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fried broccoli
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Fried broccoli

🔥 223 Calories
💪 4.3g Protein
⚡ 22.4g Carbohydrates
🥑 12.9g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Fried broccoli
Energy density
Dense
223 kcal per 100g
Macro energy profile
Fat-led
8% Protein · 40% Carbohydrates · 52% Fat
Glycemic profile
Low GI
GI 15 · GL 3
Notable signals
Low in sugarUSDA data

Nutritional Information

223
kcal/100g
Protein
4.3g
Carbohydrates
22.4g
Fat
12.9g
Glycemic Index:
15

About Fried broccoli

Fried broccoli is a popular vegetable dish made by cooking broccoli florets in hot oil until they are crispy and golden brown. Originating from the Mediterranean region, broccoli has been cultivated for centuries and is known for its rich nutrient profile. The frying process enhances the flavor and texture of this cruciferous vegetable, making it a delightful addition to various cuisines around the world. Fried broccoli can be served as a side dish, snack, or incorporated into main meals for added nutrition and taste. Nutritionally, fried broccoli provides a balanced combination of macronutrients, with approximately 223 calories per 100 grams. It contains 4.3 grams of protein, 22.4 grams of carbohydrates, and 12.9 grams of fat, making it a wholesome choice for those looking to increase their vegetable intake while enjoying a delicious flavor. Rich in vitamins and minerals, fried broccoli supports overall health and can be a versatile ingredient in salads, stir-fries, or as a standalone snack.

Health Benefits

Rich in antioxidants, which help protect cells from damage.
Supports digestive health due to its fiber content.
Contributes to heart health by providing healthy fats.
Aids in weight management by being low in calories and high in nutrients.
Promotes bone health with its vitamin K and calcium content.
Supports immune function with high levels of vitamins A and C.
May reduce inflammation due to its anti-inflammatory compounds.
Supports skin health, thanks to its vitamins and antioxidants.
May have cancer-preventive properties due to glucosinolates.
Enhances satiety, making it easier to control appetite.

Recommended Food Pairings

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Fried broccoli pairs well with garlic, which enhances its flavor and provides additional health benefits.
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It complements lemon juice, adding a zesty flavor while boosting vitamin C content.
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Almonds can be added for a crunchy texture and healthy fats, making a nutritious snack.
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Soy sauce can be drizzled on fried broccoli for an umami flavor, enhancing its taste profile.
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Cheese, such as Parmesan, can be sprinkled on top for added flavor and richness.

How to Consume

Serving size
Recommended serving is 150g, approximately 1 medium cup.
Frequency
Recommended frequency is 2-3 times per week.
  • •Try tossing fried broccoli with a light vinaigrette for a fresh salad.
  • •Serve alongside grilled chicken or fish for a balanced meal.
  • •Use as a topping for whole grain pizzas for added nutrition.
  • •Incorporate into stir-fries with other vegetables and proteins.
  • •Enjoy as a healthy snack with hummus or yogurt dip.

Selection & Storage

How to choose:

  • ✓Look for vibrant green florets without yellowing or wilting.
  • ✓Ensure the stems are firm and not dried out.
  • ✓Choose broccoli with tightly closed buds for freshness.
  • ✓Avoid any signs of browning or soft spots.
Storage
Optimal storage conditions are in a cool, dark place or the refrigerator at 0-4°C with high humidity.
Shelf life
Storage duration is 5-7 days refrigerated, or up to 3 months frozen.

Warnings & Contraindications

  • ⚠️People with a history of kidney stones should limit intake due to oxalate content.
  • ⚠️Individuals with certain gastrointestinal disorders may need to moderate their intake.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort due to fiber content.
  • ⚠️Fried foods should be consumed in moderation due to potential high-calorie content.

Frequently Asked Questions

How many calories does Fried broccoli have?

Fried broccoli contains approximately 223 calories per 100 grams, making it a relatively moderate calorie option for a vegetable dish. The calorie content can vary slightly depending on the cooking method and the amount of oil used in frying.

Is Fried broccoli healthy?

Yes, fried broccoli can be a healthy choice when consumed in moderation. It provides essential vitamins, minerals, and antioxidants. The frying process may add some fat, but the nutritional benefits of broccoli, such as fiber and vitamins, still make it a nutritious addition to meals.

How should Fried broccoli be stored?

Fried broccoli should be stored in an airtight container in the refrigerator. Ideally, it should be consumed within 5-7 days for optimal freshness. If you wish to preserve it longer, consider freezing, which can last up to 3 months.

What are the benefits of eating Fried broccoli?

Eating fried broccoli provides numerous health benefits, including high antioxidant content, support for digestive health due to its fiber, and the presence of vitamins important for immune function. Additionally, it can contribute to a balanced diet when consumed with healthy fats.

How much Fried broccoli can I eat per day?

A moderate serving size of fried broccoli would be about 150 grams, which can be included in your diet 2-3 times per week. Adjust your intake based on overall dietary needs and preferences.

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