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Broccoli with Mayonnaise Calories
Broccoli, boiled or steamed, mixed with mayonnaise; rich in fiber and vitamins, higher fat and calories due to mayonnaise.
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Broccoli with Mayonnaise (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 7.4 g of carbs, 3.1 g of protein, 9.8 g of fat and 2.9 g of fiber. Its 78 µg of Vitamin K covers 65% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Broccoli with Mayonnaise Nutrition Facts
Selected: 1 serving (medium) · 120 g
132
KCAL / 120G
Carbs
7.4g
· 3% DV
Protein
3.1g
· 6% DV
Fat
9.8g
· 13% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 10% · Fat 67%
Broccoli with Mayonnaise nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0.01 g | |
| Sodium | 228 mg | 10% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 2.9 g | 10% |
| Protein | 3.1 g | 6% |
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 Mayonnaise?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 132 kcal |
| 2 tablespoon (chopped) | 30 g | 33 kcal |
| 1 piece (small) | 60 g | 66 kcal |
| 1 serving (small) | 80 g | 88 kcal |
| 1 piece (medium) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (medium) | 100 g | 110 kcal |
| 1 piece (large) | 150 g | 165 kcal |
| 1 serving (large) | 180 g | 198 kcal |
| 1 serving (jumbo) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Broccoli with Mayonnaise
Is broccoli with mayonnaise served hot or cold?
Broccoli with mayonnaise is served cold, usually as a chilled salad or side dish. Let the cooked broccoli cool completely before adding the mayonnaise; warm florets can thin the dressing and make the salad watery.
What mayonnaise works best for broccoli with mayonnaise?
Regular mayonnaise gives broccoli with mayonnaise its familiar creamy, tangy taste. A thicker mayonnaise tends to cling better to the florets, while flavored varieties can overpower the broccoli, so start with a plain dressing and season it to taste.
How do you keep broccoli with mayonnaise from getting watery?
Dry the cooked broccoli thoroughly before making broccoli with mayonnaise. Excess cooking water, dressing warm florets, or adding salt well ahead of serving can all leave liquid at the bottom; chill the broccoli first and dress it shortly before serving.
Can you make broccoli with mayonnaise the night before?
Yes, you can prepare broccoli with mayonnaise ahead, but it keeps a better texture if you refrigerate the cooked, dried broccoli separately and mix in the dressing shortly before serving. Keep both covered and chilled rather than leaving the salad at room temperature.
What can you add to broccoli with mayonnaise?
Broccoli with mayonnaise pairs well with lemon juice, black pepper, garlic, and chopped fresh herbs. For crunch or a sweet contrast, add celery or corn; mix in additions sparingly so they do not overwhelm the broccoli or loosen the dressing.
Can you use frozen broccoli for broccoli with mayonnaise?
Yes, frozen broccoli can work in broccoli with mayonnaise, but it is more likely to turn soft and release water after thawing. Cook it briefly, drain it very well, and cool it completely before mixing it with the mayonnaise.
How do you cook broccoli for broccoli with mayonnaise without making it mushy?
Steam the florets or boil them just until tender-crisp for broccoli with mayonnaise. Cut them into similar-sized pieces so they cook evenly, then cool them promptly; overcooked broccoli breaks apart when you stir in the dressing.
What should you serve with broccoli with mayonnaise?
Serve broccoli with mayonnaise alongside grilled chicken, fish, or a simple sandwich, or include it on a cold buffet. Its creamy dressing suits plainly seasoned mains, while a fresh, acidic side helps balance the meal.
Can you freeze broccoli with mayonnaise?
No, freezing broccoli with mayonnaise is not recommended. The cooked broccoli can become watery and lose its shape when thawed, and the mayonnaise may separate, leaving the dressing grainy instead of creamy.
How can you make broccoli with mayonnaise less heavy?
To make broccoli with mayonnaise less heavy, replace some of the mayonnaise with plain yogurt and add lemon juice or herbs for flavor. Mix the dressing in gradually, so it coats the florets without making the salad overly creamy.
Broccoli with Mayonnaise Vitamins & Minerals
Vitamins
Vitamin K
78µg · 65% DV
Vitamin C
45.6mg · 51% DV
Folate
66µg · 17% DV
Vitamin A
144µg · 16% DV
Minerals
Manganese
0.23mg · 10% DV
Sodium
228mg · 10% DV
Phosphorus
58mg · 8% DV
Potassium ⭐
264mg · 8% DV
Broccoli with Mayonnaise Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli with Mayonnaise
To burn the 132 calories in 1 serving (medium) (120 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 Mayonnaise?
Broccoli with Mayonnaise is a simple side dish made by coating boiled or steamed broccoli in mayonnaise. It is a straightforward combination rather than a dish tied to one particular regional tradition. The broccoli stays mildly earthy and tender, while the mayonnaise adds a creamy, tangy richness. Serve it chilled or at room temperature alongside a main course, or include it in a buffet or picnic spread. It works well as an easy make-ahead side, especially when you want a vegetable dish that can be prepared with little fuss.
Broccoli contributes fibre and vitamins, while the mayonnaise makes the dish more energy-dense and higher in fat. For a lighter version, replace some of the mayonnaise with plain yogurt, and add lemon juice or black pepper to keep the dressing lively.
How Nutritious Is Broccoli with Mayonnaise?
Nutrient density
Medium
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 Mayonnaise 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 Mayonnaise Contain Allergens?
Contains these allergens:
Which Diets Is Broccoli with Mayonnaise 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 Mayonnaise Fat Profile
SATURATED
1.56g
MONOUNSATURATED
3.12g
POLYUNSATURATED
2.76g
Omega 6:3 ratio 33:1
Above the ideal 4:1 (33:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.