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Source of fiber, vitamin C, and monounsaturated fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Lemon Broccoli with Olive Oil (180 g) has 148 calories. That works out to 82 calories per 100 g. It contains 10.4 g of carbs, 4.3 g of protein, 11.3 g of fat and 5.6 g of fiber. Its 208.8 µg of Vitamin K covers 174% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
148
KCAL / 180G
Carbs
10.4g
· 4% DV
Protein
4.3g
· 9% DV
Fat
11.3g
· 14% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 11% · Fat 63%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 148 kcal | |
| Total fat | 11.3 g | 14% |
| Saturated fat | 1.64 g | 8% |
| Trans fat | 0 g | |
| Sodium | 49 mg | 2% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 5.6 g | 20% |
| Protein | 4.3 g | 9% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 148 kcal |
| 1 piece (small) | 70 g | 57 kcal |
| 100 g | 100 g | 82 kcal |
| 1 cup (chopped) | 120 g | 98 kcal |
| 2 cup (chopped) | 240 g | 197 kcal |
| 1 serving (large) | 250 g | 205 kcal |
| 1 piece (whole) | 300 g | 246 kcal |
Calculated from 82 calories per 100 g.
Lemon Broccoli with Olive Oil is made by cooking broccoli until just tender, then tossing it with olive oil and lemon juice. Cut the florets to a similar size so they cook evenly, and avoid overcooking them.
Yes, you can roast Lemon Broccoli with Olive Oil. Toss the florets with olive oil, spread them in a single layer, and roast until browned at the edges; add the lemon juice after roasting to keep its flavor fresh.
Yes, frozen broccoli works for Lemon Broccoli with Olive Oil. Cook it straight from frozen and check it early, since it can soften faster than fresh broccoli; drain away excess water before adding the oil and lemon.
Add the lemon to Lemon Broccoli with Olive Oil after cooking. This keeps the citrus flavor bright and avoids cooking away its fresh aroma; start with a little juice, taste, and add more if you want extra tang.
Lemon Broccoli with Olive Oil turns soggy when the broccoli is overcooked or left sitting in cooking water. Cook it until just tender, drain it well, and add the dressing shortly before serving rather than letting it soak.
Lemon Broccoli with Olive Oil pairs well with grilled fish, chicken, beans, or lentils. It also works as a bright vegetable side for pasta or grain bowls, where the lemon cuts through richer flavors.
Yes, you can prepare Lemon Broccoli with Olive Oil ahead of time. Cook and drain the broccoli, chill it in a covered container, then toss it with the lemon and olive oil shortly before serving for a fresher taste.
Lemon Broccoli with Olive Oil keeps for about 3 days in a covered container in the refrigerator. Refrigerate it promptly after serving, and take out only the portion you plan to eat.
Lemon Broccoli with Olive Oil can be served warm, at room temperature, or chilled. For a cold side, let the cooked broccoli cool before dressing it, so it does not become watery in the container.
Yes, the stems are edible in Lemon Broccoli with Olive Oil. Peel the tougher outer layer, slice the stem thinly, and cook it with the florets; thinner pieces help the stem become tender at the same time.
Vitamins
Vitamin K
208.8µg · 174% DV
Vitamin C
93.6mg · 104% DV
Folate
117µg · 29% DV
B6
0.32mg · 19% DV
Minerals
Manganese
0.41mg · 18% DV
Potassium ⭐
558mg · 16% DV
Phosphorus
110mg · 16% DV
Copper
0.13mg · 14% DV
Sodium
49mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 148 calories in 1 serving (medium) (180 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.
Lemon Broccoli with Olive Oil is a simple vegetable side made by cooking or tossing broccoli with olive oil and lemon. It draws on the familiar Mediterranean pairing of bright citrus and fruity oil, and works as an easy addition to a home-cooked meal.
The broccoli stays pleasantly firm when lightly cooked, while lemon lifts its earthy, green flavour and olive oil adds a smooth finish. Serve it warm or at room temperature alongside fish, chicken, grains or beans; it can also make a light lunch with bread. It provides fibre and vitamin C, while much of its fat comes from olive oil’s monounsaturated fats. For a lighter dish, use a modest amount of oil and add extra lemon for flavour.
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.
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.
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
1.64g
MONOUNSATURATED
8.33g
POLYUNSATURATED
1.13g
Omega 6:3 ratio 11.6:1
Above the ideal 4:1 (11.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.