⏱ 30 min totalBroccoli Almondine
Per 1 serving · 130 g · 4 ingredients
of a 2,000 cal day
- Protein4.4g12% of calories
- Carbs8.8g24% of calories
- Fat11g64% of calories
- ✓ Low sodium
At a glance
One serving of Broccoli Almondine (130 g) has 136 calories, with 4.4 g of protein, 8.8 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (64% of calories). It is high in Vitamin C (113% DV) and Vitamin K (97% DV). Keep an eye on saturated fat, which provides 25% of the daily value.
High in
20%+ of the daily value
- Vitamin C113%
- Vitamin K97%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin A11%
- Vitamin E16%
- Riboflavin (B2)14%
- Vitamin B616%
- Folate (B9)19%
Watch
20%+ of the daily value
- Saturated fat25%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
PREPARATION: Peel broccoli stems then cut head into 2-inch-wide spears. Slice almonds.
- 2
Cook broccoli in a steamer rack over boiling water in a large wide pot, covered, until stems are just tender when pierced with a knife, 8 to 12 minutes. Remove steamer from pot and discard cooking water. Cool broccoli 5 minutes.
- 3
Meanwhile, heat butter in pot over medium heat until foam subsides, then cook almonds, stirring, until butter and nuts are golden and have a nutty aroma, 2 to 3 minutes. Stir in lemon juice and 1/2 teaspoon salt. Add broccoli and toss.
Vitamins & minerals
Amounts for 1 serving (130 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 100 μg | 11% |
| Vitamin C | 102 mg | 113% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 116 μg | 97% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 74 μg | 19% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 26 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 69 mg | 7% |
| Iron | 1 mg | 13% |
| Potassium | 401 mg | 9% |
| Magnesium | 38 mg | 9% |
| Phosphorus | 102 mg | 15% |
| Zinc | 1 mg | 6% |
| Copper | 0.1 mg | 12% |
| Manganese | 0.4 mg | 15% |
| Selenium | 3 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 28 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 0.5 g | — |
| Beta carotene | 424 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0.2 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.2 g | — |
| Retinol | 63 μg | — |
| Serine | 0.2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 136 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 26minWalking (3.5 mph)
- 16minCycling (moderate)
- 11minRunning (6 mph)
- 19minSwimming laps
Common questions
How many calories are in Broccoli Almondine?
One serving of Broccoli Almondine (1 serving) has 136 calories, which works out to 104 calories per 100 g. That is about 6.8% of a 2,000-calorie day.
Is Broccoli Almondine high in protein?
Not especially. It has 4.4 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Broccoli Almondine keto-friendly?
It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 24% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Broccoli Almondine?
39 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Broccoli Almondine?
2.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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