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Sour Broccoli Salad Calories
Refreshing, low-calorie salad with broccoli and tangy lemon or vinegar
In season: Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Sour Broccoli Salad (120 g) has 66 calories. That works out to 55 calories per 100 g. It contains 8.6 g of carbs, 3.1 g of protein, 2.5 g of fat and 3.4 g of fiber. Its 108 µg of Vitamin K covers 90% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sour Broccoli Salad Nutrition Facts
Selected: 1 cup (medium) · 120 g
66
KCAL / 120G
Carbs
8.6g
· 3% DV
Protein
3.1g
· 6% DV
Fat
2.5g
· 3% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 18% · Fat 32%
Sour Broccoli Salad nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 3.4 g | 12% |
| Protein | 3.1 g | 6% |
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 Sour Broccoli Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 66 kcal |
| 2 tablespoon (chopped) | 30 g | 17 kcal |
| ½ cup (small) | 60 g | 33 kcal |
| 100 g | 100 g | 55 kcal |
| 1 serving (medium) | 100 g | 55 kcal |
| 1 cup (large) | 180 g | 99 kcal |
| 1 piece (large) | 200 g | 110 kcal |
| 1 bottle (large) | 250 g | 138 kcal |
| 1 pack (jumbo) | 300 g | 165 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Sour Broccoli Salad
How do you make Sour Broccoli Salad?
Sour Broccoli Salad is made by tossing broccoli florets with lemon juice or vinegar, oil, and seasonings. Briefly blanching the florets keeps them tender but crisp; cool and drain them well before adding the dressing so it does not turn watery.
What dressing goes on Sour Broccoli Salad?
A lemon-and-oil or vinegar-and-oil dressing is a classic choice for Sour Broccoli Salad. Add mustard, garlic, or black pepper if you like, then taste before adding more acid—the dressing should brighten the broccoli rather than overwhelm it.
Can you eat the broccoli raw in Sour Broccoli Salad?
Yes, you can use raw broccoli in Sour Broccoli Salad. Cut it into small florets so the dressing coats it evenly; raw broccoli stays especially crunchy, while blanching briefly gives the salad a milder flavor and softer bite.
How do you keep Sour Broccoli Salad from getting soggy?
To keep Sour Broccoli Salad from getting soggy, drain blanched broccoli thoroughly and let it cool before dressing it. Add the dressing shortly before serving when possible, and keep crunchy additions such as seeds or nuts separate until then.
Can you make Sour Broccoli Salad with frozen broccoli?
Yes, you can make Sour Broccoli Salad with frozen broccoli, but thaw and drain it very thoroughly first. Frozen florets are usually softer than fresh ones, so they work best in a salad where a tender texture is acceptable.
What can you add to Sour Broccoli Salad for extra crunch?
To add crunch to Sour Broccoli Salad, mix in toasted nuts, seeds, finely sliced red onion, or crisp apple. Add these just before serving so they keep their texture instead of absorbing moisture from the dressing.
How long does Sour Broccoli Salad last in the refrigerator?
Sour Broccoli Salad keeps for about 2–3 days in a covered container in the refrigerator. Its texture is best sooner, since the dressing gradually softens the broccoli; discard it if it has been left at room temperature for an extended time.
Can Sour Broccoli Salad be served warm?
Yes, Sour Broccoli Salad can be served warm, though it is more commonly served chilled or at room temperature. Toss warm, drained broccoli with the dressing just before serving, and avoid adding delicate herbs until the salad has cooled slightly.
What main dishes go well with Sour Broccoli Salad?
Sour Broccoli Salad pairs well with grilled fish, chicken, or roasted vegetables. Its tangy flavor also cuts through richer mains, making it a useful side for a picnic, barbecue, or simple weeknight meal.
Can you use broccoli stems in Sour Broccoli Salad?
Yes, broccoli stems are good in Sour Broccoli Salad once their tough outer layer is peeled. Slice the tender center thinly or cut it into matchsticks; if blanching the florets, give the stem pieces a little extra cooking time.
Sour Broccoli Salad Vitamins & Minerals
Vitamins
Vitamin K
108µg · 90% DV
Vitamin C
72mg · 80% DV
Folate
72µg · 18% DV
B6
0.22mg · 13% DV
Minerals
Manganese
0.22mg · 10% DV
Phosphorus
66mg · 9% DV
Potassium ⭐
312mg · 9% DV
Sodium
144mg · 6% DV
Sour Broccoli Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sour Broccoli Salad
To burn the 66 calories in 1 cup (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 Sour Broccoli Salad?
Sour Broccoli Salad is a simple salad of broccoli dressed with lemon juice or vinegar. The broccoli is usually briefly boiled or steamed, then tossed with the tangy dressing; olive oil, garlic and other vegetables are common additions. It is a flexible home-style preparation rather than a dish tied to one specific regional tradition.
Its crisp-tender florets and sharp, fresh dressing make it a useful side for grilled meat, fish or a plant-based meal. Serve it chilled or at room temperature, or add it to a lunch bowl with grains and beans. At about 55 calories per 100 g, it is a light option that also provides fibre. For a lighter dressing, use the oil sparingly and lean on lemon, vinegar and herbs for flavour.
How Nutritious Is Sour 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 Sour Broccoli Salad 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 Sour Broccoli Salad Contain Allergens?
No known major allergens
Which Diets Is Sour 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
— Not suitable
Low FODMAP
— Not suitable
Sour Broccoli Salad Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.