1 serving (150 grams) contains 120 calories, 6.0 grams of protein, 5.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
190.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 317.5 mg | 13% | |
| Total Carbohydrates | 15.9 g | 5% | |
| Dietary Fiber | 6.3 g | 22% | |
| Sugars | 3.2 g | ||
| protein | 9.5 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 95.2 mg | 7% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 634.9 mg | 13% | |
* 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 mash
Broccoli mash is a creamy dish made by blending steamed or boiled broccoli with ingredients like olive oil, garlic, or yogurt to achieve a smooth consistency. Originating as a modern twist on mashed potatoes, broccoli mash is popular in many cuisines that emphasize plant-based and nutrient-rich dishes due to its low calorie and high nutrient profile. Broccoli itself is a cruciferous vegetable native to Italy and has been a staple in Mediterranean diets for centuries. It is rich in vitamins C and K, dietary fiber, and antioxidants, making broccoli mash not only flavorful but highly nutritious. One cup of broccoli typically contains around 60% of the daily recommended intake of vitamin C and 15% of dietary fiber needs, making this dish an excellent choice for supporting immune health and digestion while being relatively low in calories (about 55 calories per cup).
Health Benefits
- Rich in vitamin C, which supports immune function and acts as a powerful antioxidant.
- High in dietary fiber, promoting gut health and regular digestion.
- Contains vitamin K, essential for bone health and proper blood clotting.
- Includes phytonutrients like sulforaphane, which may help reduce inflammation and lower cancer risks.
- Low in calories and carbohydrates, suitable for weight management diets.
Dietary Considerations
Selection and Storage
Store cooked broccoli mash in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan to preserve texture, or add a splash of oil or water to maintain creaminess.
Common Questions About Broccoli mash Nutrition
What is the nutritional content of broccoli mash?
Broccoli mash is low in calories, with about 50-70 calories per cup depending on added ingredients like butter or cream. It contains around 2-3 grams of protein, 5-8 grams of carbohydrates, and is rich in vitamins C and K, fiber, and antioxidants.
Is broccoli mash suitable for a keto or low-carb diet?
Yes, broccoli mash can be enjoyed on a keto or low-carb diet as it is naturally low in carbohydrates, with only 5-8 grams per cup. If prepared without high-carb additions like starchy fillers, it remains a keto-friendly side dish.
What are the health benefits of eating broccoli mash?
Broccoli mash offers numerous health benefits as it is rich in vitamins C and K, which support immune function and bone health. Additionally, its fiber content aids digestion, while its antioxidants contribute to reducing inflammation and promoting overall well-being.
What is the recommended portion size for broccoli mash?
A typical portion size for broccoli mash is 1 cup, which provides a nutritious side dish with minimal calories. For those with higher calorie or nutrient needs, larger portions can be enjoyed while keeping added fats and seasonings in moderation.
How does broccoli mash compare to mashed potatoes or cauliflower mash?
Broccoli mash is lower in calories and carbohydrates than mashed potatoes, making it a better option for low-carb or keto diets. Compared to cauliflower mash, it has a more distinct flavor and slightly higher fiber content, but both are nutritious low-calorie alternatives to traditional starchy sides.
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.
