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Roasted Broccoli Calories
Oven-roasted broccoli, rich in fiber and vitamin C.
In season: Autumn · Winter · Spring
CALORIES
GI
POTASSIUM
FIBER
Quick answer
100 g of Roasted Broccoli has 45 calories. It contains 7.5 g of carbs, 3.2 g of protein, 1.1 g of fat and 3.3 g of fiber. Its 102 µg of Vitamin K covers 85% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Roasted Broccoli?
Roasted Broccoli is made by cooking broccoli florets and stems in the oven until tender, with browned, sometimes crisp edges. A little oil, salt and pepper make a simple version; garlic, lemon or spices can add extra flavour. Roasting brings out the vegetable’s savoury taste while leaving the crowns lightly crisp and the thicker stems soft.
It works as a warm side with fish, chicken or other mains, or can be added to grain bowls and salads. Broccoli provides fibre and vitamin C, making this a vegetable-forward choice that is filling without being heavy. Use just enough oil to coat the florets, and pair them with a whole grain or a protein-rich dish for a more substantial meal.
Roasted Broccoli Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
7.5g
· 3% DV
Protein
3.2g
· 6% DV
Fat
1.1g
· 1% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 24% · Fat 19%
Roasted Broccoli Vitamins & Minerals
Vitamins
Vitamin K
102µg · 85% DV
Vitamin C
65mg · 72% DV
Folate
67µg · 17% DV
B5
0.55mg · 11% DV
Minerals
Phosphorus
66mg · 9% DV
Potassium ⭐
316mg · 9% DV
Iron
1mg · 6% DV
Calcium
47mg · 5% DV
How Nutritious Is Roasted Broccoli?
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.
Roasted Broccoli Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted Broccoli
To burn the 45 calories in 100 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.
Is Roasted 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 Roasted Broccoli Contain Allergens?
No known major allergens
Which Diets Is Roasted 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
Roasted Broccoli Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Roasted Broccoli
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Frequently Asked Questions About Roasted Broccoli
How do you make roasted broccoli?
To make roasted broccoli, cut it into florets, wash and dry them thoroughly, then toss with olive oil, salt and pepper. Spread the pieces out on a baking sheet and roast in a preheated oven until tender with browned edges.
How do you get roasted broccoli crispy?
For crispy roasted broccoli, dry the florets well and leave space between them on the pan. Crowding traps steam and softens the broccoli. Use just enough oil to coat the surfaces, and roast on a hot, preheated tray.
Can you roast frozen broccoli?
Yes, you can roast frozen broccoli, but it usually comes out softer than fresh broccoli. Roast it straight from frozen rather than thawing it first, spread it out well, and expect extra moisture before the edges brown.
Do you need to blanch broccoli before roasting it?
No, broccoli does not need blanching before roasting. Put the raw florets straight into the oven; blanching first adds moisture and can make the finished roasted broccoli too soft instead of browned at the edges.
How long does roasted broccoli take in the oven?
Roasted broccoli typically takes about 20–25 minutes at 220°C (425°F). Check it as it cooks, since small florets brown sooner than large ones; it is ready when tender and browned in spots.
What seasonings taste good on roasted broccoli?
Garlic, black pepper, chili flakes and Parmesan all pair well with roasted broccoli. Add lemon juice or zest after roasting for a brighter flavor, rather than putting it on before baking where it can lose its freshness.
Can you eat the stems of roasted broccoli?
Yes, broccoli stems are edible when roasted. Peel away the tough outer layer, slice the stems so they cook evenly, and roast them alongside the florets; thicker pieces may need a little longer in the oven.
How long does roasted broccoli last in the fridge?
Roasted broccoli keeps for about 3–4 days in a covered container in the refrigerator. Let it cool before storing, and refrigerate it promptly rather than leaving it at room temperature for an extended time.
What should you serve with roasted broccoli?
Roasted broccoli works well with roast chicken, fish, pasta or grains such as rice and quinoa. You can also add it to a grain bowl with beans and a tangy sauce for a meat-free meal.
Why is my roasted broccoli mushy instead of crispy?
Roasted broccoli is usually mushy because it was wet, crowded on the pan or cooked at too low a temperature. Dry the florets thoroughly, spread them in a single layer and use a fully preheated oven so moisture can escape.
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Nutrition data compiled from USDA FoodData Central and scientific sources.