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Pan Fried Broccoli⏱ 13 min total
Recipes

Pan Fried Broccoli

Per 1 serving · 96 g · 4 ingredients

Calories
64
3%
of a 2,000 cal day
  • Protein
    2.7g
    15% of calories
  • Carbs
    6.8g
    37% of calories
  • Fat
    4g
    49% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Pan Fried Broccoli (96 g) has 64 calories, with 2.7 g of protein, 6.8 g of carbohydrates and 4 g of fat. Most of its energy comes from fat (49% of calories). It is high in Vitamin C (90% DV) and Vitamin K (79% DV). Keep an eye on sodium, which provides 27% of the daily value.

Per 100 g
67cal
low energy density
Protein per 100 cal
4.2g
Net carbs
4g
carbs minus fiber
Fiber
2.4g
1.5 g sugar

High in

20%+ of the daily value

  • Vitamin C90%
  • Vitamin K79%

Good source of

10–19% of the daily value

  • Vitamin B613%
  • Folate (B9)14%
  • Pantothenic acid10%

Watch

20%+ of the daily value

  • Sodium27%

Ingredients

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

Directions

Prep 5 minCook 8 min
  1. 1

    Rinse and pat dry the broccoli.

  2. 2

    Heat the olive oil in a large skillet over medium heat. Add the crushed red pepper and heat for 1 minute.

  3. 3

    Cook and stir the broccoli in the skillet until it begins to get crispy, about 5 to 7 minutes. Season with salt before serving.

Vitamins & minerals

Amounts for 1 serving (96 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A28 μg
3%
Vitamin C81 mg
90%
Vitamin D0 μg
0%
Vitamin E1 mg
8%
Vitamin K94 μg
79%
Thiamine0.1 mg
6%
Riboflavin (B2)0.1 mg
8%
Niacin1 mg
4%
Vitamin B60.2 mg
13%
Folate (B9)57 μg
14%
Vitamin B120 μg
0%
Pantothenic acid1 mg
10%
Choline17 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium43 mg
4%
Iron1 mg
9%
Potassium288 mg
6%
Magnesium19 mg
5%
Phosphorus60 mg
9%
Zinc0.4 mg
3%
Copper0 mg
5%
Manganese0.2 mg
8%
Selenium2 μg
4%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene23 μg—
Arginine0.2 g—
Aspartic acid0.3 g—
Beta carotene329 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose1 g—
Galactose0 g—
Glucose0.4 g—
Glutamic acid0.5 g—
Glycine0.1 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.1 g—
Lactose0.2 g—
Leucine0.1 g—
Lycopene0 μg—
Lysine0.1 g—
Maltose0.2 g—
Methionine0 g—
Monounsaturated fats2 g—
Phenylalanine0.1 g—
Polyunsaturated fats0.4 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0 g—
Valine0.1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 64 calories

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

  • 12min
    Walking (3.5 mph)
  • 8min
    Cycling (moderate)
  • 5min
    Running (6 mph)
  • 9min
    Swimming laps

Common questions

How many calories are in Pan Fried Broccoli?

One serving of Pan Fried Broccoli (1 serving) has 64 calories, which works out to 67 calories per 100 g. That is about 3.2% of a 2,000-calorie day.

Is Pan Fried Broccoli high in protein?

Not especially. It has 2.7 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Pan Fried Broccoli keto-friendly?

It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pan Fried Broccoli?

612 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Pan Fried Broccoli?

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

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