Boiled brocoli

Vegetable

Item Rating: 93/100

1 serving (91 grams) contains 55 calories, 4.7 grams of protein, 0.6 grams of fat, and 11.2 grams of carbohydrates.

Nutrition Information

1 cup (182g)

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		128.0 mg	5%
Total Carbohydrates		22.4 g	8%
	Dietary Fiber	10.2 g	36%
	Sugars	4.4 g
protein		9.4 g	18%
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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 10 cal (7.8%)

Protein: 37 cal (27.2%)

Carbs: 89 cal (64.9%)

About Boiled brocoli

Boiled broccoli is a nutritious vegetable that originated in the Mediterranean region and is widely used in cuisines such as Italian, Chinese, and American dishes. It is part of the cruciferous vegetable family and is highly regarded for its dense nutritional profile. A half-cup of boiled broccoli provides approximately 27 calories, 2 grams of protein, 5 grams of carbohydrates, and virtually no fat. It is rich in dietary fiber and a good source of vitamins C and K, folate, potassium, and antioxidants like sulforaphane. Boiling broccoli softens its texture and reduces its bitterness, making it a versatile ingredient for soups, salads, side dishes, or purees while retaining much of its nutritional value.

Health Benefits

• Boosts immune health due to high vitamin C content (41.6 mg per half-cup serving).
• Promotes bone health with significant amounts of vitamin K (110.1 mcg per serving) and calcium.
• May support cancer prevention by containing antioxidants like sulforaphane.
• Aids digestion and gut health with its high fiber content (2.6 grams per serving).
• Helps regulate blood pressure due to its potassium content (230 mg per serving).

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie

Not suitable for: Fodmap diet, individuals sensitive to cruciferous vegetables

Selection and Storage

Store fresh broccoli in the refrigerator in a produce bag for up to 4-5 days. Boiled broccoli should be kept in an airtight container and consumed within 3 days.

Common Questions About Boiled brocoli Nutrition

Is boiled broccoli high in protein?

While broccoli is not particularly high in protein, a 1-cup serving of boiled broccoli (156 grams) contains about 3 grams of protein. This makes it a decent source of plant-based protein, especially when paired with other protein-rich foods.

Can I eat boiled broccoli on a keto diet?

Yes, boiled broccoli is keto-friendly due to its low carbohydrate content. A 1-cup serving of boiled broccoli contains approximately 6 grams of total carbs and 3 grams of fiber, resulting in around 3 grams of net carbs per serving.

What are the health benefits of boiled broccoli?

Boiled broccoli is a nutritional powerhouse, offering high levels of vitamin C (over 100% of the daily recommended intake per cup), vitamin K, and folate. It is rich in antioxidants and may support immune health, bone strength, and digestion, but boiling can reduce some of its antioxidant content compared to steaming.

How much boiled broccoli should I eat per serving?

A standard serving size of boiled broccoli is about 1 cup (156 grams), which provides only 55 calories. You can safely incorporate 1-2 servings into most meals, though portion sizes may vary depending on your dietary needs.

How does boiled broccoli compare to raw or steamed broccoli?

Boiled broccoli is softer in texture and less bitter than raw broccoli. However, boiling can reduce the levels of certain water-soluble vitamins, like vitamin C, more than steaming. Steaming is often considered better for preserving nutrients, but boiled broccoli is still a healthy choice.

Data Sources & Scientific References