1 serving (100 grams) contains 35 calories, 2.5 grams of protein, 0.3 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
52.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 44.8 mg | 1% | |
| Total Carbohydrates | 10.4 g | 3% | |
| Dietary Fiber | 5.2 g | 18% | |
| Sugars | 3.6 g | ||
| protein | 3.7 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 59.7 mg | 4% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 447.8 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 Broccoli cauliflower mix
Broccoli cauliflower mix combines two nutrient-dense cruciferous vegetables, both originating from the Mediterranean region and widely used in global cuisines due to their adaptability in dishes ranging from stir-fries to salads. Broccoli is known for its vibrant green florets, while cauliflower features creamy white heads. A 1-cup serving (about 128g) of broccoli provides roughly 55 calories, 2.5g of protein, and 2.3g of fiber, whereas cauliflower offers about 28 calories, 2.1g of protein, and 2g of fiber per cup. Both vegetables are excellent sources of vitamin C, vitamin K, folate, and antioxidants, making them ideal choices for nutrient-dense, low-calorie diets.
Health Benefits
- Supports immune health: Rich in vitamin C, which boosts immunity and aids in collagen production.
- Promotes bone health: Contains vitamin K, essential for calcium absorption and bone strength.
- Reduces oxidative stress: Antioxidants like glucosinolates help fight free radicals and lower inflammation.
Dietary Considerations
Selection and Storage
Store unwashed broccoli and cauliflower in the crisper drawer of the refrigerator for up to 5 days. Wash and chop just before use to preserve nutrients and freshness.
Common Questions About Broccoli cauliflower mix Nutrition
What are the main nutritional benefits of a broccoli cauliflower mix?
Broccoli cauliflower mix is low in calories, with approximately 50 calories per cup, and is packed with nutrients like vitamin C, vitamin K, and fiber. It contains about 2-3 grams of protein per cup and provides antioxidants beneficial for boosting immune health.
Is a broccoli cauliflower mix suitable for keto or low-carb diets?
Yes, a broccoli cauliflower mix is keto-friendly and low in carbs. It contains around 4-5 grams of net carbs per cup, making it a great addition to ketogenic and other low-carb diets, especially as a replacement for high-carb side dishes like rice or pasta.
What are the health benefits of eating a broccoli cauliflower mix?
This mix provides powerful antioxidants like sulforaphane and vitamin C, which help fight inflammation and support overall cell health. Additionally, it is high in fiber, promoting digestion and gut health, and vitamin K supports bone strength and cardiovascular health. However, individuals with thyroid issues may want to monitor intake due to goitrogenic properties in both vegetables.
What is a recommended serving size for broccoli cauliflower mix?
A standard serving size is about one cup, which equates to approximately 150 grams. This portion provides a balanced amount of nutrients without excessive calories, making it easy to incorporate into meals such as stir-fries, roasted dishes, or salads.
How does broccoli cauliflower mix compare to other vegetable combinations?
Broccoli cauliflower mix is lower in calories and carbohydrates compared to starchy vegetable mixes (e.g., potatoes and corn). It is higher in fiber and vitamin C than leafy green mixes like spinach and kale but contains slightly less protein. Steaming or roasting enhances its flavor while retaining nutrients compared to boiling, which can lead to nutrient loss.
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.
