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Broccoli with teriyaki sauce Calories
Broccoli sautéed with teriyaki sauce, high in fiber and vitamin C
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Broccoli with teriyaki sauce (120 g) has 78 calories. That works out to 65 calories per 100 g. It contains 12.2 g of carbs, 3.2 g of protein, 1.3 g of fat and 3.2 g of fiber. Its 102 µg of Vitamin K covers 85% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Broccoli with teriyaki sauce Nutrition Facts
Selected: 1 cup (medium) · 120 g
78
KCAL / 120G
Carbs
12.2g
· 4% DV
Protein
3.2g
· 6% DV
Fat
1.3g
· 2% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 17% · Fat 16%
Broccoli with teriyaki sauce nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 492 mg | 21% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 3.2 g | 11% |
| Protein | 3.2 g | 6% |
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 Broccoli with teriyaki sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 78 kcal |
| 1 piece (small) | 60 g | 39 kcal |
| 1 cup (small) | 80 g | 52 kcal |
| 100 g | 100 g | 65 kcal |
| 1 piece (medium) | 100 g | 65 kcal |
| 1 serving (medium) | 150 g | 98 kcal |
| 1 cup (large) | 180 g | 117 kcal |
| 1 serving (large) | 200 g | 130 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Broccoli with teriyaki sauce
How do you make broccoli with teriyaki sauce?
To make broccoli with teriyaki sauce, cut the broccoli into florets and sauté until crisp-tender. Add the sauce near the end and toss to coat; adding it too early can make its sugars burn before the broccoli is cooked.
What do you serve with broccoli with teriyaki sauce?
Broccoli with teriyaki sauce goes well with rice, noodles, tofu, chicken, or fish. For a simple bowl, serve it over rice with a protein and finish with sesame seeds or sliced scallions.
Can you roast broccoli with teriyaki sauce?
Yes, you can roast broccoli for this dish. Roast the florets with a little oil until tender and browned, then toss them with teriyaki sauce near the end or just after roasting so the sugary sauce does not scorch.
How do you keep broccoli with teriyaki sauce crisp?
Cook broccoli with teriyaki sauce in a hot pan without crowding it, and stop when the florets are just tender. Overcooking or steaming them in a crowded pan releases moisture and leaves the broccoli soft rather than crisp.
Can you make broccoli with teriyaki sauce with frozen broccoli?
Yes, frozen broccoli works for broccoli with teriyaki sauce. Drain off excess water after thawing, or cook it in a hot pan until the moisture evaporates before adding the sauce; otherwise, the finished dish can turn watery.
When should you add teriyaki sauce to broccoli?
Add teriyaki sauce to the broccoli in the final minutes of cooking. The sauce’s sugars can darken or burn under prolonged heat, while adding it at the end gives the florets a glossy coating without overcooking them.
Can you make teriyaki sauce at home for broccoli with teriyaki sauce?
Yes, homemade teriyaki sauce is easy to make with soy sauce, water, sugar or honey, garlic, and ginger. Simmer the ingredients briefly; for a thicker coating, stir in a little cornstarch mixed with cold water.
How long does leftover broccoli with teriyaki sauce last?
Store leftover broccoli with teriyaki sauce in a sealed container in the refrigerator and eat it within a few days. Reheat it briefly in a pan or microwave; the broccoli may soften further after storage.
Can you meal-prep broccoli with teriyaki sauce?
Yes, broccoli with teriyaki sauce can be meal-prepped, though the broccoli will lose some crispness as it sits. For a firmer texture, store the cooked broccoli and sauce separately, then combine and reheat them just before serving.
Is broccoli with teriyaki sauce healthy?
Broccoli with teriyaki sauce provides broccoli’s fiber and vitamin C, but the sauce can add considerable salt and sweetness. Use a modest amount of sauce and serve the broccoli with rice and a protein for a more balanced meal.
Broccoli with teriyaki sauce Vitamins & Minerals
Vitamins
Vitamin K
102µg · 85% DV
Vitamin C
45.6mg · 51% DV
Folate
72µg · 18% DV
B5
0.6mg · 12% DV
Minerals
Sodium
492mg · 21% DV
Manganese
0.24mg · 10% DV
Phosphorus
66mg · 9% DV
Potassium ⭐
252mg · 7% DV
Broccoli with teriyaki sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli with teriyaki sauce
To burn the 78 calories in 1 cup (medium) (120 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 with teriyaki sauce?
Broccoli with teriyaki sauce pairs broccoli with teriyaki, a Japanese-style sauce, and is usually made by sautéing the florets until tender but still slightly crisp. The sauce brings a glossy, sweet-savoury flavour that contrasts with broccoli’s fresh, earthy taste.
It works as a side with rice or noodles, alongside grilled fish or chicken, or with tofu for a meat-free meal. Broccoli contributes fibre and vitamin C; this dish has 2.7 g of fibre per 100 g. For a less sweet, lighter-tasting serving, use the sauce sparingly and avoid cooking the broccoli until soft.
How Nutritious Is Broccoli with teriyaki sauce?
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 with teriyaki sauce 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 with teriyaki sauce Contain Allergens?
Contains these allergens:
Which Diets Is Broccoli with teriyaki sauce Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Broccoli with teriyaki sauce Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.