. Store the dressing and seeds separately, then combine everything shortly before serving for the freshest texture.
How long does broccoli seed salad last in the fridge?
Broccoli seed salad generally keeps for up to 3 days in a covered container in the refrigerator. For better texture, store the dressing and seeds separately and mix them in before serving; discard salad that has been left out for a long time.
Can you add raisins or apples to broccoli seed salad?
Yes, raisins or chopped apple are popular additions to broccoli seed salad because their sweetness balances broccoli’s fresh, slightly bitter flavor. Toss apple pieces with a little lemon juice after cutting to slow browning.
What goes well with broccoli seed salad?
Broccoli seed salad pairs well with grilled chicken, fish, burgers, or roasted vegetables. For a meat-free meal, serve it with chickpeas or lentils, or add them directly to make the salad more substantial.
Do you have to toast the seeds for broccoli seed salad?
No, broccoli seed salad can be made with raw seeds. Toasting them briefly in a dry skillet adds a nuttier flavor, but let them cool before mixing them in so they do not warm or soften the broccoli.
Broccoli seed salad Vitamins & Minerals
Vitamins
Vitamin K
123.2µg · 103% DV
Vitamin C
67.2mg · 75% DV
Folate
77µg · 19% DV
Vitamin E
2.24mg · 15% DV
Minerals
Copper
0.17mg · 19% DV
Manganese
0.42mg · 18% DV
Phosphorus
126mg · 18% DV
Potassium ⭐
399mg · 12% DV
Sodium
49mg · 2% DV
Broccoli seed salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli seed salad
To burn the 140 calories in 1 cup (chopped) (140 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 seed salad?
Broccoli seed salad combines chopped broccoli with edible seeds, such as sunflower or pumpkin seeds; the exact mix and dressing vary by recipe. It is a flexible modern salad rather than a dish tied to one particular region, and can be made at home or bought ready-prepared.
The broccoli stays pleasantly firm while the seeds add crunch and a richer, nutty note. Serve it as a side with a main meal, add it to a lunch bowl, or enjoy it on its own. It provides fibre and vitamins C and K, while the seeds contribute plant protein, fats and minerals. For a lighter version, use a modest amount of dressing and brighten the salad with lemon; a handful of fresh herbs also pairs well.
How Nutritious Is Broccoli seed salad?
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.
Is Broccoli seed 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 seed salad Contain Allergens?
No known major allergens
Which Diets Is Broccoli seed 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 seed salad Fat Profile
SATURATED
0.98g
MONOUNSATURATED
2.03g
POLYUNSATURATED
3.36g
Omega 6:3 ratio 18.5:1
Above the ideal 4:1 (18.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.