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 | 1.0 mg | 5% | |
| Potassium | 761.9 mg | 16% | |
* 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
Romanesco, also known as Romanesco broccoli or Roman cauliflower, is a visually striking cruciferous vegetable with spiraled, chartreuse-green florets. Originating in Italy, Romanesco is a traditional ingredient in Mediterranean and Italian cuisines, often used in salads, sautés, and roasted dishes. It is low in calories, with only 25 per 100-gram serving, and is packed with nutrients including 93 mg of Vitamin C, 2.3 g of fiber, and small amounts of calcium and iron. Romanesco has a slightly nutty, mild taste and a crunchy texture, making it a versatile addition to various recipes.
Health Benefits
- Supports immune health due to its high Vitamin C content (93 mg per 100 grams).
- Promotes digestion with 2.3 grams of dietary fiber per 100 grams.
- Contributes to bone health through its calcium content (22 mg per serving).
Dietary Considerations
Selection and Storage
Store Romanesco in the refrigerator, unwashed, in a breathable bag or wrapped in a paper towel to retain freshness for up to 5 days.
Common Questions About Romanesco Nutrition
Is Romanesco high in protein?
Romanesco provides 2.5 grams of protein per 100 grams, which is relatively low compared to protein-rich foods like beans or poultry. However, as a vegetable, it can contribute to your daily protein intake when combined with other sources.
Can I eat Romanesco on a keto diet?
Yes, Romanesco is compatible with a keto diet. It contains only 4.1 grams of carbs and 2.3 grams of fiber per 100 grams, resulting in a net carb content of about 1.8 grams. This makes it an excellent low-carb vegetable choice.
What are the health benefits of eating Romanesco?
Romanesco is rich in vitamins C and K, antioxidants, and fiber, promoting immune health, good digestion, and healthy blood clotting. Its low calorie (25 calories per 100 grams) and low-fat content also make it ideal for weight management.
How much Romanesco should I eat per serving?
A typical serving of Romanesco is about 1 cup (approximately 150 grams), which provides 37.5 calories, 3.75 grams of protein, and a good amount of fiber and nutrients. This portion fits well into a balanced meal.
How does Romanesco compare to broccoli and cauliflower?
Romanesco is similar to broccoli and cauliflower in terms of nutrition, but it has slightly fewer calories and a milder, nuttier flavor. It is often praised for its unique fractal appearance and works well in recipes that call for broccoli or cauliflower.
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.
