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🥦

●Low GI

Lemon Broccoli with Olive Oil Calories

Source of fiber, vitamin C, and monounsaturated fat

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

82kcal

GI

15low

POTASSIUM · 100 G

310mg

FIBER · 100 G

3.1g

Quick answer

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.

Lemon Broccoli with Olive Oil Nutrition Facts

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%

Lemon Broccoli with Olive Oil nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories148 kcal
Total fat11.3 g14%
Saturated fat1.64 g8%
Trans fat0 g
Sodium49 mg2%
Total carbohydrate10.4 g4%
Fiber5.6 g20%
Protein4.3 g9%

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 Lemon Broccoli with Olive Oil?

ServingAmountCalories
1 serving (medium)180 g148 kcal
1 piece (small)70 g57 kcal
100 g100 g82 kcal
1 cup (chopped)120 g98 kcal
2 cup (chopped)240 g197 kcal
1 serving (large)250 g205 kcal
1 piece (whole)300 g246 kcal

Calculated from 82 calories per 100 g.

Frequently Asked Questions About Lemon Broccoli with Olive Oil

How do you make Lemon Broccoli with Olive Oil?

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.

Can you roast Lemon Broccoli with Olive Oil?

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.

Can you make Lemon Broccoli with Olive Oil using frozen broccoli?

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.

When should you add lemon to Lemon Broccoli with Olive Oil?

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.

Why does Lemon Broccoli with Olive Oil turn soggy?

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.

What should you serve with Lemon Broccoli with Olive Oil?

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.

Can you prepare Lemon Broccoli with Olive Oil ahead of time?

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.

How long does Lemon Broccoli with Olive Oil last in the fridge?

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.

Is Lemon Broccoli with Olive Oil served hot or cold?

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.

Can you eat the stems in Lemon Broccoli with Olive Oil?

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.

Lemon Broccoli with Olive Oil Vitamins & Minerals

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

Lemon Broccoli with Olive Oil Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1.8
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Lemon Broccoli with Olive Oil

To burn the 148 calories in 1 serving (medium) (180 g):

🚶

37min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Lemon Broccoli with Olive Oil?

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.

How Nutritious Is Lemon Broccoli with Olive Oil?

Nutrient density

Very high

82/ 100

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

51/ 100

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 Lemon Broccoli with Olive Oil 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 Lemon Broccoli with Olive Oil Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Lemon Broccoli with Olive Oil Good For?

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

Lemon Broccoli with Olive Oil Fat Profile

SATURATED

1.64g

MONOUNSATURATED

8.33g

POLYUNSATURATED

1.13g

⚖️

Omega 6:3 ratio 11.6:1

Above the ideal 4:1 (11.6:1).

Compare Lemon Broccoli with Olive Oil

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Foods Similar to Lemon Broccoli with Olive Oil

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Nutrition data compiled from USDA FoodData Central and scientific sources.