1 serving (85 grams) contains 35 calories, 3.0 grams of protein, 0.5 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
70 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.0 g | 1% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 60 mg | 2% | |
| Total Carbohydrates | 12 g | 4% | |
| Dietary Fiber | 6 g | 21% | |
| Sugars | 4.0 g | ||
| protein | 6 g | 12% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 100 mg | 7% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 500.0 mg | 10% | |
* 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 Broccolini
Broccolini, often referred to as baby broccoli, is a hybrid vegetable developed by crossing traditional broccoli with Chinese kale (gai lan). Originating in Japan in the early 1990s, it has gained popularity worldwide for its sweet, mild taste and tender stalks. Commonly used in Asian and Western cuisines, broccolini is typically sautéed, roasted, or steamed as a versatile side dish. Nutritionally, broccolini is low in calories (41 per 100 grams) yet rich in essential nutrients like vitamin C, fiber, and iron. It contains 3.5 grams of protein and offers notable quantities of calcium and antioxidants, making it a nutrient-dense option for health-conscious individuals.
Health Benefits
- Rich in vitamin C (76.47 mg per 100 g), broccolini boosts immune function and helps protect cells from oxidative stress.
- High fiber content (3.53 g per 100 g) supports digestive health by promoting regular bowel movements and aiding gut health.
- Contains iron (1.17 mg per 100 g), essential for oxygen transport in the blood and preventing anemia.
- Provides calcium (58.82 mg per 100 g), which contributes to strong bones and teeth as well as muscle function.
Dietary Considerations
Selection and Storage
Store broccolini in a perforated plastic bag in the refrigerator for up to 5 days. Rinse before use and trim the ends before cooking.
Common Questions About Broccolini Nutrition
Is broccolini nutritious?
Yes, broccolini is highly nutritious. It provides 41 calories, 3.5g of protein, 7g of carbs, and 0.6g of fat per 100g. It’s also rich in fiber (3.5g), calcium, vitamin C, and antioxidants, making it a great addition to a balanced diet.
Can I eat broccolini on a keto diet?
Broccolini is suitable for a keto diet in moderation due to its low net carbs. With 7g of carbs and 3.5g of fiber per 100g, it provides only 3.5g of net carbs, which can easily fit into daily keto carb limits.
What are the health benefits of eating broccolini?
Broccolini is packed with antioxidants, vitamin C, and fiber, which support immune health, digestion, and overall wellness. Additionally, its low calorie and high nutrient density make it ideal for weight management and heart health.
How much broccolini should I eat per serving?
A typical serving of broccolini is around 85-100g, which contains approximately 35-41 calories. This portion size ensures you get key nutrients without overloading on carbohydrates or calories.
How does broccolini compare to broccoli?
Broccolini is milder, sweeter, and more tender than broccoli. Nutritionally, they’re similar, but broccolini often contains slightly more vitamin A and calcium, while broccoli has more vitamin C and fiber. Both are excellent choices for a healthy meal.
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.
- Vitamin C - Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDetailed explanation of vitamin C benefits, deficiency symptoms, and dietary sources, including vegetables like broccolini.
- Cruciferous Vegetables and Cancer PreventionNational Cancer InstituteOverview of health benefits of cruciferous vegetables such as broccolini, focusing on antioxidants like vitamin C and cancer prevention properties.
- 2020-2025 Dietary Guidelines for Americans - VegetablesU.S. Department of Health and Human ServicesGuidelines emphasizing the consumption of a variety of vegetables, including cruciferous ones like broccolini, for balanced nutrition.
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.
