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Fried broccoli Calories
Fried broccoli, crispy outside, tender inside, nutritious.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fried broccoli (80 g) has 88 calories. That works out to 110 calories per 100 g. It contains 7 g of carbs, 2.6 g of protein, 5.8 g of fat and 2.5 g of fiber. Its 88 µg of Vitamin K covers 73% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Fried broccoli Nutrition Facts
Selected: 1 piece (medium) · 80 g
88
KCAL / 80G
Carbs
7g
· 3% DV
Protein
2.6g
· 5% DV
Fat
5.8g
· 7% 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 31% · Protein 11% · Fat 58%
Fried broccoli nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 88 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 0.88 g | 4% |
| Trans fat | 0.02 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 7 g | 3% |
| 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 Medium Fried broccoli?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 88 kcal |
| 1 piece (extra small) | 30 g | 33 kcal |
| 1 piece (small) | 50 g | 55 kcal |
| 1 cup (medium) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 100 g | 110 kcal |
| 1 piece (large) | 120 g | 132 kcal |
| 1 cup (large) | 140 g | 154 kcal |
| 1 serving (large) | 150 g | 165 kcal |
| 2 piece (double) | 160 g | 176 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Fried broccoli
How do you make fried broccoli at home?
To make fried broccoli, cut the florets into bite-size pieces, wash them, and dry them thoroughly. Coat them lightly in seasoned flour or batter, then fry until golden and drain on a rack or paper towel.
Why does fried broccoli turn soggy?
Fried broccoli often turns soggy because the florets are wet, the pan is crowded, or the oil is not hot enough. Dry the broccoli well and fry in batches so steam can escape and the coating can crisp.
Is fried broccoli better with batter or breadcrumbs?
Either works, but batter gives fried broccoli a more even, shell-like coating, while breadcrumbs create a rougher, crunchier crust. Press breadcrumbs gently onto the florets so they stay in place during frying.
Can you fry broccoli without boiling it first?
Yes, you can fry broccoli without boiling it first. Cut the florets small enough to cook through while their surfaces brown; parboiling is usually unnecessary and can leave them too soft or damp for a crisp coating.
What oil is best for frying broccoli?
A neutral oil that tolerates high heat, such as canola or sunflower oil, is a practical choice for fried broccoli. Avoid strongly flavored oils if you want the broccoli and its coating to remain the main flavors.
Can you make fried broccoli with frozen broccoli?
Yes, frozen broccoli can be used, but thaw it completely and drain and dry it well first. Excess moisture makes hot oil splatter and prevents the coating from crisping evenly.
How do you keep fried broccoli crispy before serving?
Keep fried broccoli on a wire rack rather than piling it on a plate, where trapped steam softens the coating. If you need to hold a batch, place the rack in a low oven while the remaining florets cook.
What dip goes well with fried broccoli?
Fried broccoli pairs well with garlic yogurt, ranch, or a lemony mayonnaise dip. Serve the dip on the side instead of coating the florets, so the crisp exterior does not become soggy.
How should you reheat leftover fried broccoli?
Reheat leftover fried broccoli in an oven or air fryer to bring back some of its crispness. Spread the pieces out rather than stacking them; a microwave is convenient but tends to soften the coating.
Is fried broccoli healthy?
Fried broccoli still provides broccoli’s nutrients, but the coating and absorbed oil make it richer than steamed broccoli. For a lighter version, use a thin coating and cook with less oil or use an air fryer.
Fried broccoli Vitamins & Minerals
Vitamins
Vitamin K
88µg · 73% DV
Vitamin C
40mg · 44% DV
Folate
44µg · 11% DV
Vitamin E
1.44mg · 10% DV
Minerals
Potassium ⭐
248mg · 7% DV
Manganese
0.16mg · 7% DV
Phosphorus
44mg · 6% DV
Magnesium
18mg · 4% DV
Sodium
96mg · 4% DV
Fried broccoli Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried broccoli
To burn the 88 calories in 1 piece (medium) (80 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 Fried broccoli?
Fried broccoli is made by cooking broccoli florets in hot oil, either in a pan or a fryer. Some versions use a light coating, while others let the florets brown on their own. The cooking gives them crisp, browned edges and a tender centre, with broccoli’s earthy, slightly bitter flavour still coming through. It is served as a side dish or snack in many places, often seasoned with salt, pepper, garlic or lemon; a dipping sauce is another common option.
Broccoli contributes fibre, while the oil used for frying adds richness and energy. For a lighter version, use just a little oil in a pan or roast the florets until browned. It pairs well with grilled foods, grains or a tangy yogurt-based dip.
How Nutritious Is Fried broccoli?
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 Fried broccoli 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 Fried broccoli Contain Allergens?
No known major allergens
Which Diets Is Fried broccoli Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fried broccoli Fat Profile
SATURATED
0.88g
MONOUNSATURATED
2.24g
POLYUNSATURATED
1.84g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.