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Oil-free sautéed broccoli Calories
Rich in vitamins C and K and dietary fiber
CALORIES
GI
POTASSIUM
FIBER
Oil-free sautéed broccoli Nutrition Facts
Selected: 100 g
35
KCAL / 100G
Carbs
7.2g
· 69%
Protein
2.4g
· 23%
Fat
0.4g
· 8%
Fiber
3.3g
Oil-free sautéed broccoli Vitamins & Minerals
Vitamins
Vitamin K
141µg · 118% DV
Vitamin C
64.9mg · 72% DV
Folate
108µg · 27% DV
B6
0.18mg · 11% DV
Minerals
Phosphorus
67mg · 10% DV
Potassium ⭐
316mg · 9% DV
Iron
1mg · 6% DV
Magnesium
21mg · 5% DV
Oil-free sautéed broccoli Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oil-free sautéed broccoli 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 Oil-free sautéed broccoli Contain Allergens?
No known major allergens
Which Diets Is Oil-free sautéed broccoli 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
Oil-free sautéed broccoli Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Oil-free sautéed broccoli
Oil-free sautéed broccoli — Frequently Asked Questions
Why does oil-free sautéed broccoli stick to the pan?
Preheat the pan well and add the broccoli in a single layer to reduce sticking. If needed, add a small splash of water or unsalted stock and cover briefly; too much liquid will steam it rather than sauté it.
How can I keep oil-free sautéed broccoli crisp-tender?
Cook it quickly over medium-high heat and avoid overcrowding the pan. Cut florets to a similar size and slice the stems more thinly so they cook evenly.
How do I reduce broccoli’s bitter or sulfur-like taste?
Overcooking can intensify both the odor and bitter notes. A short sauté, plus garlic, lemon juice, black pepper, or a yogurt-based sauce, can make the flavor milder.
What should I serve with oil-free sautéed broccoli?
Pair it with chickpeas, lentils, eggs, fish, chicken, or tofu for a more filling meal. Serving it with vitamin C-rich foods such as lemon, tomatoes, or peppers may support absorption of iron from plant foods.
Is oil-free sautéed broccoli better before or after a workout?
Because its fiber can cause bloating for some people, a large serving is not ideal immediately before intense exercise. After training, it works well as the vegetable part of a meal that also includes protein and carbohydrates.
Can oil-free sautéed broccoli cause gas?
It can, because broccoli contains fiber and fermentable carbohydrates. Starting with a smaller portion, chewing thoroughly, and cooking it well may improve tolerance.
Is broccoli harmful for people with thyroid conditions?
Normal portions of cooked broccoli are generally not a concern for most people who get enough iodine. If you have thyroid disease, iodine deficiency, or a specific treatment plan, discuss frequent large servings with your clinician or dietitian.
Can people taking blood thinners eat broccoli?
Broccoli contains vitamin K, so people taking warfarin should keep their intake reasonably consistent from day to day. Do not stop the medication or eliminate broccoli without guidance from the healthcare professional managing the treatment.
How long does oil-free sautéed broccoli keep in the fridge?
Refrigerate it in a covered container within two hours of cooking. It is best eaten within 3 to 4 days; reheat only the portion you plan to eat until hot throughout.
Can oil-free sautéed broccoli be frozen?
Yes, once fully cooled, it can be frozen in portions. It will become softer after thawing, so it is especially useful in soups, omelets, pasta dishes, or cooked meals.
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Nutrition data compiled from USDA FoodData Central and scientific sources.