1 serving (150 grams) contains 100 calories, 4.0 grams of protein, 5.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
157.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 315.5 mg | 13% | |
| Total Carbohydrates | 15.8 g | 5% | |
| Dietary Fiber | 6.3 g | 22% | |
| Sugars | 3.2 g | ||
| protein | 6.3 g | 12% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 78.9 mg | 6% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 473.2 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 Garlic broccoli
Garlic broccoli is a flavorful vegetarian dish that combines fresh broccoli with aromatic garlic, often sautéed or roasted. Broccoli, a cruciferous vegetable originating from the Mediterranean region, has become a staple in cuisines worldwide, particularly Asian and Western cooking. Rich in vitamins, minerals, and antioxidants, broccoli is a nutritional powerhouse, providing vitamin C, vitamin K, folate, and fiber in abundance. Garlic enhances the dish not only with bold flavor but also with its potential health benefits, including compounds like allicin. This dish is low in calories yet packed with nutrients, making it a popular side or main course in health-conscious diets.
Health Benefits
- Supports immune health due to broccoli's high vitamin C content (81 mg per 100 g, meeting 90% of daily requirements).
- May reduce inflammation due to sulfur-containing compounds in broccoli, such as sulforaphane, and allicin in garlic.
- Supports bone health through broccoli's vitamin K content (92 mcg per 100 g, meeting 77% of daily requirements).
- Aids digestion and promotes gut health due to broccoli’s high fiber content (2.6 g per 100 g).
- Offers antioxidant protection from vitamins such as vitamin A and compounds like flavonoids in broccoli.
Dietary Considerations
Selection and Storage
Store fresh broccoli in the refrigerator in a perforated plastic bag for up to 7 days. Garlic should be kept in a cool, dark, and dry place. Prepare broccoli by washing thoroughly and trimming stems before cooking.
Common Questions About Garlic broccoli Nutrition
What is the nutritional content of garlic broccoli?
Garlic broccoli delivers around 55 calories per cup when prepared simply, with minimal added oil. It contains roughly 4 grams of protein, 2 grams of fiber, and is rich in vitamins C and K, along with small amounts of folate and potassium.
Is garlic broccoli compatible with a keto diet?
Yes, garlic broccoli is compatible with a keto diet if prepared with low-carb ingredients. Broccoli is low in carbohydrates, containing about 6 grams of carbs per cup, of which 2 grams are fiber, making the net carbs approximately 4 grams.
What are the health benefits of eating garlic broccoli?
Garlic broccoli is loaded with antioxidants, which help combat oxidative stress in the body. Broccoli supports heart health, bone strength, and immunity due to its high vitamin C and vitamin K content. Garlic adds anti-inflammatory and antibacterial properties.
How much garlic broccoli should I serve per person?
A typical serving size for garlic broccoli is about 1 cup per person. This portion provides balanced nutrients without exceeding your daily calorie or carb allowance, making it ideal as a side dish or part of a meal.
How does garlic broccoli compare to other vegetable dishes?
Garlic broccoli is lower in calories than dishes prepared with starchy vegetables like potatoes and significantly higher in vitamins like C and K. It’s also quick to prepare and pairs well with various main dishes due to its mild, garlicky flavor.
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.
