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Broccoli with sliced almonds Calories
Rich in fiber, vitamins C and K, and plant protein; almonds provide healthy fats and vitamin E.
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Broccoli with sliced almonds (150 g) has 176 calories. That works out to 117 calories per 100 g. It contains 13.1 g of carbs, 9 g of protein, 11.7 g of fat and 6.1 g of fiber. Its 136.5 µg of Vitamin K covers 114% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Broccoli with sliced almonds Nutrition Facts
Selected: 1 cup (chopped) · 150 g
176
KCAL / 150G
Carbs
13.1g
· 5% DV
Protein
9g
· 18% DV
Fat
11.7g
· 15% DV
Fiber
6.1g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 19% · Fat 54%
Broccoli with sliced almonds nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 11.7 g | 15% |
| Saturated fat | 0.98 g | 5% |
| Trans fat | 0 g | |
| Sodium | 53 mg | 2% |
| Total carbohydrate | 13.1 g | 5% |
| Fiber | 6.1 g | 22% |
| Protein | 9 g | 18% |
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 Chopped Broccoli with sliced almonds?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 176 kcal |
| 1 tablespoon (shredded) | 12 g | 14 kcal |
| 2 tablespoon (shredded) | 24 g | 28 kcal |
| 1 piece (small) | 35 g | 41 kcal |
| 1 piece (medium) | 60 g | 70 kcal |
| ½ cup (chopped) | 75 g | 88 kcal |
| 100 g | 100 g | 117 kcal |
| 1 serving (medium) | 180 g | 211 kcal |
| 1.5 cup (chopped) | 225 g | 263 kcal |
| 1 serving (large) | 250 g | 293 kcal |
Calculated from 117 calories per 100 g.
Frequently Asked Questions About Broccoli with sliced almonds
How do you make broccoli with sliced almonds?
To make broccoli with sliced almonds, cook broccoli florets by steaming or sautéing until tender but still slightly firm. Toast the almonds separately in a dry pan, then toss them with the broccoli, olive oil, and a squeeze of lemon just before serving.
What goes into broccoli with sliced almonds?
Broccoli with sliced almonds is made with broccoli florets and thinly sliced almonds, often finished with olive oil, lemon, salt, and black pepper. Garlic is a common addition, while the almonds are usually toasted separately for extra crunch.
Should you toast the almonds for broccoli with sliced almonds?
Yes, toasting the almonds gives broccoli with sliced almonds a deeper, nuttier flavor and keeps them pleasantly crisp. Toast them in a dry pan over medium-low heat, stirring often, and add them after the broccoli is cooked so they do not soften.
Is broccoli with sliced almonds better steamed or sautéed?
Either method works for broccoli with sliced almonds. Steaming keeps the florets tender and bright, while sautéing adds a lightly browned, savory flavor. Whichever method you choose, cook the broccoli until just tender and add the toasted almonds at the end.
Can you roast broccoli with sliced almonds?
Yes, you can roast the broccoli for broccoli with sliced almonds. Toss the florets with a little oil and roast until tender with browned edges; toast the sliced almonds separately and scatter them over the broccoli after it comes out of the oven.
Can you make broccoli with sliced almonds using frozen broccoli?
Yes, frozen broccoli works in broccoli with sliced almonds. Cook it from frozen by steaming or sautéing, then drain away excess moisture before adding the almonds. This helps the dish avoid a watery texture and keeps the toasted almonds crisp.
Can broccoli with sliced almonds be made ahead?
Yes, you can cook the broccoli for broccoli with sliced almonds ahead of time and refrigerate it in a covered container. Toast and store the almonds separately, then combine them shortly before serving so they stay crunchy.
How long does leftover broccoli with sliced almonds last in the fridge?
Leftover broccoli with sliced almonds keeps in a covered container in the refrigerator for up to three days. The almonds may lose their crunch, so storing them separately is best; reheat the broccoli gently and add fresh toasted almonds afterward.
What can you serve with broccoli with sliced almonds?
Broccoli with sliced almonds pairs well with roasted chicken, baked fish, or a grain such as rice or quinoa. For a meat-free meal, serve it with lentils or chickpeas; the lemon and toasted almonds complement both.
Can broccoli with sliced almonds be made with raw broccoli?
Yes, broccoli with sliced almonds can be served as a raw salad. Chop the florets finely, toss them with a lemon-and-olive-oil dressing, and let them stand briefly to soften. Add toasted almonds just before serving for a crunchy finish.
Broccoli with sliced almonds Vitamins & Minerals
Vitamins
Vitamin K
136.5µg · 114% DV
Vitamin C
85.5mg · 95% DV
Folate
123µg · 31% DV
Vitamin E
4.35mg · 29% DV
Minerals
Manganese
0.63mg · 27% DV
Copper
0.24mg · 27% DV
Phosphorus
177mg · 25% DV
Potassium ⭐
525mg · 15% DV
Sodium
53mg · 2% DV
Broccoli with sliced almonds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli with sliced almonds
To burn the 176 calories in 1 cup (chopped) (150 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 sliced almonds?
Broccoli with sliced almonds is a simple vegetable side made by pairing cooked broccoli with almonds, often lightly toasted. It is not tied to one particular regional tradition; the combination works in many home kitchens. The broccoli may be steamed, boiled or roasted, with the almonds added near the end to keep some of their crunch.
Its mild, green flavour contrasts with the almonds’ toasted nuttiness and crisp texture. Serve it warm alongside a main course, or let it cool and dress it with lemon and olive oil as a salad. Broccoli contributes fibre and vitamins C and K, while almonds add fats and vitamin E. For a lighter version, use just a little oil and rely on lemon, garlic or herbs for flavour.
How Nutritious Is Broccoli with sliced almonds?
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 sliced almonds 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 sliced almonds Contain Allergens?
Contains these allergens:
Which Diets Is Broccoli with sliced almonds 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 sliced almonds Fat Profile
SATURATED
0.98g
MONOUNSATURATED
6.6g
POLYUNSATURATED
3.22g
Omega 6:3 ratio 35.6:1
Above the ideal 4:1 (35.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.