Nutrition Facts for Broccoli Salad

Overview

Broccoli is a cruciferous vegetable, and this family is unique from all the other vegetables. Cruciferous vegetables are rich sources of sulfur-containing compounds called glucosinolates. According to experts at the Linus Pauling Institute, glucosinolates are associated with a decreased risk of lung and colorectal cancer. There are many ways to include broccoli in your diet, such as a broccoli salad.

Definition

The broccoli salad recipe used for this article includes 5 cups of broccoli florets, 6 slices of bacon, 1 cup of shredded cheddar cheese, 1/4 cup sweet onion, 1 cup cherry tomatoes and a sweetened vinegar dressing. The ingredients listed create a recipe that serves six, but the nutrition information that follows has been calculated for one serving.

Basic Nutrition

One serving of broccoli salad–without the dressing–contains 144 calories and 6 grams (g) of carbohydrates. A broccoli salad using florets supplies 2 percent of the recommended daily value (DV) of dietary fiber, but you can increase the amount of fiber if you include the stems. The total protein in the salad is 16 percent of DV. The vegetables provide 4 percent of the protein, and the 12 percent from bacon and cheese makes it a complete protein.

Vitamins

Broccoli salad is exceptionally high in vitamin C, providing 99 percent DV. The broccoli contributes 93 percent of the total vitamin C, the tomatoes supply 5 percent and onions add another 1 percent. The salad also is a sensible source of vitamin A (44 percent DV), with cheese and tomatoes containing 4 percent each and the broccoli supplying 36 percent. This salad is a good source of folate (13 percent DV), riboflavin (10 percent DV) and thiamine, niacin and vitamin B6 (6 to 9 percent DV). You’ll also receive 4 percent DV of vitamin B12 and trace amounts of vitamins D, E and K.

Minerals

Onions add between 2 to 4 percent of all the minerals. Tomatoes add 2 percent DV of iron, 4 percent of magnesium, phosphorus and copper, 8 percent DV of manganese and 10 percent DV of potassium. But what makes broccoli salad an excellent source of minerals is the broccoli, bacon and cheese. These three ingredients provide phosphorus (18 percent DV), calcium (16 percent DV), selenium (13 percent DV) and potassium, zinc and manganese (7 percent DV each). They also supply 13 percent DV of sodium and smaller amounts of copper, iron and magnesium (3 to 6 percent DV).

Dressing

The dressing consists of 1 cup regular mayonnaise, 2 tbsp. vinegar and 1/4 cup sugar. Together they add a whopping 186 calories per serving to this broccoli salad. Mayonnaise adds some calcium, iron and zinc (3 percent DV), phosphorus (6 percent DV), manganese (10 percent DV) and a significant amount of sodium (70 percent). It also provides 2 to 6 percent of thiamine, riboflavin, vitamin B6, folate and niacin and 10 percent DV of vitamin A.

Fats

The addition of the dressing increases the salad’s total fat from 15 percent (salad only) to 35 percent and total cholesterol from 10 percent to 13 percent DV. The bacon and cheese account for 42 percent of the total fat, but they provide 75 percent of the total cholesterol. Mayonnaise provides 58 percent of the total fat and 25 percent of cholesterol. Using a fat-free mayonnaise would reduce the total fat from 35 to 16 percent DV.

About this Author

Sandi Busch has been a health writer since 2000, with articles published in the “Autism Asperger’s Digest,” “Pittsburgh Post Gazette,” newsletters for health organizations such as NAMI, the book “Early Intervention and Autism” and Web content for hospitals. Busch received her B.A. in psychology from Westminster College and studied nursing at George Mason University.