Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
High in vitamin C, good source of protein and calcium
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 7.1 g | 9% |
| Saturated fat | 4.34 g | 22% |
| Trans fat | 0.14 g | |
| Sodium | 406 mg | 18% |
| Total carbohydrate | 8.7 g | 3% |
| Fiber | 3.6 g | 13% |
| Protein | 8.1 g | 16% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 134 kcal |
| 1 piece (small) | 30 g | 29 kcal |
| ½ cup (half) | 70 g | 67 kcal |
| 100 g | 100 g | 96 kcal |
| 1 serving (small) | 120 g | 115 kcal |
| 1 serving (medium) | 180 g | 173 kcal |
| 1.5 cup (large) | 210 g | 202 kcal |
| 1 serving (large) | 260 g | 250 kcal |
| 2 cup (double) | 280 g | 269 kcal |
Calculated from 96 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 134 calories in 1 cup (medium) (140 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.
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.
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.
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.
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.
Contains these allergens:
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
SATURATED
4.34g
MONOUNSATURATED
1.82g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 4.1:1
Above the ideal 4:1 (4.1:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.