Broccoli with glaze

Vegetable

Item Rating: 83/100

1 serving (150 grams) contains 120 calories, 4.0 grams of protein, 4.0 grams of fat, and 18.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		160
% Daily Value*
Total Fat		5.3 g	6%
	Saturated Fat	0.7 g	3%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		266.7 mg	11%
Total Carbohydrates		24 g	8%
	Dietary Fiber	5.3 g	18%
	Sugars	10.7 g
protein		5.3 g	10%
Vitamin D		0 mcg	0%
Calcium		66.7 mg	5%
Iron		1.3 mg	7%
Potassium		400 mg	8%

* 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

Source of Calories

Fat: 47 cal (28.9%)

Protein: 21 cal (12.9%)

Carbs: 96 cal (58.2%)

About Broccoli with glaze

Broccoli with glaze is a dish featuring broccoli florets coated in a sweet or savory sauce, often originating from modern Western cuisine with influences from Asian culinary techniques. Broccoli is a highly nutritious vegetable, low in calories but rich in essential vitamins and minerals, including vitamin C, vitamin K, dietary fiber, and folate. It is also a good source of phytonutrients such as sulforaphane, known for antioxidant properties. The glaze typically includes ingredients like soy sauce, honey, or balsamic vinegar, which can add depth to the dish without overpowering the vegetable's natural flavor.

Health Benefits

• Supports immune health with high levels of vitamin C (90% of the daily value per cup of cooked broccoli).
• Promotes bone and blood health due to vitamin K content (92 mcg per cup).
• Improves digestion with dietary fiber, offering about 2.4 grams per cup.
• Enhances antioxidant defenses with sulforaphane, a compound linked to reduced inflammation.
• May aid in heart health through folate, which supports cardiovascular function.

Dietary Considerations

Allergens: Contains soy (if soy sauce is in the glaze), honey (if included), sesame (if sesame seeds are used)

Suitable for: Vegetarian, low-calorie diets, gluten-free (if gluten-free soy sauce is used)

Not suitable for: Vegan (if honey is included), low-sodium diets (if high-sodium soy sauce is used)

Selection and Storage

Store raw broccoli in the refrigerator, ideally wrapped in a damp paper towel inside a perforated bag to retain freshness for up to 5-7 days. Prepare glaze separately and refrigerate it in an airtight container for up to 1 week.

Common Questions About Broccoli with glaze Nutrition

Is broccoli with glaze high in protein?

Broccoli itself is not high in protein, offering about 2.5 grams of protein per 1 cup (91g) serving. Adding a glaze does not significantly increase protein, but it can add calories depending on the ingredients used in the glaze (e.g., sugar or oil).

Can I eat broccoli with glaze on a keto or low-carb diet?

Broccoli is keto-friendly with about 6 grams of carbs per cup (91g) and 2.4 grams of fiber, making the net carbs approximately 3.6 grams. However, the glaze might not be low-carb if it contains sugar or high-carb ingredients, so it’s important to check or modify the glaze to fit your diet.

What are the health benefits of eating broccoli with glaze?

Broccoli is a nutrient-dense food rich in vitamins C and K, fiber, and antioxidants which support immune health, bone health, and digestion. However, a sugary glaze might decrease its overall health benefits by adding excess sugar and calories, so consider using a healthier glaze alternative, like olive oil and herbs.

How much broccoli with glaze should I eat per serving?

A typical serving size for broccoli is about 1 cup (91g), which provides around 55 calories without a glaze. When adding a glaze, be mindful of portion sizes as glazes can add anywhere from 50 to 150 calories per serving depending on the ingredients used.

How does broccoli with glaze compare to plain steamed broccoli?

Plain steamed broccoli is lower in calories and free from added sugars or fats, making it a healthier choice overall. Broccoli with glaze, while potentially more flavorful, can contain added sugars, oils, or butter, increasing its calorie content and potentially diminishing its health benefits depending on the recipe used.

Data Sources & Scientific References