Brocolini

Vegetable

Item Rating: 89/100

1 serving (85 grams) contains 35 calories, 3.0 grams of protein, 0.5 grams of fat, and 6.0 grams of carbohydrates.

Nutrition Information

1 cup (236.1g)

Calories		97.2
% Daily Value*
Total Fat		1.4 g	1%
	Saturated Fat	0.3 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		69.4 mg	3%
Total Carbohydrates		16.7 g	6%
	Dietary Fiber	6.9 g	24%
	Sugars	5.6 g
protein		8.3 g	16%
Vitamin D		0 mcg	0%
Calcium		119.4 mg	9%
Iron		3.3 mg	18%
Potassium		638.9 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 12 cal (11.2%)

Protein: 33 cal (29.5%)

Carbs: 66 cal (59.3%)

About Brocolini

Broccolini, also known as baby broccoli, is a hybrid vegetable resulting from a cross between broccoli and Chinese broccoli (gai lan). Originating from Japan in the 1990s, it has since gained popularity in various cuisines, particularly in Mediterranean, Western, and Asian cooking. It features long, tender stalks and small florets, offering a mild sweetness compared to traditional broccoli. Nutritionally, broccolini is a low-calorie vegetable (approximately 41 calories per 100g) rich in dietary fiber, vitamin C (109% of the daily value per 100g), and iron. It also contains modest amounts of calcium and protein, making it a nutrient-dense choice for health-conscious individuals.

Health Benefits

• Supports immune function due to its high vitamin C content (109% of the daily value per 100g).
• Promotes bone health through its calcium content (50.6 mg per 100g) and vitamin K.
• Aids in red blood cell production thanks to its iron content (1.4 mg per 100g).
• Encourages digestive health with its dietary fiber (2.94 g per 100g), which supports gut regularity.
• May support antioxidant activity, as it contains compounds such as sulforaphane, linked to reduced oxidative stress.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, keto (in moderation), paleo

Selection and Storage

Store broccolini in a breathable plastic bag in the refrigerator's crisper drawer to maintain freshness. For best quality, use within 3–5 days. Rinse under cold water before cooking, and trim any tough ends for tender preparation.

Common Questions About Brocolini Nutrition

Is broccolini high in protein?

Broccolini contains 3.5 grams of protein per 100 grams, which is moderate for a vegetable. While it isn't as protein-rich as legumes, it is a good plant-based source of protein when included as part of a balanced diet.

Can I eat broccolini on a keto diet?

Yes, broccolini is suitable for a keto diet as it contains only 7.1 grams of carbohydrates and 2.9 grams of fiber per 100 grams, resulting in a net carb content of about 4.2 grams. This makes it a great low-carb vegetable option.

What are the health benefits of broccolini?

Broccolini is packed with nutrients, including vitamin C, vitamin A, fiber, and antioxidants. It supports immune health, aids digestion due to its fiber content, and may have anti-inflammatory properties thanks to its phytochemicals.

How much broccolini should I eat per serving?

A standard serving of broccolini is about 85-100 grams, which contains around 35-41 calories. This serving size is a healthy addition to a meal, providing essential nutrients while remaining low in calories.

How does broccolini compare to broccoli in nutrition and taste?

Broccolini is slightly lower in calories and less dense than regular broccoli, offering a softer texture and a sweeter, milder taste. Both are rich in nutrients, but broccolini may appeal more to those who find regular broccoli’s flavor too strong.

Data Sources & Scientific References