1 serving (100 grams) contains 35 calories, 2.4 grams of protein, 0.4 grams of fat, and 7.2 grams of carbohydrates.
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Nutrition Information
Calories |
52.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.6 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 49.3 mg | 2% | |
| Total Carbohydrates | 10.7 g | 3% | |
| Dietary Fiber | 4.9 g | 17% | |
| Sugars | 2.1 g | ||
| protein | 3.6 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 59.7 mg | 4% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 437.3 mg | 9% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Blanched broccoli
Blanched broccoli is a lightly cooked vegetable where the florets are briefly boiled or steamed and then cooled rapidly to preserve texture and color. Native to Italy and a mainstay of Mediterranean cuisine, broccoli is now widely consumed globally. It is part of the Brassica family, along with cauliflower and cabbage. Nutritionally, blanched broccoli retains much of its vitamin C, vitamin K, and folate content, while also providing dietary fiber and antioxidants such as sulforaphane. One cup (91g) of steamed broccoli contains approximately 55 calories, 5g of carbohydrates, 2g of fiber, and 46mg of calcium, making it a low-calorie, nutrient-dense food.
Health Benefits
- Supports immune health due to its high vitamin C content (81mg per cup, which is about 90% of the daily recommended intake).
- Promotes strong bones and blood clotting from its vitamin K (92mcg per cup, over 75% of the daily requirement).
- Contributes to digestive health because it provides 2-3g of dietary fiber per cup.
- Contains sulforaphane, an antioxidant studied for its potential cancer-protective properties.
- Provides a natural source of folate (57mcg per cup), essential for DNA synthesis and cell division.
Dietary Considerations
Selection and Storage
Store blanched broccoli in an airtight container in the refrigerator for up to 3-4 days. For longer storage, it can be frozen after blanching to maintain its nutrient profile and texture.
Common Questions About Blanched broccoli Nutrition
What is the nutritional content of blanched broccoli?
Blanched broccoli is low in calories and nutrient-dense. A 1-cup serving (approx. 91g) contains about 35 calories, 2.4g of protein, 0.3g of fat, 7g of carbohydrates, and 3.8g of fiber. It is also an excellent source of vitamins C and K, and contains notable amounts of folate, potassium, and manganese.
Can I eat blanched broccoli on a keto diet?
Yes, blanched broccoli is suitable for a keto diet as it is low in net carbs. A 1-cup serving has about 4g of net carbs, making it a great option for those looking to increase fiber and micronutrient intake while adhering to a keto-friendly lifestyle.
What are the health benefits of eating blanched broccoli?
Blanched broccoli is packed with antioxidants like sulforaphane, which may help reduce inflammation and support overall health. Its high fiber content aids in digestion, while its rich supply of vitamins C and K is essential for immune function and bone health, respectively. Additionally, blanching retains many of its nutrients while making it easier to digest.
What is the recommended serving size for blanched broccoli?
A standard serving size of blanched broccoli is approximately 1 cup (91g). This amount provides a balanced contribution of nutrients without exceeding daily recommendations for carbohydrates or calories, making it ideal for most healthy eating plans.
How does blanched broccoli compare to raw broccoli?
Blanched broccoli is slightly softer and easier to digest than raw broccoli. While some water-soluble nutrients like vitamin C may reduce slightly during blanching, it still retains the majority of its nutritional value. Blanching can also enhance its flavor and bright green color while preserving its crunch, compared to other cooking methods like steaming or boiling.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
