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Low broccoli salad Calories
Light broccoli salad, low in broccoli, low calorie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Low broccoli salad (80 g) has 42 calories. That works out to 52 calories per 100 g. It contains 5.3 g of carbs, 1.8 g of protein, 1.7 g of fat and 2.2 g of fiber. Its 52 µg of Vitamin K covers 43% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Low broccoli salad Nutrition Facts
Selected: 1 cup (medium) · 80 g
42
KCAL / 80G
Carbs
5.3g
· 2% DV
Protein
1.8g
· 4% DV
Fat
1.7g
· 2% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 16% · Fat 35%
Low broccoli salad nutrition facts table · 1 cup (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 42 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 88 mg | 4% |
| Total carbohydrate | 5.3 g | 2% |
| Fiber | 2.2 g | 8% |
| Protein | 1.8 g | 4% |
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 Low broccoli salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 80 g | 42 kcal |
| ½ cup (small) | 40 g | 21 kcal |
| 1 serving (medium) | 90 g | 47 kcal |
| 100 g | 100 g | 52 kcal |
| 1 piece (whole) | 100 g | 52 kcal |
| 1.5 cup (large) | 120 g | 62 kcal |
| 2 cup (jumbo) | 160 g | 83 kcal |
| 1 bottle (large) | 200 g | 104 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Low broccoli salad
How do you make low broccoli salad?
Low broccoli salad is made with a smaller amount of broccoli alongside other salad ingredients. Cut the florets small and combine them with vegetables such as carrot or sweetcorn, then add a dressing just before serving.
Should broccoli be raw or cooked in low broccoli salad?
Low broccoli salad can use either raw or lightly cooked broccoli. Raw florets stay crisp, while a brief blanch makes them more tender; cool blanched broccoli thoroughly before mixing it with the other ingredients.
What dressing goes with low broccoli salad?
Yogurt, lemon-and-olive-oil, and mayonnaise-based dressings all work with low broccoli salad. A tangy dressing complements the broccoli particularly well; add it shortly before serving if you want the other vegetables to stay crisp.
What ingredients go in low broccoli salad?
Low broccoli salad can include carrot, sweetcorn, cucumber, leafy greens, or chickpeas alongside the smaller amount of broccoli. Recipes vary, so choose add-ins that suit the dressing and cut them into similarly sized pieces.
Can you make low broccoli salad ahead of time?
Yes, you can prepare low broccoli salad ahead of time. Keep the chopped ingredients covered in the refrigerator and store the dressing separately; mix them shortly before serving to help prevent the salad from becoming watery.
How long does low broccoli salad last in the fridge?
Low broccoli salad generally keeps for about 2–3 days in a covered container in the refrigerator. If it contains a creamy dressing, its texture may deteriorate sooner, so keep it chilled and discard it if it has been left out for a long time.
What can you serve with low broccoli salad?
Low broccoli salad pairs well with grilled fish, chicken, roasted vegetables, or a bean-based main. It can also go into a packed lunch with bread or grains; keep the dressing separate until you are ready to eat.
How do you wash and cut broccoli for low broccoli salad?
Separate the broccoli into florets and rinse them thoroughly under running water for low broccoli salad. Drain well, then cut the florets into small, even pieces so they mix easily with the other ingredients.
Can you use frozen broccoli in low broccoli salad?
Yes, frozen broccoli can work in low broccoli salad, but cook it first according to the package directions and drain it very well. Let it cool completely before mixing, since excess moisture can dilute the dressing and soften the salad.
Can low broccoli salad be made without mayonnaise?
Yes, low broccoli salad can be made without mayonnaise. Use plain yogurt, a lemon-and-olive-oil dressing, or a simple vinaigrette instead; add the dressing gradually so it coats the ingredients without pooling at the bottom.
Low broccoli salad Vitamins & Minerals
Vitamins
Vitamin K
52µg · 43% DV
Vitamin C
30.4mg · 34% DV
Vitamin A
88µg · 10% DV
Folate
36µg · 9% DV
Minerals
Manganese
0.16mg · 7% DV
Phosphorus
38mg · 5% DV
Potassium ⭐
168mg · 5% DV
Sodium
88mg · 4% DV
Low broccoli salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low broccoli salad
To burn the 42 calories in 1 cup (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 Low broccoli salad?
Low broccoli salad is a simple salad made with a modest amount of broccoli, often combined with other vegetables and a dressing. It is not tied to one fixed traditional recipe, so the ingredients and seasoning can vary with the cook and the meal. Broccoli brings a fresh, mildly earthy flavour and a firm bite, while the other components give the salad its character.
Serve it as a side with lunch or dinner, or add it to a light meal. At 52 kcal per 100 g, it is a relatively light choice, though the dressing and portion size matter. It pairs well with grilled fish, beans or other main dishes; keep the dressing modest if you want to preserve its lighter character.
How Nutritious Is Low broccoli salad?
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 Low broccoli salad 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 Low broccoli salad Contain Allergens?
No known major allergens
Which Diets Is Low broccoli salad Good For?
Vegan
✓ 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
Low broccoli salad Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.