1 serving (91 grams) contains 55 calories, 3.7 grams of protein, 0.6 grams of fat, and 11.2 grams of carbohydrates.
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Nutrition Information
Calories |
110.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 102.0 mg | 4% | |
| Total Carbohydrates | 22.4 g | 8% | |
| Dietary Fiber | 10.2 g | 36% | |
| Sugars | 4.4 g | ||
| protein | 7.4 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 124.0 mg | 9% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 914 mg | 19% | |
* 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 Boiled broccoli
Boiled broccoli is a versatile vegetable originating from the Mediterranean region, where it has been cultivated for centuries. It is commonly used in various cuisines worldwide, including Italian, Asian, and American dishes. Broccoli belongs to the Brassica family, which includes cauliflower and kale. When boiled, broccoli retains its tender texture and mildly earthy flavor. Nutritionally, it is a powerhouse of vitamins C, K, and A, alongside folate, fiber, and plant-based protein. It is also low in calories, making it ideal for weight management. Broccoli contains high levels of antioxidants and phytochemicals, such as sulforaphane, which contribute to its health-promoting properties and make it iconic in healthy eating patterns.
Health Benefits
- Boosts immune system: Rich in vitamin C (89 mg per 100 g), which is essential for immune function and protecting cells from oxidative damage.
- Supports bone health: Provides vitamin K (101% of daily value per cup) and calcium, critical for maintaining strong bones.
- Promotes digestion: High in dietary fiber (2.4 g per 100 g), which aids in digestive health and prevents constipation.
- Anti-inflammatory effects: Sulforaphane, a phytochemical in broccoli, may reduce inflammation and lower the risk of chronic diseases like heart disease.
- Enhances skin health: Contains beta-carotene and vitamin A, which contribute to healthy skin and mucous membranes.
Dietary Considerations
Selection and Storage
Store whole broccoli in the refrigerator in a loosely sealed plastic bag for up to 5 days. Once boiled, consume within 2-3 days and keep refrigerated in an airtight container.
Common Questions About Boiled broccoli Nutrition
What are the key nutritional contents of boiled broccoli?
Boiled broccoli is low in calories, with approximately 55 calories per cup (91g). It contains about 4.7g of protein, 2.4g of fiber, and is rich in vitamins C and K. Additionally, it provides important minerals such as potassium, calcium, and iron.
Is boiled broccoli suitable for a keto diet?
Yes, boiled broccoli is keto-friendly as it is low in carbohydrates, containing approximately 11g of total carbs per cup, with 2.4g of fiber, resulting in about 8.6g of net carbs. Its nutrient density makes it a valuable addition to a keto meal plan.
What are the health benefits and concerns of boiled broccoli?
Boiled broccoli is an excellent source of antioxidants, which may help reduce inflammation and support immune health. Its high fiber content aids digestion, while its vitamin K promotes bone health. Overcooking, however, may reduce its vitamin content, so avoid prolonged boiling.
How much boiled broccoli should I eat in one serving?
A standard serving size of boiled broccoli is around 1 cup (91g). This amount provides a balanced way to enjoy nutrients like fiber, vitamins, and minerals without overloading. Adjust portions depending on dietary needs or calorie goals.
How does boiled broccoli compare to steamed broccoli in terms of nutrition?
Steamed broccoli retains more nutrients, particularly vitamins C and B, compared to boiled broccoli, as boiling may leach some vitamins into the cooking water. Both methods are low-calorie and healthy, but steaming is preferred for preserving maximum nutritional value.
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.
- Vitamin K Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDetailed information about Vitamin K, a key nutrient in boiled broccoli, including health benefits and dietary recommendations.
- 2020-2025 Dietary Guidelines for Americans: VegetablesU.S. Department of Health and Human ServicesGuidelines emphasizing the health benefits of vegetable consumption, including broccoli, in promoting overall health and preventing chronic diseases.
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.
