⏱ 40 min total

Broccoli with Toasted Garlic Crumbs

Name: Broccoli with Toasted Garlic Crumbs
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 1 serving
Ingredients: ⅛ cup Breadcrumbs; ¼ lb Broccoli; ¹⁄₁₆ cup Olive oil; ¹⁄₁₆ tsp Salt; ¹⁄₁₆ tsp Lemon zest; ¹⁄₁₆ tsp Black pepper; ⅔ cloves, minced Garlic

Per 1 serving · 140 g · 7 ingredients

Calories

195

10%
of a 2,000 cal day

Protein
5g
10% of calories
Carbs
17g
33% of calories
Fat
13g
57% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Broccoli with Toasted Garlic Crumbs (140 g) has 195 calories, with 5 g of protein, 17 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (57% of calories). It is high in Vitamin C (113% DV), Vitamin K (103% DV) and folate (b9) (21% DV).

Per 100 g

140cal

low energy density

Protein per 100 cal

2.6g

Net carbs

13g

carbs minus fiber

Fiber

3.6g

2.7 g sugar

High in

20%+ of the daily value

Vitamin C113%
Vitamin K103%
Folate (B9)21%

Good source of

10–19% of the daily value

Dietary fiber13%
Vitamin E17%
Thiamine16%
Riboflavin (B2)13%
Niacin10%
Vitamin B618%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 20 minCook 20 min

1
Trim broccoli and cut into florets about 2- to 3-inches wide (about 5-inches long).
2
Put 1 inch of water in a 5-quart wide heavy pot, then put a steamer basket inside pot and bring water to a boil. Add broccoli and steam, covered, until just tender, 8 to 10 minutes.
3
Meanwhile, cook garlic in oil in a 12-inch heavy skillet over moderately low heat, stirring occasionally, until pale golden, about 5 minutes. Stir in panko, pepper, and salt, then increase heat to moderate and cook, stirring occasionally, until crumbs are golden, about 3 minutes. Remove from heat and stir in zest.
4
Transfer broccoli with tongs to crumb mixture in skillet and toss to coat.

Vitamins & minerals

Amounts for 1 serving (140 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	35 μg	4%
Vitamin C	102 mg	113%
Vitamin D	0 μg	0%
Vitamin E	3 mg	17%
Vitamin K	123 μg	103%
Thiamine	0.2 mg	16%
Riboflavin (B2)	0.2 mg	13%
Niacin	2 mg	10%
Vitamin B6	0.2 mg	18%
Folate (B9)	84 μg	21%
Vitamin B12	0 μg	2%
Pantothenic acid	1 mg	15%
Choline	23 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	79 mg	8%
Iron	2 mg	19%
Potassium	392 mg	8%
Magnesium	30 mg	7%
Phosphorus	98 mg	14%
Zinc	1 mg	6%
Copper	0.1 mg	9%
Manganese	0.4 mg	17%
Selenium	6 μg	11%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	28 μg	—
Arginine	0.3 g	—
Aspartic acid	0.5 g	—
Beta carotene	410 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 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	0.2 g	—
Lactose	0.2 g	—
Leucine	0.3 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0.5 g	—
Methionine	0.1 g	—
Monounsaturated fats	9 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	2 g	—
Proline	0.3 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	7 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 195 calories

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

37min
Walking (3.5 mph)
23min
Cycling (moderate)
16min
Running (6 mph)
28min
Swimming laps

Common questions

How many calories are in Broccoli with Toasted Garlic Crumbs?

One serving of Broccoli with Toasted Garlic Crumbs (1 serving) has 195 calories, which works out to 140 calories per 100 g. That is about 9.8% of a 2,000-calorie day.

Are Broccoli with Toasted Garlic Crumbs high in protein?

Not especially. It has 5 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Broccoli with Toasted Garlic Crumbs keto-friendly?

It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 33% 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 Toasted Garlic Crumbs?

223 mg per serving.

How much sugar is in Broccoli with Toasted Garlic Crumbs?

2.7 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 (140 g)

Calories195

% Daily Value*

Total fat 13g	17%
Saturated fat 1.8g	9%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 223mg	10%
Total carbohydrate 17g	6%
Dietary fiber 3.6g	13%
Total sugars 2.7g
Protein 5g

* 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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