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Broccoli with Olive Oil Sauce Calories
Lightly steamed broccoli with olive oil and lemon sauce
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Broccoli with Olive Oil Sauce (120 g) has 78 calories. That works out to 65 calories per 100 g. It contains 6.6 g of carbs, 3.1 g of protein, 5 g of fat and 3.2 g of fiber. Its 132 µg of Vitamin K covers 110% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Broccoli with Olive Oil Sauce Nutrition Facts
Selected: 1 serving (medium) · 120 g
78
KCAL / 120G
Carbs
6.6g
· 2% DV
Protein
3.1g
· 6% DV
Fat
5g
· 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 32% · Protein 15% · Fat 53%
Broccoli with Olive Oil Sauce nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 6.6 g | 2% |
| Fiber | 3.2 g | 11% |
| 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 Olive Oil Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 78 kcal |
| 1 piece (small) | 60 g | 39 kcal |
| 1 serving (small) | 80 g | 52 kcal |
| 100 g | 100 g | 65 kcal |
| 1 cup (medium) | 100 g | 65 kcal |
| 1 piece (large) | 100 g | 65 kcal |
| 1 serving (large) | 180 g | 117 kcal |
| 2 serving (double) | 240 g | 156 kcal |
| 1 bottle (large) | 250 g | 163 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Broccoli with Olive Oil Sauce
How do you make broccoli with olive oil sauce?
Broccoli with olive oil sauce is made by steaming broccoli florets until just tender, then tossing or drizzling them with olive oil and lemon juice. Keep the florets slightly firm so they hold their shape and the sauce coats them rather than pooling.
What goes in the sauce for broccoli with olive oil sauce?
The sauce for broccoli with olive oil sauce is typically olive oil and lemon juice. Garlic, black pepper, or a pinch of salt can be added to taste; mix the sauce separately and pour it over the cooked broccoli just before serving.
Can you serve broccoli with olive oil sauce cold?
Yes, broccoli with olive oil sauce can be served cold or at room temperature. Chilling it makes a refreshing side dish, but the olive oil may firm up slightly in the refrigerator, so let it sit out briefly and toss before serving.
Can you make broccoli with olive oil sauce ahead of time?
Yes, you can make broccoli with olive oil sauce ahead of time. Steam the broccoli and refrigerate it in a covered container; for the freshest flavor and texture, add the lemon and olive oil sauce shortly before serving.
How do you stop broccoli with olive oil sauce from getting mushy?
To keep broccoli with olive oil sauce from getting mushy, stop steaming as soon as a fork can pierce a floret while it still feels firm. Drain it promptly and avoid leaving it covered in the hot pan, where residual heat keeps cooking it.
Can you use frozen broccoli for broccoli with olive oil sauce?
Yes, frozen broccoli works for broccoli with olive oil sauce. Cook it from frozen according to the package directions, drain away excess water thoroughly, and add the olive oil and lemon afterward so the sauce does not become diluted.
What should you serve with broccoli with olive oil sauce?
Broccoli with olive oil sauce pairs well with grilled fish, chicken, beans, or a grain such as rice. Its lemony flavor also complements roasted potatoes, making it easy to serve as either a side or part of a simple meal.
Why does broccoli with olive oil sauce smell strong?
Broccoli with olive oil sauce can smell strong when the broccoli is overcooked, because prolonged cooking releases more of its sulfur-like aroma. Steam it briefly, keep the kitchen ventilated, and serve it soon after cooking to limit the smell.
How do you reheat broccoli with olive oil sauce without overcooking it?
Reheat broccoli with olive oil sauce gently, using short bursts in the microwave or a brief toss in a warm pan. Stop as soon as it is heated through; prolonged reheating makes the florets soft and can dull their flavor.
Can you roast broccoli for broccoli with olive oil sauce instead of steaming it?
Yes, you can roast the broccoli for broccoli with olive oil sauce instead of steaming it. Roast the florets until browned and tender, then add the lemony olive oil sauce afterward; adding lemon before roasting can make the broccoli less crisp.
Broccoli with Olive Oil Sauce Vitamins & Minerals
Vitamins
Vitamin K
132µg · 110% DV
Vitamin C
66mg · 73% DV
Folate
66µg · 17% DV
Vitamin A
132µg · 15% DV
Minerals
Manganese
0.24mg · 10% DV
Potassium ⭐
324mg · 10% DV
Phosphorus
58mg · 8% DV
Calcium
66mg · 7% DV
Sodium
36mg · 2% DV
Broccoli with Olive Oil Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli with Olive Oil Sauce
To burn the 78 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 Olive Oil Sauce?
Broccoli with Olive Oil Sauce is a simple preparation of lightly steamed broccoli dressed with olive oil and lemon. It is not tied to one particular cuisine, though the ingredients and straightforward dressing fit naturally into Mediterranean-style cooking.
The broccoli stays tender with a little bite, while the oil gives it a smooth richness and lemon adds freshness. Serve it warm or at room temperature as a side for a weeknight meal, or alongside grains, beans or grilled fish. It provides fibre without being particularly heavy; a 100 g portion has 65 calories. For a lighter plate, use just enough sauce to coat the florets.
How Nutritious Is Broccoli with Olive Oil Sauce?
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 Olive Oil Sauce 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 Olive Oil Sauce Contain Allergens?
No known major allergens
Which Diets Is Broccoli with Olive Oil Sauce Good For?
Vegan
✓ 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 Olive Oil Sauce Fat Profile
SATURATED
0.72g
MONOUNSATURATED
3.48g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.