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Broccoli vegetable garnish Calories
Source of fiber and vitamin C
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Broccoli vegetable garnish (150 g) has 53 calories. That works out to 35 calories per 100 g. It contains 9.5 g of carbs, 3.8 g of protein, 0.6 g of fat and 4.7 g of fiber. Its 160.5 µg of Vitamin K covers 134% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Broccoli vegetable garnish Nutrition Facts
Selected: 1 cup (chopped) · 150 g
53
KCAL / 150G
Carbs
9.5g
· 3% DV
Protein
3.8g
· 8% DV
Fat
0.6g
· 1% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 26% · Fat 9%
Broccoli vegetable garnish nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 53 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 47 mg | 2% |
| Total carbohydrate | 9.5 g | 3% |
| Fiber | 4.7 g | 17% |
| Protein | 3.8 g | 8% |
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 vegetable garnish?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 53 kcal |
| ½ cup (chopped) | 75 g | 26 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (small) | 100 g | 35 kcal |
| 1 serving (medium) | 150 g | 53 kcal |
| 1.5 cup (chopped) | 225 g | 79 kcal |
| 1 serving (large) | 225 g | 79 kcal |
| 1 serving (extra large) | 300 g | 105 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Broccoli vegetable garnish
How do you keep broccoli vegetable garnish bright green?
Cook broccoli vegetable garnish briefly and stop as soon as the florets are tender but still firm. A quick plunge into cold water after blanching helps preserve the bright green color, especially if you are preparing it ahead.
Can you roast broccoli vegetable garnish instead of steaming it?
Yes, roasting works well for broccoli vegetable garnish and gives the florets browned edges and a deeper flavor. Spread them in a single layer, coat lightly with oil, and avoid crowding the pan so they roast rather than steam.
Why does broccoli vegetable garnish smell sulfurous when cooked?
Broccoli vegetable garnish can smell sulfurous because broccoli releases sulfur-containing compounds during cooking. The smell becomes stronger when it is overcooked, so use a shorter cooking method such as steaming or sautéing and ventilate the kitchen.
Can you use broccoli stems in broccoli vegetable garnish?
Yes, peeled broccoli stems are edible and work well in broccoli vegetable garnish. Slice them thinly so they soften at the same pace as the florets, or add them to the pan first because they are denser.
What seasonings go well with broccoli vegetable garnish?
Lemon, garlic, black pepper, and olive oil all complement broccoli vegetable garnish without masking its flavor. For a richer finish, add grated Parmesan or toasted almonds after cooking, rather than letting them burn in the pan.
Can broccoli vegetable garnish be made ahead for a meal?
Yes, broccoli vegetable garnish can be prepared ahead, but leave it slightly firm so reheating does not make it mushy. Cool it promptly, refrigerate it in a covered container, and add fresh lemon or herbs just before serving.
Can you freeze broccoli vegetable garnish?
Yes, broccoli vegetable garnish can be frozen, although the florets may be softer after thawing. Cool it fully, freeze it in an airtight container, and use it in soups, casseroles, or hot meals where a softer texture is less noticeable.
Should you wash broccoli before making broccoli vegetable garnish?
Yes, rinse broccoli under cool running water before making broccoli vegetable garnish, paying attention to the spaces between the florets. Shake off excess water and dry it well; wet broccoli tends to steam instead of brown when sautéed or roasted.
Is broccoli vegetable garnish a good choice for weight loss?
Broccoli vegetable garnish can fit into a weight-loss eating plan because its fiber adds volume to a meal. Prepare it with a modest amount of oil and pair it with a protein source to make the meal more filling.
Does broccoli vegetable garnish cause bloating?
It can: broccoli vegetable garnish may cause gas or bloating in some people because broccoli contains fiber and fermentable carbohydrates. Smaller portions and thoroughly cooked broccoli may be easier to tolerate than a large serving eaten raw.
Broccoli vegetable garnish Vitamins & Minerals
Vitamins
Vitamin K
160.5µg · 134% DV
Vitamin C
87mg · 97% DV
Folate
70.5µg · 18% DV
B6
0.24mg · 14% DV
Minerals
Manganese
0.33mg · 14% DV
Potassium ⭐
473mg · 14% DV
Phosphorus
93mg · 13% DV
Copper
0.11mg · 12% DV
Sodium
47mg · 2% DV
Broccoli vegetable garnish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli vegetable garnish
To burn the 53 calories in 1 cup (chopped) (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 vegetable garnish?
Broccoli vegetable garnish is a cooked vegetable side, usually made with broccoli on its own or alongside vegetables such as carrots or courgettes. It is not tied to one particular cuisine or recipe; it is an easy way to add vegetables to a main meal.
The flavour is mild and slightly earthy, while broccoli stays pleasantly firm if lightly steamed or briefly boiled. Serve it with fish, grilled meat, or a grain-based dish, or dress it simply with olive oil and lemon. It provides fibre and vitamin C, with 3.1 g of fibre per 100 g. For a lighter side, avoid rich creamy sauces and use herbs, citrus, or a little olive oil instead.
How Nutritious Is Broccoli vegetable garnish?
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 vegetable garnish 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 vegetable garnish Contain Allergens?
No known major allergens
Which Diets Is Broccoli vegetable garnish 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 vegetable garnish Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.