Fried broccoli: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Crispy and flavorful, fried broccoli florets offer a delightful crunch and a savory taste, often seasoned and served as a unique side dish or appetizer. --- RECIPE --- Servings: 4 Prep Time: 15 minutes Ingredients: - 1 lb broccoli florets, cut into bite-sized pieces - 1/2 cup all-purpose flour - 1/2 cup cornstarch - 1 tsp baking powder - 1/2 tsp salt - 1/4 tsp black pepper - 1 cup cold water (or sparkling water for extra crispiness) - 4 cups vegetable oil, for frying Instructions: 1. In a large bowl, whisk together flour, cornstarch, baking powder, salt, and pepper. Gradually add cold water, whisking until a smooth batter forms. 2. Heat vegetable oil in a deep pot or fryer to 350°F (175°C). 3. Dip each broccoli floret into the batter, ensuring it's fully coated, letting any excess drip off. 4. Carefully place battered broccoli into the hot oil, frying in batches to avoid overcrowding. Fry for 3-5 minutes, turning occasionally, until golden brown and crispy. 5. Remove with a slotted spoon and place on paper towels to drain excess oil. Season with additional salt if desired. 6. Serve immediately with your favorite dipping sauce.
Per 100g reference serving, Fried broccoli provides 223 kcal of energy, 4.28g protein (8% of calories), 22.4g total carbohydrates (40% of calories, including 1.7g dietary fiber and 0.88g sugars), and 12.9g total fat (52% of calories).
Vitamins Profile in Fried broccoli (Per 100g)
Track how Fried broccoli contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 30.6 mg | 34% DV |
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin B12 (Cobalamin) | 0.04 µg | 1.7% DV |
| Vitamin A (RAE) | 8 µg | 0.9% DV |
| Vitamin E (Alpha-Tocopherol) | 2.37 mg | 15.8% DV |
| Vitamin K (Phylloquinone) | 52.5 µg | 43.8% DV |
| Vitamin B1 (Thiamin) | 0.274 mg | 22.8% DV |
| Vitamin B2 (Riboflavin) | 0.167 mg | 12.8% DV |
| Vitamin B3 (Niacin) | 1.99 mg | 12.4% DV |
| Vitamin B6 (Pyridoxine) | 0.089 mg | 5.2% DV |
| Total Folate (Vitamin B9) | 63 µg | 15.8% DV |
| Folate (Dietary Folate Equivalents) | 86 µg | 21.5% DV |
| Natural Food Folate | 30 µg | 7.5% DV |
| Choline | 19 mg | 3.5% DV |
| Preformed Retinol | 5 µg | 0.6% DV |
| Beta-Carotene | 35 µg | 1% DV |
| Lutein + Zeaxanthin | 296 µg | 3% DV |
Minerals & Electrolytes in Fried broccoli (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.78 mg | 9.9% DV |
| Calcium (Ca) | 43 mg | 3.3% DV |
| Magnesium (Mg) | 17 mg | 4% DV |
| Potassium (K) | 161 mg | 3.4% DV |
| Zinc (Zn) | 0.42 mg | 3.8% DV |
| Selenium (Se) | 5.9 µg | 10.7% DV |
| Phosphorus (P) | 66 mg | 5.3% DV |
| Copper (Cu) | 0.07 mg | 7.8% DV |
| Sodium (Na) | 329 mg | 14.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.543 g | 33.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 4.27 g | 30.5% DV |
| Monounsaturated Fat (MUFA) | 5.22 g | 17.4% DV |
| Polyunsaturated Fat (PUFA) | 4.82 g | 24.1% DV |
| Saturated Fat (SFA) | 1.78 g | 8.9% DV |
| Dietary Cholesterol | 11 mg | 3.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Fried broccoli contains 223 calories (kcal), 4.28g of protein, 22.4g of carbohydrates (1.7g fiber, 0.88g total sugars), and 12.9g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fried broccoli has an estimated food pH of 7.5 and a Potential Renal Acid Load (PRAL) score of 0.157 mEq/100g, classifying it as Neutral PRAL Balance.
Allergen tags for Fried broccoli: Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 12+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Fried broccoli by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.