⏱ 25 min total

Broccoli with Balsamic Mushrooms

Name: Broccoli with Balsamic Mushrooms
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: ³⁄₁₆ lb Broccoli; ½ tbsp Olive oil; 2 mushroom Shiitake mushrooms; ⅓ cup, pieces or slices White mushrooms; ¹⁄₁₆ tsp Salt; ⅓ cloves, minced Garlic; ⅓ tbsp Balsamic vinegar; ³⁄₁₆ tbsp Butter; ¹⁄₁₆ tsp Crushed red pepper flakes; ³⁄₁₆ tbsp Tamari soy sauce

Per 1 serving · 156 g · 10 ingredients

Calories

129

6%
of a 2,000 cal day

Protein
4.1g
12% of calories
Carbs
9.8g
28% of calories
Fat
9.2g
60% of calories

Portion

At a glance

One serving of Broccoli with Balsamic Mushrooms (156 g) has 129 calories, with 4.1 g of protein, 9.8 g of carbohydrates and 9.2 g of fat. Most of its energy comes from fat (60% of calories). It is high in Vitamin C (76% DV), Vitamin K (68% DV) and riboflavin (b2) (20% DV).

Per 100 g

83cal

low energy density

Protein per 100 cal

3.2g

Net carbs

carbs minus fiber

Fiber

3.2g

3.5 g sugar

High in

20%+ of the daily value

Vitamin C76%
Vitamin K68%
Riboflavin (B2)20%
Vitamin B622%
Pantothenic acid27%

Good source of

10–19% of the daily value

Dietary fiber11%
Vitamin E11%
Niacin18%
Folate (B9)14%
Iron12%
Phosphorus17%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 15 min

1
Cook broccoli in a pot of boiling water until just tender, about 3 to 4 minutes, then drain.
2
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add shiitake and white mushrooms, sprinkle with salt, and cook, stirring often, until deeply browned in spots, about 5 to 8 minutes.
3
Reduce heat to medium; add garlic and the remaining 1 tablespoon of olive oil, cooking and stirring for 30 seconds. Add balsamic vinegar and soy sauce, cooking for an additional 30 seconds.
4
Remove from heat; stir in butter, then add the broccoli and crushed red pepper, gently tossing to combine.

Vitamins & minerals

Amounts for 1 serving (156 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	40 μg	4%
Vitamin C	68 mg	76%
Vitamin D	0.2 μg	2%
Vitamin E	2 mg	11%
Vitamin K	81 μg	68%
Thiamine	0.1 mg	5%
Riboflavin (B2)	0.3 mg	20%
Niacin	3 mg	18%
Vitamin B6	0.3 mg	22%
Folate (B9)	57 μg	14%
Vitamin B12	0 μg	1%
Pantothenic acid	1 mg	27%
Choline	20 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	42 mg	4%
Iron	1 mg	12%
Potassium	446 mg	9%
Magnesium	28 mg	7%
Phosphorus	120 mg	17%
Zinc	1 mg	8%
Copper	0.2 mg	17%
Manganese	0.3 mg	13%
Selenium	6 μg	12%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	19 μg	—
Arginine	0.2 g	—
Aspartic acid	0.4 g	—
Beta carotene	277 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	2 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 g	—
Monounsaturated fats	5 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	1 g	—
Proline	0.2 g	—
Retinol	16 μg	—
Serine	0.2 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0.2 μg	—
Vitamin D3	0 μg	—

Burning 129 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

24min
Walking (3.5 mph)
15min
Cycling (moderate)
11min
Running (6 mph)
18min
Swimming laps

Common questions

How many calories are in Broccoli with Balsamic Mushrooms?

One serving of Broccoli with Balsamic Mushrooms (1 serving) has 129 calories, which works out to 83 calories per 100 g. That is about 6.4% of a 2,000-calorie day.

Are Broccoli with Balsamic Mushrooms high in protein?

Not especially. It has 4.1 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.

Are Broccoli with Balsamic Mushrooms keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 28% 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 with Balsamic Mushrooms?

296 mg per serving.

How much sugar is in Broccoli with Balsamic Mushrooms?

3.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (156 g)

Calories129

% Daily Value*

Total fat 9.2g	12%
Saturated fat 2.2g	11%
Trans fat 0.1g
Cholesterol 5.1mg	2%
Sodium 296mg	13%
Total carbohydrate 9.8g	4%
Dietary fiber 3.2g	11%
Total sugars 3.5g
Protein 4.1g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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