Steamed broccolini

Vegetable

Item Rating: 90/100

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 (170g)

Calories		70
% Daily Value*
Total Fat		1.0 g	1%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		40 mg	1%
Total Carbohydrates		12 g	4%
	Dietary Fiber	6 g	21%
	Sugars	4.0 g
protein		6 g	12%
Vitamin D		0 mcg	0%
Calcium		86.0 mg	6%
Iron		2.6 mg	14%
Potassium		460.0 mg	9%

* 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 sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 9 cal (11.1%)

Protein: 24 cal (29.6%)

Carbs: 48 cal (59.3%)

About Steamed broccolini

Steamed broccolini is a nutritious vegetable that is a hybrid of broccoli and Chinese kale, originally developed in Japan in the 1990s. It has a tender stalk, sweet flavor, and is often used in Western, Asian, and Mediterranean dishes. A 1-cup serving of steamed broccolini provides approximately 35 calories, 4 grams of carbohydrates, 3 grams of protein, and almost no fat. It is rich in vitamins A, C, and K, and contains significant amounts of folate, potassium, and dietary fiber. Broccolini also contains phytonutrients like sulforaphane, known for their antioxidant properties.

Health Benefits

• Supports immune health with 65% of the daily recommended intake of vitamin C per serving.
• Improves bone health due to its high vitamin K content, offering 100% of the daily value in one cup.
• Aids digestion with 3 grams of dietary fiber per serving, promoting gut health and regularity.
• Contains sulforaphane, a phytonutrient shown in studies to have potential cancer-fighting properties.
• May support healthy blood pressure levels due to its potassium content, which helps regulate sodium balance.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo, keto

Not suitable for: Low-fiber diets, low-vitamin k diets

Selection and Storage

Store fresh broccolini in a plastic bag in the refrigerator for up to 3-5 days. To retain nutrients, steam rather than boil, as boiling can cause nutrient loss.

Common Questions About Steamed broccolini Nutrition

Is steamed broccolini high in protein?

Steamed broccolini is relatively low in protein but provides about 2.4 grams of protein per 100 grams, making it a good addition to a balanced diet. While not a major protein source, it complements meals rich in lean protein or plant-based alternatives.

Can I eat steamed broccolini on a keto diet?

Yes, steamed broccolini is keto-friendly as it contains only about 3.1 grams of net carbs per 100 grams. It’s a nutrient-dense, low-carb vegetable that works perfectly as a side dish for those following a ketogenic diet.

What are the health benefits of steamed broccolini?

Steamed broccolini is rich in vitamins A, C, and K, as well as fiber, antioxidants, and potassium. These nutrients support immune health, improve bone strength, and aid in digestion. Additionally, it contains sulforaphane, a compound known for its anti-inflammatory and potential anti-cancer properties.

How much steamed broccolini should I eat per serving?

A typical serving size for steamed broccolini is about 85-100 grams (roughly 4-5 stalks). This provides around 35 calories, making it a healthy, low-calorie choice. You can adjust portions based on your caloric needs and meal composition.

How does steamed broccolini compare to regular broccoli?

Steamed broccolini is similar to broccoli but has a milder, sweeter flavor and thinner stems, making it easier to cook and eat. Nutritionally, both are comparable, but broccolini has slightly fewer calories (35 per 100 grams) and carbohydrates, making it a lighter option for those watching their intake.

Data Sources & Scientific References