1 serving (85 grams) contains 35 calories, 2.3 grams of protein, 0.5 grams of fat, and 5.4 grams of carbohydrates.
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Nutrition Information
Calories |
70 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.0 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 50.0 mg | 2% | |
| Total Carbohydrates | 10.8 g | 3% | |
| Dietary Fiber | 5.2 g | 18% | |
| Sugars | 0.8 g | ||
| protein | 4.6 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 86.0 mg | 6% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 164 mg | 3% | |
* 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 sprouts
Broccoli sprouts are the young seedlings of the broccoli plant, typically harvested when they are just a few days old. Native to Mediterranean regions, broccoli sprouts are a staple in health-focused cuisines due to their concentrated nutritional content. They are an excellent source of antioxidants, particularly sulforaphane, a compound known for its potential health benefits. These sprouts also provide vitamin C, vitamin K, and dietary fiber, alongside small amounts of protein and essential minerals like potassium and calcium. Low in calories yet rich in phytonutrients, broccoli sprouts are commonly used in salads, sandwiches, and smoothies to boost nutritional value without altering flavor significantly.
Health Benefits
- Rich in sulforaphane, a potent antioxidant associated with reducing inflammation and supporting cellular detoxification.
- Excellent source of vitamin C, which strengthens the immune system and promotes healthy skin by aiding collagen synthesis.
- High in dietary fiber, supporting digestive health and helping maintain healthy blood sugar levels.
Dietary Considerations
Selection and Storage
Store broccoli sprouts in a breathable container in the refrigerator and consume within 5-7 days. Rinse thoroughly before eating to ensure freshness.
Common Questions About Broccoli sprouts Nutrition
Are broccoli sprouts high in protein and what is their nutritional content?
Broccoli sprouts are not particularly high in protein but provide about 2.8 grams of protein per 100 grams. They are extremely low in calories, offering only around 35 calories per 100 grams, and are rich in vitamins such as vitamin C, vitamin K, and folate. Additionally, they contain high levels of sulforaphane, a powerful antioxidant.
Can I eat broccoli sprouts on a keto or low-carb diet?
Yes, broccoli sprouts are suitable for both keto and low-carb diets. They contain approximately 2.1 grams of net carbs per 100 grams, making them a nutrient-dense, low-carb option for those aiming to stay in ketosis.
What are the health benefits of eating broccoli sprouts?
Broccoli sprouts are rich in sulforaphane, which has been linked to reduced inflammation, improved heart health, and potentially lower risks of certain cancers. They are also high in antioxidants and support detoxification. However, individuals with thyroid concerns should be mindful that the goitrogens in broccoli sprouts may interfere with thyroid function if consumed excessively.
What is the recommended serving size of broccoli sprouts?
A standard serving size of broccoli sprouts is about ½ cup (approximately 35 grams). This amount provides a nutritious boost without overloading on calories or carbs and ensures you receive a significant dose of sulforaphane and other beneficial nutrients.
How do broccoli sprouts compare to mature broccoli nutritionally?
Broccoli sprouts have a higher concentration of sulforaphane compared to mature broccoli, offering significantly more of this antioxidant. While mature broccoli has more fiber and vitamins like vitamin C and K per serving, a smaller portion of sprouts delivers a more potent phytochemical punch.
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.
