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Broccoli with oil and lemon Calories
Steamed broccoli with olive oil and lemon
In season: Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Broccoli with oil and lemon (120 g) has 76 calories. That works out to 63 calories per 100 g. It contains 6.8 g of carbs, 3.2 g of protein, 4.4 g of fat and 3.2 g of fiber. Its 108 µg of Vitamin K covers 90% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Broccoli with oil and lemon Nutrition Facts
Selected: 1 serving (medium) · 120 g
76
KCAL / 120G
Carbs
6.8g
· 2% DV
Protein
3.2g
· 6% DV
Fat
4.4g
· 6% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 16% · Fat 50%
Broccoli with oil and lemon nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 76 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 3.2 g | 11% |
| Protein | 3.2 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 oil and lemon?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 76 kcal |
| 1 piece (small) | 50 g | 32 kcal |
| 1 serving (small) | 80 g | 50 kcal |
| 1 cup (medium) | 90 g | 57 kcal |
| 100 g | 100 g | 63 kcal |
| 1 piece (medium) | 100 g | 63 kcal |
| 1 piece (large) | 150 g | 95 kcal |
| 1 serving (large) | 180 g | 113 kcal |
| 1 serving (double) | 240 g | 151 kcal |
Calculated from 63 calories per 100 g.
Frequently Asked Questions About Broccoli with oil and lemon
How do you make broccoli with oil and lemon?
Steam broccoli florets until tender but still slightly crisp, then toss them with olive oil and lemon juice. Adding the dressing after cooking keeps the lemon fresh and helps the oil coat the florets evenly.
Can you roast broccoli with oil and lemon instead of steaming it?
Yes. Roast the broccoli with oil until browned at the edges, then add lemon juice after it comes out of the oven. Adding lemon at the end preserves its bright flavor and avoids scorching it.
What should you serve with broccoli with oil and lemon?
Broccoli with oil and lemon pairs well with grilled fish, chicken, beans, or lentils. It also works alongside pasta, rice, or roasted potatoes as a simple vegetable side.
How do you keep broccoli with oil and lemon bright green?
For bright green broccoli with oil and lemon, steam the florets just until tender and avoid leaving them in hot water. If you are not serving it immediately, briefly cool the broccoli to stop it cooking further.
Can you make broccoli with oil and lemon ahead of time?
Yes, you can make broccoli with oil and lemon ahead of time and refrigerate it in a covered container. For the freshest flavor, add the lemon juice shortly before serving or refresh the dish with a squeeze just before eating.
Can you eat broccoli with oil and lemon cold?
Yes, broccoli with oil and lemon tastes good cold or at room temperature. Toss it before serving so the dressing is redistributed, and keep it refrigerated rather than leaving it out for an extended period.
Why add lemon to broccoli with oil and lemon?
Lemon gives broccoli with oil and lemon a bright, tart contrast to the vegetable’s earthy flavor and the oil’s richness. Add it after steaming so its fresh, citrusy taste remains noticeable.
How long does broccoli with oil and lemon keep in the fridge?
Broccoli with oil and lemon keeps for about three to four days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and take out only the portion you plan to serve.
Can you freeze broccoli with oil and lemon?
Yes, but thawed broccoli with oil and lemon may be softer than freshly made. For a better texture, freeze the broccoli before adding the oil and lemon, then dress it after thawing and reheating.
Can you use frozen broccoli for broccoli with oil and lemon?
Yes, frozen broccoli works for broccoli with oil and lemon. Steam it from frozen and check it often, since it can become soft quickly; drain it well before tossing with oil and lemon.
Broccoli with oil and lemon Vitamins & Minerals
Vitamins
Vitamin K
108µg · 90% DV
Vitamin C
66mg · 73% DV
Folate
63.6µg · 16% DV
B5
0.72mg · 14% DV
Minerals
Manganese
0.24mg · 10% DV
Potassium ⭐
324mg · 10% DV
Phosphorus
66mg · 9% DV
Calcium
59mg · 6% DV
Sodium
18mg · 1% DV
Broccoli with oil and lemon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli with oil and lemon
To burn the 76 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 oil and lemon?
Broccoli with oil and lemon is a simple preparation of steamed broccoli dressed with olive oil and lemon juice. It is not tied to one particular place; the combination reflects a familiar Mediterranean way of serving vegetables with a bright, savoury dressing.
The lemon lifts broccoli’s mild, green flavour, while steaming it just until tender keeps some bite. It works as a side dish with fish, grilled meats, or beans, and can be served warm or chilled. In nutritional terms, it offers fibre and some plant protein, with most of its fat coming from the added oil. For a lighter dressing, use a little less oil and add extra lemon, herbs, or black pepper.
How Nutritious Is Broccoli with oil and lemon?
Nutrient density
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.
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 oil and lemon 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 oil and lemon Contain Allergens?
No known major allergens
Which Diets Is Broccoli with oil and lemon Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Broccoli with oil and lemon Fat Profile
SATURATED
0.72g
MONOUNSATURATED
3g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.