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Broccoli with Bechamel Sauce Calories
Broccoli baked or cooked with creamy bechamel sauce; rich in fiber, vitamins, minerals, with increased energy and fat from the sauce.
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Broccoli with Bechamel Sauce (150 g) has 128 calories. That works out to 85 calories per 100 g. It contains 12 g of carbs, 4.8 g of protein, 6.8 g of fat and 3.9 g of fiber. Its 135 µg of Vitamin K covers 113% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Broccoli with Bechamel Sauce Nutrition Facts
Selected: 1 serving (medium) · 150 g
128
KCAL / 150G
Carbs
12g
· 4% DV
Protein
4.8g
· 10% DV
Fat
6.8g
· 9% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 15% · Fat 48%
Broccoli with Bechamel Sauce nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0.03 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 3.9 g | 14% |
| Protein | 4.8 g | 10% |
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 with Bechamel Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 128 kcal |
| 1 slice (thin) | 80 g | 68 kcal |
| 100 g | 100 g | 85 kcal |
| 1 serving (small) | 100 g | 85 kcal |
| 1 piece (medium) | 120 g | 102 kcal |
| 1 slice (thick) | 120 g | 102 kcal |
| 1 cup (medium) | 130 g | 111 kcal |
| 1 piece (large) | 180 g | 153 kcal |
| 1 serving (large) | 200 g | 170 kcal |
| 1 cup (large) | 200 g | 170 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Broccoli with Bechamel Sauce
How do you make broccoli with bechamel sauce?
Broccoli with bechamel sauce is made by combining briefly cooked broccoli with a smooth white sauce, then baking it until the top is lightly browned. Cook the florets until just tender first so they keep their shape in the oven.
Can you use frozen broccoli for broccoli with bechamel sauce?
Yes, frozen broccoli works for broccoli with bechamel sauce. Thaw and drain it well before adding the sauce, since excess water can make the finished dish runny; avoid cooking the florets until soft before baking.
Why does broccoli with bechamel sauce turn watery?
Broccoli with bechamel sauce turns watery when the broccoli holds excess cooking water or is overcooked. Drain and dry the florets thoroughly before assembling the dish, and make sure the sauce is thick enough to coat them.
Can broccoli with bechamel sauce be made ahead?
Yes, you can assemble broccoli with bechamel sauce ahead and refrigerate it covered before baking. Let a cold, oven-safe dish lose some of its chill before it goes into a hot oven, and bake until heated through and browned.
How long should broccoli with bechamel sauce bake?
Bake broccoli with bechamel sauce until the sauce bubbles around the edges and the top turns golden. Since the broccoli should already be partly cooked, baking is mainly to heat the dish and brown the topping, not to soften the florets completely.
Can you freeze broccoli with bechamel sauce?
Yes, broccoli with bechamel sauce can be frozen, but the sauce may separate or become grainy after thawing. Freeze it in an airtight container and thaw it in the refrigerator; for the smoothest texture, serve it freshly baked instead.
How do you reheat broccoli with bechamel sauce?
Reheat broccoli with bechamel sauce in the oven or microwave until hot throughout. Cover it in the oven to limit drying, or use short microwave bursts and stir gently where possible so the sauce warms evenly.
What cheese goes on broccoli with bechamel sauce?
Cheddar, Parmesan, or another good-melting cheese can be sprinkled over broccoli with bechamel sauce. Add it near the end of baking if you want a browned top without letting the cheese dry out or become too dark.
What can you serve with broccoli with bechamel sauce?
Broccoli with bechamel sauce pairs well with roast chicken, grilled fish, or a simple green salad. Because the dish is creamy, a crisp or lightly dressed side balances the meal better than another rich sauce.
How can you make broccoli with bechamel sauce lighter?
To make broccoli with bechamel sauce lighter, use a thinner coating of bechamel and less cheese on top. Steam or briefly boil the broccoli rather than frying it, so the vegetable stays central and the dish does not feel as heavy.
Broccoli with Bechamel Sauce Vitamins & Minerals
Vitamins
Vitamin K
135µg · 113% DV
Vitamin C
57mg · 63% DV
Folate
82.5µg · 21% DV
B6
0.27mg · 16% DV
Minerals
Manganese
0.33mg · 14% DV
Phosphorus
83mg · 12% DV
Calcium
105mg · 11% DV
Potassium ⭐
315mg · 9% DV
Sodium
180mg · 8% DV
Broccoli with Bechamel Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli with Bechamel Sauce
To burn the 128 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 with Bechamel Sauce?
Broccoli with Bechamel Sauce combines cooked broccoli with a smooth white sauce made from butter, flour and milk, then is often baked until lightly golden. Bechamel is a classic French sauce, while versions of this comforting vegetable bake are popular in home kitchens well beyond France.
The broccoli keeps a gentle, slightly earthy bite beneath the creamy sauce; a browned top adds a savoury finish. Serve it warm as a side dish with roasted meat or fish, or make it a simple meat-free main with bread or a grain. Broccoli contributes fibre and a range of vitamins and minerals, while the sauce makes the dish more filling and adds energy and fat. For a lighter bake, use a thinner layer of sauce and avoid overcooking the broccoli.
How Nutritious Is Broccoli with Bechamel 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 Bechamel Sauce Processed?
NOVA 3
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 Bechamel Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Broccoli with Bechamel Sauce Good For?
Vegan
— Not 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 Bechamel Sauce Fat Profile
SATURATED
3.3g
MONOUNSATURATED
1.8g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 3.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.