Broccoli, fresh, cooked with butter or margarine
Common food
Photo: Wikipedia
This is a side dish of tender-crisp broccoli florets, lightly sautéed or steamed and finished with a pat of melted butter or margarine, which adds a rich, savory sheen and a subtle salty note. The texture is a satisfying mix of the florets' soft, absorbent tops and the stems' firm, juicy crunch. Nutritionally, it's a low-calorie, high-fiber vegetable dish enhanced with a small amount of fat that helps your body absorb its fat-soluble vitamins.
Calorie split: 18% protein · 43% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People love this preparation because the butter or margarine transforms plain broccoli into a rich, savory treat, mellowing any bitterness and adding a comforting, indulgent flavor. It's a beloved, quick side dish that pairs perfectly with everything from grilled chicken to pasta.
⚠️ Watch-outs & how to enjoy it better
Some may find the added fat unnecessary or undesirable for strict low-fat diets. Broccoli is high in vitamin K, which can interact with blood-thinning medications like warfarin; individuals on such therapy should maintain consistent intake. To manage this, consult a doctor about portion consistency. The florets can also retain pesticide residues, so a thorough rinse or choosing organic can help.
Key benefits
- Excellent source of vitamin C and vitamin K
- High in dietary fiber for digestive health
- Contains sulforaphane, a compound studied for its antioxidant properties
- Low in calories and carbohydrates, suitable for weight management
- The added fat aids absorption of vitamins A and K
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'broccoli' comes from the Italian plural of 'broccolo,' meaning 'the flowering crest of a cabbage,' and it was popularized in the United States by Italian immigrants in the 1920s.
Full nutrition (USDA data · scales with serving)
| Water | 87.3 g |
| Energy | 60.0 kcal |
| Protein | 2.6 g |
| Total lipid (fat) | 2.6 g |
| Carbohydrate, by difference | 6.3 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 1.4 g |
| Calcium, Ca | 47.0 mg |
| Iron, Fe | 0.70 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 68.0 mg |
| Potassium, K | 306 mg |
| Sodium, Na | 171 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 1.6 ug |
| Vitamin C, total ascorbic acid | 78.3 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.11 mg |
| Niacin | 0.61 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 56.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 56.0 ug |
| Folate, DFE | 56.0 ug |
| Choline, total | 19.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 31.0 ug |
| Retinol | 23.0 ug |
| Carotene, beta | 100 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 714 ug |
| Vitamin E (alpha-tocopherol) | 0.37 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 104 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.0 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.13 g |
| SFA 16:0 | 0.50 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 0.61 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.57 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.38 g |
| PUFA 18:2 | 0.34 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 4.0 mg |
Amino acid profile (per 100g)
Estimated from Broccoli, cooked, boiled, drained, with salt — USDA does not publish this profile for Broccoli.
| Tryptophan | 0.03 g |
| Threonine | 0.10 g |
| Isoleucine | 0.09 g |
| Leucine | 0.15 g |
| Lysine | 0.15 g |
| Methionine | 0.04 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.12 g |
| Tyrosine | 0.06 g |
| Valine | 0.14 g |
| Arginine | 0.20 g |
| Histidine | 0.06 g |
| Alanine | 0.11 g |
| Aspartic acid | 0.33 g |
| Glutamic acid | 0.55 g |
| Glycine | 0.10 g |
| Proline | 0.11 g |
| Serine | 0.13 g |
FAQ
Is butter or margarine healthier for this dish?
Butter is a natural dairy product but high in saturated fat. Margarine is often lower in saturated fat but may contain trans fats depending on the type. For heart health, using a small amount of either is fine, or you could use olive oil as an alternative.
How do I keep the broccoli bright green when cooking?
To preserve its vibrant color, cook it quickly—steam for 3-4 minutes or sauté for 5-6 minutes—until it's just tender-crisp. Immediately rinsing it in cold water (shocking) stops the cooking process.
Can I make this dairy-free?
Absolutely. Use a plant-based margarine, olive oil, or avocado oil instead of butter. You can also use a small amount of vegetable broth for a lower-fat, flavorful sauté.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.60 kcal/g · 17% calories from protein · 2.4 g fiber · 1.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.56 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.