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Mixed Broccoli Salad Calories
A salad made with broccoli and mixed vegetables, providing fiber and vitamin C.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed Broccoli Salad (150 g) has 90 calories. That works out to 60 calories per 100 g. It contains 12 g of carbs, 3.6 g of protein, 3.3 g of fat and 4.7 g of fiber. Its 63 mg of Vitamin C covers 70% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Mixed Broccoli Salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
90
KCAL / 150G
Carbs
12g
· 4% DV
Protein
3.6g
· 7% DV
Fat
3.3g
· 4% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 16% · Fat 32%
Mixed Broccoli Salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.52 g | 3% |
| Trans fat | 0 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 4.7 g | 17% |
| Protein | 3.6 g | 7% |
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 Mixed Broccoli Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 90 kcal |
| 1 tablespoon (small) | 15 g | 9 kcal |
| 100 g | 100 g | 60 kcal |
| 1 cup (small) | 100 g | 60 kcal |
| 1 serving (medium) | 180 g | 108 kcal |
| 1 cup (large) | 200 g | 120 kcal |
| 1 serving (large) | 250 g | 150 kcal |
| 1 bottle (extra large) | 300 g | 180 kcal |
Calculated from 60 calories per 100 g.
Frequently Asked Questions About Mixed Broccoli Salad
Is mixed broccoli salad made with raw or cooked broccoli?
Mixed broccoli salad can use either raw or briefly cooked broccoli. Raw florets stay crisp, while a quick blanch softens them and gives a milder flavor. If you cook them, cool and drain them well before mixing so the salad does not turn watery.
What ingredients go in mixed broccoli salad?
Mixed broccoli salad combines broccoli with other vegetables; common additions include carrots, peppers, and sweet corn. The exact mix varies by recipe, and a lemon-and-oil dressing or a creamy plant-based dressing can bring the ingredients together.
Can you use frozen broccoli in mixed broccoli salad?
Yes, frozen broccoli can work in mixed broccoli salad, but thaw it and drain it thoroughly first. Briefly cooking it and cooling it before mixing helps preserve its texture; excess moisture can dilute the dressing and make the other vegetables soggy.
What dressing is best for mixed broccoli salad?
A tangy dressing with lemon juice, olive oil, and mustard complements mixed broccoli salad without masking the vegetables. Add it shortly before serving, or keep it separate until then, to help the broccoli and other ingredients stay crisp.
Why does mixed broccoli salad get watery?
Mixed broccoli salad gets watery when cooked broccoli is not drained, vegetables are wet after washing, or dressing and salt sit on them too long. Dry the ingredients thoroughly and dress the salad close to serving time.
Can mixed broccoli salad be frozen?
No, freezing prepared mixed broccoli salad is not recommended. Broccoli and other vegetables tend to soften and release water as they thaw, while dressing can separate. Freeze uncooked components separately if needed, then assemble a fresh salad after thawing.
How do you keep the broccoli florets from breaking up in mixed broccoli salad?
Keep the florets intact by cutting them into similar, bite-sized pieces and cooking them only until just tender. Let them cool before tossing, then fold the dressing through gently rather than stirring vigorously.
Can you make mixed broccoli salad ahead of time?
Yes, you can prepare the vegetables for mixed broccoli salad in advance. Store them dry and covered in the refrigerator, and keep the dressing separate; combine them shortly before serving for a fresher texture.
What goes well with mixed broccoli salad?
Mixed broccoli salad pairs well with grain bowls, roasted vegetables, and grilled or baked mains. For a more filling plant-based meal, serve it alongside lentils, chickpeas, or another substantial legume dish.
How do you stop mixed broccoli salad from tasting bitter?
To reduce bitterness in mixed broccoli salad, avoid overcooking the broccoli and balance its flavor with a bright dressing. Lemon juice, a little mustard, and crunchy, mildly sweet vegetables such as carrot can make the overall taste more balanced.
Mixed Broccoli Salad Vitamins & Minerals
Vitamins
Vitamin C
63mg · 70% DV
Vitamin K
82.5µg · 69% DV
Folate
82.5µg · 21% DV
B6
0.22mg · 13% DV
Minerals
Manganese
0.3mg · 13% DV
Potassium ⭐
435mg · 13% DV
Phosphorus
83mg · 12% DV
Sodium
270mg · 12% DV
Mixed Broccoli Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Broccoli Salad
To burn the 90 calories in 1 cup (medium) (150 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 Mixed Broccoli Salad?
Mixed broccoli salad brings broccoli together with other vegetables, and the exact combination can vary from one recipe to another. It is not tied to a single place of origin; the vegetables may be served raw, briefly cooked or chilled, depending on the preparation. The dressing is also flexible.
Broccoli’s gently earthy flavour and firm bite work well with the varied colours and textures of the other vegetables. Serve it as a side with a main meal, or make it part of a light lunch. It provides fibre and vitamin C, while the overall nutritional profile depends on the ingredients and dressing. For a lighter version, use a modest amount of dressing and pair it with a grain or beans.
How Nutritious Is Mixed 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 Mixed 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 Mixed Broccoli Salad Contain Allergens?
No known major allergens
Which Diets Is Mixed Broccoli Salad 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
Mixed Broccoli Salad Fat Profile
SATURATED
0.52g
MONOUNSATURATED
1.65g
POLYUNSATURATED
0.83g
Omega 6:3 ratio 5.7:1
Above the ideal 4:1 (5.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.