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Broccoli with creamy sauce Calories
Creamy vegetable dish with fiber, vitamin C, and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Broccoli with creamy sauce (160 g) has 131 calories. That works out to 82 calories per 100 g. It contains 10.7 g of carbs, 5 g of protein, 8.3 g of fat and 4.5 g of fiber. Its 163.2 µg of Vitamin K covers 136% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Broccoli with creamy sauce Nutrition Facts
Selected: 1 cup (medium) · 160 g
131
KCAL / 160G
Carbs
10.7g
· 4% DV
Protein
5g
· 10% DV
Fat
8.3g
· 11% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 15% · Fat 54%
Broccoli with creamy sauce nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 131 kcal | |
| Total fat | 8.3 g | 11% |
| Saturated fat | 4.83 g | 24% |
| Trans fat | 0.19 g | |
| Sodium | 285 mg | 12% |
| Total carbohydrate | 10.7 g | 4% |
| Fiber | 4.5 g | 16% |
| Protein | 5 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 Cup of Broccoli with creamy sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 131 kcal |
| 1 piece (small) | 35 g | 29 kcal |
| ½ cup (small) | 80 g | 66 kcal |
| 100 g | 100 g | 82 kcal |
| 4 piece (medium) | 140 g | 115 kcal |
| 1 serving (medium) | 180 g | 148 kcal |
| 1.5 cup (large) | 240 g | 197 kcal |
| 1 serving (large) | 300 g | 246 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Broccoli with creamy sauce
How do you make broccoli with creamy sauce?
Broccoli with creamy sauce is made by combining briefly cooked broccoli with a smooth cream-based sauce. Steam or blanch the florets until just tender, then stir them into warm cream seasoned with garlic, salt, and pepper. Add grated cheese if you want a browned topping.
What sauce goes with broccoli with creamy sauce?
A garlic cream sauce is the simplest choice for broccoli with creamy sauce. For a thicker, oven-baked version, use béchamel made with butter, flour, and milk, then stir in cheese. Season either sauce with black pepper or a little nutmeg.
Can you bake broccoli with creamy sauce?
Yes, broccoli with creamy sauce can be baked until bubbling and lightly browned. Put briefly cooked broccoli in a baking dish, pour over the sauce, and top with grated cheese or breadcrumbs. Bake until the center is hot and the topping has browned.
How do you keep broccoli with creamy sauce from getting watery?
Drain the broccoli thoroughly before adding it to the sauce to keep broccoli with creamy sauce from getting watery. Cook the florets only until just tender, and let the sauce thicken before combining them. Frozen broccoli should be thawed and any released liquid discarded.
What can you serve with broccoli with creamy sauce?
Broccoli with creamy sauce pairs well with roast chicken, baked fish, or a simple grain such as rice. For a vegetarian meal, serve it with baked potatoes or pasta and a crisp salad; the creamy sauce also works as a topping for toast.
Should you boil broccoli before making broccoli with creamy sauce?
Briefly blanching or steaming broccoli before making broccoli with creamy sauce helps it cook evenly without becoming mushy. You can also cook raw florets directly in the sauce, but add a splash of liquid and allow extra time for them to become tender.
Can you make broccoli with creamy sauce ahead of time?
Yes, broccoli with creamy sauce can be assembled ahead and refrigerated before baking. Keep it covered and add a cheese or breadcrumb topping just before it goes into the oven, so the topping stays crisp. Reheat until the center is hot throughout.
Can you use frozen broccoli for broccoli with creamy sauce?
Yes, frozen broccoli works for broccoli with creamy sauce. Thaw it and drain it well before mixing it with the sauce, since extra water can make the dish thin. You can also use it straight from frozen, but expect a longer cooking time.
How long does broccoli with creamy sauce last in the fridge?
Broccoli with creamy sauce keeps for about three days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat only the portion you plan to eat; repeated heating can make the sauce separate and the broccoli overly soft.
How do you reheat broccoli with creamy sauce without splitting the sauce?
Reheat broccoli with creamy sauce gently over low heat on the stove or covered in the oven. Stir in a small splash of milk if the sauce has thickened, and avoid boiling it, which can cause the cream sauce to separate.
Broccoli with creamy sauce Vitamins & Minerals
Vitamins
Vitamin K
163.2µg · 136% DV
Vitamin C
76.8mg · 85% DV
Folate
92.8µg · 23% DV
B6
0.3mg · 18% DV
Minerals
Phosphorus
115mg · 16% DV
Manganese
0.37mg · 16% DV
Potassium ⭐
466mg · 14% DV
Copper
0.11mg · 12% DV
Sodium
285mg · 12% DV
Broccoli with creamy sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli with creamy sauce
To burn the 131 calories in 1 cup (medium) (160 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 creamy sauce?
Broccoli with creamy sauce pairs tender broccoli florets with a smooth, rich sauce, making a familiar vegetable side rather than a dish tied to one specific cuisine. It is often served warm alongside roast meats, fish, potatoes or pasta, and works just as well as part of a simple weeknight meal. The sauce softens broccoli’s slightly grassy flavour and clings to its florets. Broccoli contributes fibre and vitamin C, while the creamy element adds richness and calcium; the overall balance depends on how much sauce is used. For a lighter plate, keep the sauce modest and serve it with a lean protein or another plain vegetable.
How Nutritious Is Broccoli with creamy 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 creamy 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 creamy sauce Contain Allergens?
Contains these allergens:
Which Diets Is Broccoli with creamy 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 creamy sauce Fat Profile
SATURATED
4.83g
MONOUNSATURATED
2.08g
POLYUNSATURATED
0.69g
Omega 6:3 ratio 7.2:1
Above the ideal 4:1 (7.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.