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Broccoli with Yogurt and Light Mayonnaise Calories
Source of vitamin C and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Broccoli with Yogurt and Light Mayonnaise (150 g) has 101 calories. That works out to 67 calories per 100 g. It contains 8.7 g of carbs, 3.8 g of protein, 5.6 g of fat and 3.5 g of fiber. Its 129 µg of Vitamin K covers 108% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Broccoli with Yogurt and Light Mayonnaise Nutrition Facts
Selected: 1 cup (chopped) · 150 g
101
KCAL / 150G
Carbs
8.7g
· 3% DV
Protein
3.8g
· 8% DV
Fat
5.6g
· 7% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 15% · Fat 50%
Broccoli with Yogurt and Light Mayonnaise nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 101 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.98 g | 5% |
| Trans fat | 0.02 g | |
| Sodium | 323 mg | 14% |
| Total carbohydrate | 8.7 g | 3% |
| Fiber | 3.5 g | 13% |
| Protein | 3.8 g | 8% |
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 Yogurt and Light Mayonnaise?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 101 kcal |
| 1 piece (whole) | 35 g | 23 kcal |
| ½ cup (chopped) | 75 g | 50 kcal |
| 100 g | 100 g | 67 kcal |
| 1 serving (small) | 100 g | 67 kcal |
| 1 serving (medium) | 150 g | 101 kcal |
| 1 serving (large) | 220 g | 147 kcal |
| 1.5 cup (chopped) | 225 g | 151 kcal |
Calculated from 67 calories per 100 g.
Frequently Asked Questions About Broccoli with Yogurt and Light Mayonnaise
How do you make broccoli with yogurt and light mayonnaise?
To make broccoli with yogurt and light mayonnaise, steam or briefly boil broccoli florets until tender but still firm. Let them cool and drain well, then fold them into plain yogurt and a little light mayonnaise. Season with salt, pepper, and garlic if desired.
Should broccoli be cooked for broccoli with yogurt and light mayonnaise?
Usually, yes: lightly cooked broccoli makes broccoli with yogurt and light mayonnaise tender while still holding its shape. For a crunchier salad, use raw florets, or blanch them briefly and cool them in ice water before adding the dressing.
Can you make broccoli with yogurt and light mayonnaise ahead of time?
Yes, you can prepare broccoli with yogurt and light mayonnaise ahead. Cook and cool the broccoli first, then refrigerate it in a covered container. For the best texture, keep the dressing separate and combine it with the broccoli shortly before serving.
How long does broccoli with yogurt and light mayonnaise last in the fridge?
Broccoli with yogurt and light mayonnaise is best eaten within 3–4 days when promptly refrigerated in a covered container. Do not leave it at room temperature for extended periods, and discard it if its smell or appearance changes noticeably.
Can you freeze broccoli with yogurt and light mayonnaise?
No, broccoli with yogurt and light mayonnaise does not freeze well. The broccoli can turn soft and watery after thawing, while the yogurt-based dressing may separate. Make a fresh batch or refrigerate leftovers instead.
Why does broccoli with yogurt and light mayonnaise get watery?
Broccoli with yogurt and light mayonnaise gets watery when the cooked florets are not drained or cooled fully, or when the yogurt is thin. Drain the broccoli thoroughly, use thick plain yogurt, and mix the dressing in close to serving time.
What yogurt works best in broccoli with yogurt and light mayonnaise?
Thick plain yogurt works best in broccoli with yogurt and light mayonnaise because it clings to the florets without making the salad runny. Greek-style yogurt gives a denser dressing; loosen it with a spoonful of regular yogurt if needed.
What can you serve with broccoli with yogurt and light mayonnaise?
Broccoli with yogurt and light mayonnaise works as a chilled side with grilled chicken, fish, or roasted vegetables. It also fits on a buffet or picnic table alongside bread and other salads; keep it chilled until serving.
Can you use frozen broccoli for broccoli with yogurt and light mayonnaise?
Yes, frozen broccoli can be used for broccoli with yogurt and light mayonnaise. Cook it just until tender, then drain it especially well and cool it completely, since thawed broccoli tends to release more water than fresh florets.
How can you make broccoli with yogurt and light mayonnaise lighter?
To make broccoli with yogurt and light mayonnaise lighter, use mostly plain yogurt and just a small spoonful of mayonnaise for its familiar flavor. Steam the broccoli rather than frying it, and season with lemon juice, herbs, or garlic.
Broccoli with Yogurt and Light Mayonnaise Vitamins & Minerals
Vitamins
Vitamin K
129µg · 108% DV
Vitamin C
69mg · 77% DV
Folate
70.5µg · 18% DV
B6
0.24mg · 14% DV
Minerals
Sodium
323mg · 14% DV
Phosphorus
92mg · 13% DV
Manganese
0.27mg · 12% DV
Potassium ⭐
398mg · 12% DV
Broccoli with Yogurt and Light Mayonnaise Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli with Yogurt and Light Mayonnaise
To burn the 101 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 Yogurt and Light Mayonnaise?
Broccoli with Yogurt and Light Mayonnaise is a chilled salad of cooked broccoli coated in yogurt and a little light mayonnaise. It is a straightforward home-style combination rather than a dish with one clearly established place of origin, and it works well as a vegetable side.
The yogurt brings a fresh tang, while the mayonnaise makes the dressing smoother and rounder; tender broccoli gives the salad its substance. Serve it cold alongside a main meal, add it to a picnic spread, or offer it as part of a buffet. Broccoli contributes fibre and vitamin C, while the creamy dressing adds richness. For a lighter version, use more yogurt and just enough mayonnaise to soften the tang.
How Nutritious Is Broccoli with Yogurt and Light Mayonnaise?
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
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 Yogurt and Light 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 Yogurt and Light Mayonnaise Contain Allergens?
Contains these allergens:
Which Diets Is Broccoli with Yogurt and Light Mayonnaise Good For?
Vegan
— Not 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 Yogurt and Light Mayonnaise Fat Profile
SATURATED
0.98g
MONOUNSATURATED
1.53g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 23.5:1
Above the ideal 4:1 (23.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.