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Broccoli with Turkey Calories
High protein and low carbohydrate
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Broccoli with Turkey (200 g) has 202 calories. That works out to 101 calories per 100 g. It contains 9.6 g of carbs, 25.2 g of protein, 7.4 g of fat and 4.4 g of fiber. Its 158 µg of Vitamin K covers 132% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Broccoli with Turkey Nutrition Facts
Selected: 1 serving (medium) · 200 g
202
KCAL / 200G
Carbs
9.6g
· 3% DV
Protein
25.2g
· 50% DV
Fat
7.4g
· 9% DV
Fiber
4.4g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 49% · Fat 32%
Broccoli with Turkey nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 104 mg | 5% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 4.4 g | 16% |
| Protein | 25.2 g | 50% |
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 Turkey?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 202 kcal |
| 1 piece (small) | 90 g | 91 kcal |
| 100 g | 100 g | 101 kcal |
| 1 cup (chopped) | 120 g | 121 kcal |
| 1 piece (medium) | 140 g | 141 kcal |
| 1 serving (small) | 150 g | 152 kcal |
| 1 serving (large) | 280 g | 283 kcal |
| 1 serving (extra large) | 350 g | 354 kcal |
Calculated from 101 calories per 100 g.
Frequently Asked Questions About Broccoli with Turkey
How do you make broccoli with turkey?
To make broccoli with turkey, brown bite-size turkey pieces in a pan, then add broccoli and a little water or stock. Cover and cook until the turkey is fully cooked and the broccoli is tender but still holds its shape.
What ingredients go into broccoli with turkey?
Broccoli and turkey are the essentials. Onion, garlic, olive oil, salt, and pepper are common additions, while lemon juice or a little broth can bring the flavors together without making the dish heavy.
Should you cook the turkey or broccoli first for broccoli with turkey?
Cook the turkey first, since it needs longer than broccoli. Once the turkey is nearly done, add the broccoli so it cooks through without becoming mushy while the meat finishes.
Can you use frozen broccoli in broccoli with turkey?
Yes, frozen broccoli works in broccoli with turkey. Add it straight from the freezer near the end of cooking, and allow extra time for it to heat through; avoid overcooking, as thawed broccoli softens quickly.
Which cut of turkey works best in broccoli with turkey?
Turkey breast is a lean, quick-cooking choice for broccoli with turkey, while boneless thigh meat stays juicier and has a richer flavor. Cut either one into evenly sized pieces for consistent cooking.
What sauce goes well with broccoli with turkey?
A simple garlic-and-lemon pan sauce complements broccoli with turkey without overpowering it. You can also use a light soy-ginger sauce, but add it near the end so it does not scorch or make the broccoli soggy.
What should you serve with broccoli with turkey?
Broccoli with turkey pairs well with rice, quinoa, or roasted potatoes when you want a more filling meal. For a lighter plate, serve it with a crisp salad or a plain yogurt-based side.
How long does broccoli with turkey keep in the fridge?
Broccoli with turkey keeps for about three to four days in a refrigerator when stored promptly in a covered container. Refrigerate leftovers within two hours of cooking and reheat only the portion you plan to eat.
Can you freeze broccoli with turkey?
Yes, broccoli with turkey can be frozen in airtight, meal-size containers. The turkey freezes well, though the broccoli may become softer after thawing; thaw it in the refrigerator and reheat until steaming hot.
Is broccoli with turkey a good meal for weight loss?
Broccoli with turkey can fit a weight-loss meal plan because it combines lean protein with vegetables. Keep portions of added oil and rich sauces moderate, and choose sides that suit your overall meal plan.
Broccoli with Turkey Vitamins & Minerals
Vitamins
Vitamin K
158µg · 132% DV
Vitamin C
69mg · 77% DV
B3
10.2mg · 64% DV
B6
0.84mg · 49% DV
Minerals
Selenium
35µg · 64% DV
Phosphorus
324mg · 46% DV
Zinc
2.36mg · 21% DV
Potassium ⭐
610mg · 18% DV
Sodium
104mg · 5% DV
Broccoli with Turkey Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli with Turkey
To burn the 202 calories in 1 serving (medium) (200 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 Turkey?
Broccoli with Turkey brings together broccoli florets and pieces of turkey, cooked as a simple savoury main dish. It is not tied to one established regional tradition; home cooks can season it with onion, garlic, herbs or spices, and cook the vegetables until tender while keeping some bite.
The mild, earthy broccoli pairs well with lean turkey, making this a filling option that is high in protein and relatively low in carbohydrate. It works for lunch or dinner, served on its own or with a side such as rice, potatoes or bread. For a lighter, lower-carb plate, add a leafy salad instead of a starchy side.
How Nutritious Is Broccoli with Turkey?
Nutrient density
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
High
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 Turkey 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 Turkey Contain Allergens?
No known major allergens
Which Diets Is Broccoli with Turkey Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Broccoli with Turkey Fat Profile
SATURATED
1.44g
MONOUNSATURATED
3.1g
POLYUNSATURATED
1.36g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.