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Bright green broccoli florets with bumpy crowns and short stems are piled on a plate, scattered with irregular chunks of white feta and a few crumbs.
●Low GI

Broccoli with feta Calories

High in vitamin C, good source of protein and calcium

In season: Autumn · Winter · Spring

CALORIES · 100 G

96kcal

GI

15low

POTASSIUM · 100 G

255mg

FIBER · 100 G

2.6g

Quick answer

1 cup (medium) of Broccoli with feta (140 g) has 134 calories. That works out to 96 calories per 100 g. It contains 8.7 g of carbs, 8.1 g of protein, 7.1 g of fat and 3.6 g of fiber. Its 109.2 µg of Vitamin K covers 91% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Broccoli with feta Nutrition Facts

Selected: 1 cup (medium) · 140 g

134

KCAL / 140G

Carbs

8.7g

· 3% DV

Protein

8.1g

· 16% DV

Fat

7.1g

· 9% DV

Fiber

3.6g

· 13% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 27% · Protein 25% · Fat 48%

Broccoli with feta nutrition facts table · 1 cup (medium) (140 g)

NutrientAmount% DV
Calories134 kcal
Total fat7.1 g9%
Saturated fat4.34 g22%
Trans fat0.14 g
Sodium406 mg18%
Total carbohydrate8.7 g3%
Fiber3.6 g13%
Protein8.1 g16%

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 feta?

ServingAmountCalories
1 cup (medium)140 g134 kcal
1 piece (small)30 g29 kcal
½ cup (half)70 g67 kcal
100 g100 g96 kcal
1 serving (small)120 g115 kcal
1 serving (medium)180 g173 kcal
1.5 cup (large)210 g202 kcal
1 serving (large)260 g250 kcal
2 cup (double)280 g269 kcal

Calculated from 96 calories per 100 g.

Frequently Asked Questions About Broccoli with feta

How do you make broccoli with feta?

Broccoli with feta is easy to make by combining tender broccoli with crumbled feta and baking until warm. Steam or briefly boil the broccoli first, drain it well, then toss it with olive oil, pepper and feta so it does not turn watery.

Can you roast broccoli with feta instead of boiling it?

Yes, roasting broccoli with feta gives it browned edges and a more concentrated flavor. Roast the broccoli until just tender, then add the feta near the end so it warms and softens without drying out or becoming overly browned.

When should you add feta to broccoli with feta?

Add feta toward the end when making broccoli with feta. Feta softens quickly but does not melt into a smooth sauce like some cheeses; adding it late helps it keep its tangy flavor and small, creamy crumbles.

Can you make broccoli with feta with frozen broccoli?

Yes, frozen broccoli works in broccoli with feta. Thaw and drain it thoroughly, or cook it from frozen and pour off any liquid before adding the feta. Removing excess moisture helps the cheese cling to the broccoli instead of making the dish watery.

How do you stop broccoli with feta from getting soggy?

To keep broccoli with feta from getting soggy, cook the broccoli until just tender and drain it thoroughly before adding the cheese. Spread it in a roomy baking dish rather than piling it up, so moisture can escape and the edges can brown.

What can you add to broccoli with feta for more flavor?

Lemon, garlic and black pepper add brightness to broccoli with feta without hiding the cheese’s tang. Toasted nuts or chili flakes also work well; add lemon after cooking so its fresh flavor is not lost in the oven.

What goes well with broccoli with feta?

Broccoli with feta pairs well with grilled chicken, fish, chickpeas or a grain such as rice or quinoa. For a lighter meal, serve it with a crisp salad; the fresh vegetables balance the feta’s salty, rich flavor.

How long does broccoli with feta keep in the fridge?

Broccoli with feta keeps for a few days in a covered container in the refrigerator. Cool it before storing, and reheat only the portion you plan to eat; an oven or skillet helps evaporate moisture better than reheating it for too long in a microwave.

Is broccoli with feta a healthy side dish?

Yes, broccoli with feta can be a nutritious side dish: broccoli provides fiber and vitamin C, while feta contributes protein and calcium. Feta is salty, so use it in a way that seasons the broccoli without needing much added salt.

Can you eat broccoli with feta cold?

Yes, broccoli with feta can be eaten cold once it has been cooked and chilled safely. The texture will be firmer and the feta’s tang more noticeable, making it suitable for a grain bowl or a packed lunch kept cold.

Broccoli with feta Vitamins & Minerals

Vitamins

Vitamin K

109.2µg · 91% DV

Vitamin C

72.8mg · 81% DV

Folate

109.2µg · 27% DV

B12

0.49µg · 20% DV

Minerals

Phosphorus

165mg · 24% DV

Calcium

210mg · 21% DV

Sodium

406mg · 18% DV

Manganese

0.31mg · 13% DV

Potassium ⭐

357mg · 11% DV

Broccoli with feta Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

2.1
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Broccoli with feta

To burn the 134 calories in 1 cup (medium) (140 g):

🚶

33min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

18min

Cycling

🏊

16min

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 feta?

Broccoli with feta pairs tender broccoli with the salty, tangy taste of crumbled feta. It is a simple vegetable side rather than a dish with one fixed regional origin; steaming or boiling the broccoli before adding the cheese keeps its flavour fresh. Serve it warm alongside roasted vegetables, grains or a main course, or let it cool for a lunch salad. In places where feta is familiar, a little olive oil and lemon make an easy finishing touch. The dish provides fibre and vitamin C, along with protein and calcium; a 100 g serving has 5.8 g of protein. For a lighter version, steam the broccoli and use feta sparingly.

How Nutritious Is Broccoli with feta?

Nutrient density

Very high

82/ 100

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

52/ 100

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 feta 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 feta Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Broccoli with feta Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ 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 feta Fat Profile

SATURATED

4.34g

MONOUNSATURATED

1.82g

POLYUNSATURATED

0.56g

⚖️

Omega 6:3 ratio 4.1:1

Above the ideal 4:1 (4.1:1).

Compare Broccoli with feta

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Foods Similar to Broccoli with feta

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18 kcal

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18 kcal

🫑

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31 kcal

🥄

Boiled Beetroot

44 kcal

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20 kcal

🥗

Potato Salad

110 kcal

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65 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.