Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Raw broccoli salad Calories
Low-calorie raw broccoli salad rich in vitamin C and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Raw broccoli salad (90 g) has 31 calories. That works out to 34 calories per 100 g. It contains 5.9 g of carbs, 2.5 g of protein, 0.4 g of fat and 2.3 g of fiber. Its 80.3 mg of Vitamin C covers 89% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Raw broccoli salad Nutrition Facts
Selected: 1 cup (chopped) · 90 g
31
KCAL / 90G
Carbs
5.9g
· 2% DV
Protein
2.5g
· 5% DV
Fat
0.4g
· 1% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 27% · Fat 10%
Raw broccoli salad nutrition facts table · 1 cup (chopped) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 31 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 30 mg | 1% |
| Total carbohydrate | 5.9 g | 2% |
| Fiber | 2.3 g | 8% |
| Protein | 2.5 g | 5% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Chopped Raw broccoli salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 90 g | 31 kcal |
| 100 g | 100 g | 34 kcal |
| 1 serving (small) | 120 g | 41 kcal |
| ½ piece (half) | 150 g | 51 kcal |
| 2 cup (chopped) | 180 g | 61 kcal |
| 1 serving (medium) | 180 g | 61 kcal |
| 1 serving (large) | 250 g | 85 kcal |
| 1 piece (whole) | 300 g | 102 kcal |
Calculated from 34 calories per 100 g.
Frequently Asked Questions About Raw broccoli salad
How do you make raw broccoli salad?
To make raw broccoli salad, cut washed broccoli into small florets and toss it with a dressing and your preferred mix-ins. A creamy mayonnaise-and-vinegar dressing with raisins, seeds, or chopped onion is a common combination.
Is raw broccoli salad safe to eat?
Yes, raw broccoli salad is safe for most people when the broccoli is thoroughly washed and handled with clean utensils. Cut away damaged areas, and refrigerate the prepared salad rather than leaving it at room temperature.
Does raw broccoli salad cause gas?
It can: raw broccoli may cause gas or bloating for some people because of its fiber and fermentable carbohydrates. Try a smaller serving, chop the florets finely, and eat slowly to see how your body responds.
What dressing goes well with raw broccoli salad?
A tangy, creamy dressing works especially well with raw broccoli salad. Mix mayonnaise or plain yogurt with vinegar or lemon juice, a little mustard, and seasoning; the acidity balances broccoli’s strong, earthy flavor.
Can you eat the stems in raw broccoli salad?
Yes, broccoli stems are good in raw broccoli salad. Peel off the tough outer layer, then slice or grate the tender center so it is easier to chew and blends well with the florets.
How do you keep raw broccoli salad from getting soggy?
Keep raw broccoli salad crisp by storing the dressing separately and tossing it in shortly before serving. Dry the washed florets well, and add crunchy toppings such as seeds or nuts at the last minute.
Can you freeze raw broccoli salad?
No, freezing assembled raw broccoli salad is not recommended because thawing makes the florets limp and watery, and the dressing may separate. Freeze plain broccoli separately if needed, but use it later in a cooked dish.
How far ahead can you make raw broccoli salad?
You can prepare raw broccoli salad a day ahead, but keep the dressing and crunchy toppings separate until serving. Store the chopped broccoli in a covered container in the refrigerator so it stays fresher and firmer.
Why does raw broccoli salad taste bitter?
Raw broccoli salad can taste bitter if the broccoli is old, the stems are left unpeeled, or the pieces are large and strongly flavored. Choose fresh, firm broccoli, trim the stems, and add an acidic or creamy dressing.
Should you blanch broccoli for raw broccoli salad?
No, blanching is unnecessary for raw broccoli salad and changes its crisp, fresh texture. If you prefer a milder flavor, briefly blanch the florets, cool them promptly in cold water, and drain them very thoroughly before dressing.
Raw broccoli salad Vitamins & Minerals
Vitamins
Vitamin C
80.28mg · 89% DV
Vitamin K
91.44µg · 76% DV
Folate
56.7µg · 14% DV
B5
0.52mg · 10% DV
Minerals
Phosphorus
59mg · 8% DV
Potassium ⭐
284mg · 8% DV
Manganese
0.19mg · 8% DV
Copper
0.04mg · 4% DV
Sodium
30mg · 1% DV
Raw broccoli salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw broccoli salad
To burn the 31 calories in 1 cup (chopped) (90 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 Raw broccoli salad?
Raw broccoli salad is made with chopped, uncooked broccoli tossed in a dressing; recipes may add onion, dried fruit, nuts or seeds. It is especially familiar in the United States, where creamy versions are common, though lighter vinaigrette-style dressings are also used. The exact mix varies from one kitchen to another.
The florets stay crisp, with a fresh, slightly peppery flavour that works well beside grilled food or as a make-ahead lunch. It is low in calories and provides fibre and vitamin C; a 100 g portion has 34 calories. For a lighter version, use a modest amount of dressing, or add beans to make it more filling.
How Nutritious Is Raw broccoli salad?
Nutrient density
Very 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 Raw broccoli salad Processed?
NOVA 1
Unprocessed
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 Raw broccoli salad Contain Allergens?
No known major allergens
Which Diets Is Raw 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
✓ Suitable
Low FODMAP
— Not suitable
Raw broccoli salad Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Compare Raw broccoli salad
Foods Similar to Raw broccoli salad
Have another question about Raw broccoli salad?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.