Calories in Broccoli Salad

Broccoli is one of the healthiest vegetables known to us. This green colored, flower head resembles cauliflower and has a unique flavor of its own. It contains large amounts of phytonutrients and sulforaphane, which is a powerful anticancer agent. Besides these, broccoli contains low calories, and is a reliable source of dietary fiber, vitamin C, vitamin D, selenium, lutein and beta-carotene. No wonder, broccoli is consumed as a part of healthy eating all across the globe.

While broccoli is best consumed in raw form, not many people like the raw taste of this green veggie. Simple boiling or cooking broccoli by any method reduces its nutritional value. So, correct preparation of broccoli is necessary to restore optimal nutrients in their natural form. For increasing its palatability, it can be served as salads with additional ingredients. Here, we will focus on the calories in broccoli salad, which vary with reference to the recipe ingredients. Know more on broccoli nutritional value.

Broccoli Salad Calories

There is no doubt that calorie content in broccoli is quite low, which makes it an excellent veggie for dieters. However, the calorie count in broccoli salad differs according to the ingredients added in the recipe and the serving amount. The more fatty dressing you use, the higher will be the broccoli salad calorie count. Same is with the salad serving size; larger serving amount provides higher calories and vice versa. Understanding how many calories are present in broccoli salad will make your diet planning a lot easy.

Salad Recipe # 1: Ingredients
Yields 6 Servings

• Fresh broccoli, 3 cups
• Red onion, chopped, 2 tablespoons
• Bacon bits, 2 tablespoons
• Golden raisins, ¼ cup
• Mayonnaise (fat-free), 8 tablespoons
• Granulated sugar, 1 tablespoon
• Cider vinegar, 2 tablespoons

Calories You Consume
Calories: 71.6
Total fats: 1.2 g
Cholesterol: 2.1 mg

Salad Recipe # 2: Ingredients
Yields 14-16 Servings

• Fresh broccoli, 4 heads
• Bacon bits, ¼ cup
• Raisins, ½ cup
• Granulated sugar, ¼ cup
• Mayonnaise salad dressing (fat-free), 1 cup
• Toasted almonds, sliced, ¼ cup
• Cider vinegar, 3 tablespoons

Calories You Consume
Calories: 112
Total fats: 3.5 g
Cholesterol: 4.4 mg

Salad Recipe # 3: Ingredients
Yields 8-10 Servings

• Fresh broccoli, 2 heads
• Bacon, ½ pound
• Red onion, 1 (chopped)
• Raisins, ¾ cup
• Mayonnaise dressing, 1 cup
• Almonds, sliced, ¾ cup
• White sugar, ½ cup
• White wine vinegar, 2 tablespoons

Calories You Consume
Calories: 374
Total fats: 27.2 g
Cholesterol: 18 mg

Salad Recipe # 4: Ingredients
Yields 1 Cup Serving

• Fresh broccoli, ¼ cup
• Fresh cauliflower, ¼ cup
• Onion, chopped, 1 tablespoon
• Meatless bacon bits, ½ tablespoon
• Cheddar cheese, 1 tablespoon
• Soybean oil mayonnaise, 3 tablespoons
• Granulated sugar, 2 teaspoons
• Cider vinegar, 1½ teaspoons

Calories You Consume
Calories: 443
Total fats: 36.85 g
Cholesterol: 34 mg

Salad Recipe # 5: Ingredients
Yields 8-10 Servings

• Fresh broccoli, 1 large head
• Medium-sized red onion, ½ (chopped)
• Turkey bacon, cooked, 1 pound
• Mozzarella cheese, shredded, ½ cup
• Vinaigrette salad dressing, 2 tablespoons
• Walnuts, chopped, ½ cup
• Honey mustard, 1 teaspoon
• Seasonings

Calories You Consume
Calories: 134
Total fats: 8.4 g
Cholesterol: 20.9 mg

Salad Recipe # 6: Ingredients
Yields 12 Servings

• Fresh broccoli, 3 cups
• Cherry tomatoes, 1 cup
• Red onion, ½ cup (chopped)
• Bacon, 3 1/5 ounces
• Raisins, ½ cup
• Cheddar cheese, 8 ounces
• Mayonnaise, 1 cup
• Sugar, ¼ cup
• Seasonings

Calories You Consume
Calories: 234
Total fats: 15.7 g
Cholesterol: 33 mg

Salad Recipe # 7: Ingredients
Yields 8 Servings

• Fresh broccoli, 4 cups
• Dried cranberries, ¼ cup
• Plain yogurt, 2 tablespoons
• Almond slivers, 3 tablespoons
• Red onion, chopped, ⅓ cup
• Light mayonnaise, 3 tablespoons
• Mayonnaise, 1 cup
• Lemon peel, shredded, ¼ teaspoon
• Juice of ¼ lemon
• Fresh ginger, ¼ teaspoon

Calories You Consume
Calories: 76
Total fats: 3.96 g
Cholesterol: 3 mg

Thus, altering the calorie count of broccoli salad depends upon what add-on you used in the salad. In case, you have been advised to cut down on your calorie intake, limit the use of fatty dressing in broccoli salad recipe. You can use zero calorie vinegar in the recipe for increasing flavor. Adding raisins, almonds and dried vegetables is not a major issue. Of course, they add calories in broccoli salad. But, moderate serving of seeds and nuts is a healthy way to provide essential fatty acids.