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Oven-baked crispy broccoli with cheese Calories
Broccoli, cheese, oven-baked, crispy texture, rich in fiber and vitamins
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oven-baked crispy broccoli with cheese (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 9.7 g of carbs, 6.2 g of protein, 7.3 g of fat and 3.2 g of fiber. Its 102 µg of Vitamin K covers 85% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Oven-baked crispy broccoli with cheese Nutrition Facts
Selected: 1 serving (medium) · 120 g
132
KCAL / 120G
Carbs
9.7g
· 4% DV
Protein
6.2g
· 12% DV
Fat
7.3g
· 9% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 19% · Fat 51%
Oven-baked crispy broccoli with cheese nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 7.3 g | 9% |
| Saturated fat | 3.48 g | 17% |
| Trans fat | 0.02 g | |
| Sodium | 264 mg | 11% |
| Total carbohydrate | 9.7 g | 4% |
| Fiber | 3.2 g | 11% |
| Protein | 6.2 g | 12% |
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 Oven-baked crispy broccoli with cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 132 kcal |
| 1 piece (mini) | 40 g | 44 kcal |
| 1 piece (small) | 60 g | 66 kcal |
| 1 serving (small) | 80 g | 88 kcal |
| 1 cup (medium) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (medium) | 100 g | 110 kcal |
| 1 cup (large) | 140 g | 154 kcal |
| 1 piece (large) | 150 g | 165 kcal |
| 1 serving (large) | 180 g | 198 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Oven-baked crispy broccoli with cheese
How do you make oven-baked crispy broccoli with cheese?
Roast dry broccoli florets in a single layer with a little oil and seasoning, then add grated cheese near the end so it melts without burning. In the Turkish-style version, the cheese is kaşar, a mild, semi-hard cheese; cheddar is not required.
Why does oven-baked crispy broccoli with cheese turn soggy?
Oven-baked crispy broccoli with cheese turns soggy when the florets are wet, crowded on the tray, or roasted before the oven is hot. Dry the broccoli thoroughly, leave space between pieces, and add the cheese toward the end of cooking.
Do you need to boil broccoli before making oven-baked crispy broccoli with cheese?
No, you do not need to boil the broccoli first. Raw florets roast more readily when they are cut to a similar size and dried well; blanching adds moisture and can make it harder to get browned, crisp edges.
Can you make oven-baked crispy broccoli with cheese using frozen broccoli?
Yes, frozen broccoli works, but it releases more moisture and may not become as crisp as fresh broccoli. Thaw it first, drain it thoroughly, and pat it dry before roasting; spread it out so steam can escape.
What temperature and cooking time work for oven-baked crispy broccoli with cheese?
Roast oven-baked crispy broccoli with cheese at about 400–425°F (200–220°C) until the edges are browned, usually around 20–25 minutes. Add the cheese for the final few minutes and check early, since florets and ovens vary in size and heat.
Which cheese works best for oven-baked crispy broccoli with cheese?
A cheese that melts smoothly works best for oven-baked crispy broccoli with cheese. The Turkish dish uses kaşar; mozzarella can give a milder, stretchy topping, while a sharper cheese adds more flavor. Finely grated cheese melts evenly.
Can you make oven-baked crispy broccoli with cheese in an air fryer?
Yes, an air fryer can make oven-baked crispy broccoli with cheese with browned edges. Arrange the florets in a loose layer and shake the basket once during cooking. Add the cheese near the end so it melts without scorching.
How do you keep oven-baked crispy broccoli with cheese crispy when reheating it?
Reheat oven-baked crispy broccoli with cheese in an oven or air fryer rather than a microwave. Spread the leftovers out so hot air reaches the florets; microwaving heats them quickly but tends to soften their crisp edges.
Can you prepare oven-baked crispy broccoli with cheese ahead of time?
Yes, you can wash, dry, and cut the broccoli ahead, then keep it covered in the refrigerator. Wait to add oil, seasoning, and cheese until just before roasting; early salting or dressing can draw out moisture and reduce crispness.
What can you serve with oven-baked crispy broccoli with cheese?
Oven-baked crispy broccoli with cheese pairs well with roast chicken, fish, or a grain bowl. For a vegetarian meal, serve it with lentils or beans; their softer texture contrasts with the crisp broccoli and makes the dish more substantial.
Oven-baked crispy broccoli with cheese Vitamins & Minerals
Vitamins
Vitamin K
102µg · 85% DV
Vitamin C
54mg · 60% DV
B2
0.22mg · 17% DV
Folate
66µg · 17% DV
Minerals
Sodium
264mg · 11% DV
Phosphorus
78mg · 11% DV
Calcium
102mg · 10% DV
Manganese
0.22mg · 10% DV
Potassium ⭐
312mg · 9% DV
Oven-baked crispy broccoli with cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-baked crispy broccoli with cheese
To burn the 132 calories in 1 serving (medium) (120 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 Oven-baked crispy broccoli with cheese?
Oven-baked crispy broccoli with cheese is a simple, home-style dish of broccoli florets topped with cheese and baked until the edges turn golden. It is a Turkish-inspired way to make a familiar vegetable side more substantial; the cheese used in the Turkish dish is typically kaşar, a mild, sliceable cheese that melts well.
The broccoli stays tender inside while the browned cheese adds a savoury, slightly crisp finish. Serve it hot alongside a main dish, or pair it with a salad or yoghurt for a lighter meal. Broccoli contributes fibre and vitamins, while the cheese adds protein and richness. For a less-heavy version, use a modest amount of cheese and bake the florets with just a little oil.
How Nutritious Is Oven-baked crispy broccoli with cheese?
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 Oven-baked crispy broccoli with cheese 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 Oven-baked crispy broccoli with cheese Contain Allergens?
Contains these allergens:
Which Diets Is Oven-baked crispy broccoli with cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oven-baked crispy broccoli with cheese Fat Profile
SATURATED
3.48g
MONOUNSATURATED
2.04g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.