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Sauteed broccoli and cauliflower Calories
Low-calorie sautéed vegetable mix rich in fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Sauteed broccoli and cauliflower (140 g) has 73 calories. That works out to 52 calories per 100 g. It contains 9.9 g of carbs, 3.9 g of protein, 2.9 g of fat and 4.2 g of fiber. Its 103.6 µg of Vitamin K covers 86% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sauteed broccoli and cauliflower Nutrition Facts
Selected: 1 cup (chopped) · 140 g
73
KCAL / 140G
Carbs
9.9g
· 4% DV
Protein
3.9g
· 8% DV
Fat
2.9g
· 4% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 19% · Fat 32%
Sauteed broccoli and cauliflower nutrition facts table · 1 cup (chopped) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 73 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 39 mg | 2% |
| Total carbohydrate | 9.9 g | 4% |
| Fiber | 4.2 g | 15% |
| Protein | 3.9 g | 8% |
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 Chopped Sauteed broccoli and cauliflower?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 140 g | 73 kcal |
| ½ cup (chopped) | 70 g | 36 kcal |
| 1 piece (small) | 90 g | 47 kcal |
| 100 g | 100 g | 52 kcal |
| 1 serving (small) | 120 g | 62 kcal |
| 1 piece (medium) | 150 g | 78 kcal |
| 1 serving (medium) | 180 g | 94 kcal |
| 1 piece (large) | 220 g | 114 kcal |
| 1 serving (large) | 260 g | 135 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Sauteed broccoli and cauliflower
How long does it take to cook sauteed broccoli and cauliflower?
Sauteed broccoli and cauliflower usually take about 8–12 minutes in a hot pan, depending on floret size and how tender you like them. Cut the cauliflower smaller or start it first so both vegetables finish at roughly the same time.
Can you make sauteed broccoli and cauliflower with frozen vegetables?
Yes, frozen broccoli and cauliflower work for sauteing, but they release more moisture than fresh vegetables. Add them straight to a hot, uncrowded pan and cook until the liquid evaporates and the florets are heated through.
How do you keep sauteed broccoli and cauliflower from getting mushy?
Cook sauteed broccoli and cauliflower in a wide pan over medium-high heat, and avoid covering them for the whole cooking time. Use evenly sized florets and stop cooking when they are tender but still hold their shape.
What sauce goes well with sauteed broccoli and cauliflower?
A squeeze of lemon with garlic and olive oil is a simple match for sauteed broccoli and cauliflower. For a richer finish, toss the vegetables with grated Parmesan or serve them with tahini-lemon sauce.
Can you add cheese to sauteed broccoli and cauliflower?
Yes, cheese pairs well with sauteed broccoli and cauliflower. Add grated Parmesan near the end so it melts lightly, or sprinkle feta over the vegetables after cooking to keep its texture distinct.
Can sauteed broccoli and cauliflower be made ahead?
Yes, you can make sauteed broccoli and cauliflower ahead, though the florets soften as they sit. Refrigerate them in a covered container and reheat briefly in a skillet to restore some of their browned edges.
What protein goes with sauteed broccoli and cauliflower?
Chicken, salmon, eggs, tofu, or chickpeas all pair well with sauteed broccoli and cauliflower. Add the protein separately or toss it in near the end if it is already cooked, so the vegetables do not overcook.
Is sauteed broccoli and cauliflower healthy?
Yes, sauteed broccoli and cauliflower make a nutritious vegetable side with fiber and several vitamins. The amount of oil, salt, and any added sauce affects the finished dish, so season to taste without drowning the vegetables.
Can sauteed broccoli and cauliflower help with weight loss?
Sauteed broccoli and cauliflower can fit into a weight-loss meal because vegetables add volume and fiber. Keep in mind that generous amounts of oil, cheese, or creamy sauce can make the dish more energy-dense.
Why does sauteed broccoli and cauliflower taste bitter?
Sauteed broccoli and cauliflower can taste bitter if they are overcooked or browned too heavily. Use fresh vegetables, cook them until just tender, and finish with lemon or a little seasoning to balance their natural flavor.
Sauteed broccoli and cauliflower Vitamins & Minerals
Vitamins
Vitamin K
103.6µg · 86% DV
Vitamin C
72.8mg · 81% DV
Folate
81.2µg · 20% DV
B5
0.81mg · 16% DV
Minerals
Manganese
0.27mg · 12% DV
Potassium ⭐
386mg · 11% DV
Phosphorus
76mg · 11% DV
Copper
0.07mg · 8% DV
Sodium
39mg · 2% DV
Sauteed broccoli and cauliflower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed broccoli and cauliflower
To burn the 73 calories in 1 cup (chopped) (140 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 Sauteed broccoli and cauliflower?
Sauteed broccoli and cauliflower is a simple pan-cooked vegetable dish made from florets of both vegetables, usually with a little oil. It works as a side or a light meal, and its straightforward preparation makes it familiar in home cooking across many cuisines.
The florets are best when lightly browned outside but still a little firm, with broccoli’s greener, more pronounced taste alongside cauliflower’s mildness. The dish is mostly vegetables, providing fibre with relatively little energy: it has 52 calories per 100 g. Serve it with grains, beans or a main dish, or keep the oil modest for a lighter plate.
How Nutritious Is Sauteed broccoli and cauliflower?
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 Sauteed broccoli and cauliflower 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 Sauteed broccoli and cauliflower Contain Allergens?
No known major allergens
Which Diets Is Sauteed broccoli and cauliflower 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
Sauteed broccoli and cauliflower Fat Profile
SATURATED
0.43g
MONOUNSATURATED
1.25g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.