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Garlic broccoli Calories
Healthy vegetable dish made with broccoli and garlic
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Garlic broccoli (90 g) has 35 calories. That works out to 39 calories per 100 g. It contains 5.6 g of carbs, 2.6 g of protein, 0.7 g of fat and 2.5 g of fiber. Its 55.8 mg of Vitamin C covers 62% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Garlic broccoli Nutrition Facts
Selected: 1 cup (medium) · 90 g
35
KCAL / 90G
Carbs
5.6g
· 2% DV
Protein
2.6g
· 5% DV
Fat
0.7g
· 1% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 27% · Fat 16%
Garlic broccoli nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 35 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 24 mg | 1% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 2.5 g | 9% |
| Protein | 2.6 g | 5% |
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 Garlic broccoli?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 35 kcal |
| 1 piece (small) | 50 g | 20 kcal |
| 1 serving (small) | 60 g | 23 kcal |
| 100 g | 100 g | 39 kcal |
| 1 piece (large) | 100 g | 39 kcal |
| 1 serving (large) | 120 g | 47 kcal |
| 2 cup (large) | 180 g | 70 kcal |
| 1 bottle (jumbo) | 250 g | 98 kcal |
Calculated from 39 calories per 100 g.
Frequently Asked Questions About Garlic broccoli
How do you make garlic broccoli?
Make garlic broccoli by cooking broccoli until just tender, then tossing it with briefly cooked garlic. Steam or sauté the florets, and add the garlic near the end so it becomes fragrant without burning or turning bitter.
Can you roast garlic broccoli in the oven?
Yes, garlic broccoli roasts well in the oven. Toss the florets with a little oil, spread them in a single layer, and roast until tender with browned edges; add minced garlic near the end so it does not scorch.
When should you add garlic to garlic broccoli?
Add the garlic near the end when making garlic broccoli. Minced garlic cooks quickly and can turn bitter if it browns too much, so stir it in once the broccoli is nearly tender and cook just until fragrant.
Why does garlic broccoli taste bitter?
Garlic broccoli can taste bitter if the garlic burns or the broccoli is overcooked. Use moderate heat, add the garlic late, and stop cooking when the florets are tender but still hold their shape.
What goes well with garlic broccoli?
Garlic broccoli pairs well with rice, pasta, roasted potatoes, tofu, fish, or chicken. For a quick meal, toss it with pasta and a little cooking water, or serve it as a side with a simple grain and protein.
Can you make garlic broccoli with frozen broccoli?
Yes, frozen broccoli works for garlic broccoli, though it may be softer than fresh. Cook it from frozen in a hot pan so excess moisture can evaporate, then add the garlic once the broccoli is heated through.
How do you keep garlic broccoli from getting soggy?
Keep garlic broccoli from getting soggy by using high heat and avoiding overcrowding the pan. If you use frozen broccoli, let its extra moisture cook off before adding garlic; for fresh broccoli, cook only until just tender.
How long does garlic broccoli last in the fridge?
Garlic broccoli keeps in a covered container in the refrigerator for about three days. Refrigerate it after it has cooled, and reheat only the portion you plan to eat to preserve its texture.
Can you freeze cooked garlic broccoli?
Yes, you can freeze cooked garlic broccoli, but it will be softer after thawing. Cool it, portion it into airtight containers, and use it later in soups, pasta, or stir-fries rather than expecting crisp florets.
Is garlic broccoli good for you?
Yes, garlic broccoli is a nutritious vegetable side, providing broccoli along with the flavor of garlic. Steaming or lightly sautéing it keeps the dish simple; adding lots of oil, cheese, or salty sauces changes its overall nutritional profile.
Garlic broccoli Vitamins & Minerals
Vitamins
Vitamin C
55.8mg · 62% DV
Vitamin K
73.8µg · 62% DV
Folate
55.8µg · 14% DV
B5
0.54mg · 11% DV
Minerals
Phosphorus
59mg · 8% DV
Manganese
0.18mg · 8% DV
Potassium ⭐
264mg · 8% DV
Calcium
46mg · 5% DV
Sodium
24mg · 1% DV
Garlic broccoli Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Garlic broccoli
To burn the 35 calories in 1 cup (medium) (90 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 Garlic broccoli?
Garlic broccoli is a simple dish of broccoli cooked with garlic, often steamed, boiled briefly or sautéed. There is no single regional origin: home cooks adapt it with olive oil, lemon, herbs or other seasonings. The garlic brings a savoury edge to broccoli’s mild, green flavour, while a short cooking time helps keep the florets tender rather than mushy.
Serve it warm as a side with fish, grains or roasted dishes, or let it cool for a vegetable salad. It also works as a light addition to a weeknight meal. With 2.8 g of fibre per 100 g, it contributes fibre without being especially energy-dense. For a more filling plate, pair it with beans, lentils or a protein of your choice.
How Nutritious Is Garlic broccoli?
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 Garlic broccoli 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 Garlic broccoli Contain Allergens?
No known major allergens
Which Diets Is Garlic broccoli 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
Garlic broccoli Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.