1 serving (100 grams) contains 25 calories, 2.5 grams of protein, 0.3 grams of fat, and 4.1 grams of carbohydrates.
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Nutrition Information
Calories |
59.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 71.4 mg | 3% | |
| Total Carbohydrates | 9.8 g | 3% | |
| Dietary Fiber | 5.5 g | 19% | |
| Sugars | 3.3 g | ||
| protein | 6.0 g | 12% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 52.4 mg | 4% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 750 mg | 15% | |
* 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 Romanesco broccoli
Romanesco broccoli, also known as Roman cauliflower, is an edible flowering vegetable that originated in Italy during the 16th century. This vibrant green vegetable is a unique member of the Brassica family, known for its stunning fractal-like appearance. Romanesco is commonly used in Italian and Mediterranean cuisines, served steamed, roasted, or raw in salads. Nutritionally, Romanesco is low in calories (approximately 25 calories per 100g) and high in vitamins such as vitamin C and K, along with dietary fiber, carotenoids, and antioxidants. It also contains minerals like potassium, folate, and magnesium, making it a nutrient-dense vegetable that supports overall health.
Health Benefits
- Promotes immune system health due to its high vitamin C content (80% of the RDI in 100g).
- Supports bone health as it is a good source of vitamin K, which aids calcium regulation and bone mineralization.
- Enhances digestive health with around 2-3g of dietary fiber per 100g, promoting regularity and gut health.
- Provides antioxidant benefits from carotenoids like lutein and zeaxanthin, which promote eye health.
- Regulates blood pressure and muscle function through its potassium content (around 280mg per 100g).
Dietary Considerations
Selection and Storage
Store Romanesco broccoli in a perforated bag in the refrigerator to keep it fresh for up to a week. Wash thoroughly before cooking or consuming raw.
Common Questions About Romanesco broccoli Nutrition
What is the nutritional content of Romanesco broccoli?
Romanesco broccoli is low in calories, with about 25 calories per 100 grams. It contains 2.5 grams of protein, 4 grams of carbohydrates, and nearly no fat. It is also an excellent source of vitamin C (over 80% of the Daily Value), vitamin K, and fiber.
Is Romanesco broccoli suitable for a keto or low-carb diet?
Yes, Romanesco broccoli is suitable for both keto and low-carb diets. It contains only 4 grams of carbohydrates per 100 grams, of which a portion comes from fiber, making it a nutrient-dense, low-carb vegetable option.
What are the health benefits of eating Romanesco broccoli?
Romanesco broccoli provides numerous health benefits due to its high levels of antioxidants, vitamins, and fiber. It supports immune function through its vitamin C content, promotes bone health with vitamin K, and aids digestion with dietary fiber. Its antioxidant properties may also help fight inflammation and reduce disease risk.
How much Romanesco broccoli should I eat per serving?
A standard serving of Romanesco broccoli is about 1 cup (150 grams) of cooked florets. This portion provides roughly 38 calories, 3.8 grams of protein, 7 grams of carbohydrates, and 3.5 grams of fiber, making it a satisfying and nutrient-rich addition to any meal.
How does Romanesco broccoli compare to regular broccoli or cauliflower in taste and nutrition?
Romanesco broccoli has a milder, nuttier flavor than regular broccoli and a slightly firmer texture than cauliflower. Nutritionally, it is similar to both, offering comparable amounts of fiber, vitamin C, and low calories, but it has a unique visual appeal due to its fractal-like structure, making it a popular choice in gourmet dishes.
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.
