1 serving (85 grams) contains 30 calories, 2.0 grams of protein, 0.4 grams of fat, and 6.1 grams of carbohydrates.
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Nutrition Information
Calories |
82.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 70.8 mg | 3% | |
| Total Carbohydrates | 17 g | 6% | |
| Dietary Fiber | 8.7 g | 31% | |
| Sugars | 3.3 g | ||
| protein | 5.7 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 111.0 mg | 8% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 767.4 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 Tender stem broccoli
Tender stem broccoli, also known as broccolini, is a hybrid vegetable developed by crossing broccoli and Chinese kale. Originating in Japan, it has gained popularity worldwide for its sweet, mild flavor and versatility in various cuisines, including Asian, Mediterranean, and Western dishes. This elongated green vegetable is rich in nutrients, including vitamins C, K, and A, along with fiber and potent antioxidants like sulforaphane. With fewer calories and higher water content, tender stem broccoli is ideal for dietary plans aiming to balance nutrition and calorie intake. It can be steamed, sautéed, grilled, or roasted, making it a versatile addition to meals.
Health Benefits
- Supports immune system health due to high vitamin C content (about 89 mg per 100 g)
- Promotes bone health and blood clotting with a significant amount of vitamin K (approximately 100 mcg per 100 g)
- Offers antioxidant protection via sulforaphane, which helps in reducing oxidative stress and lowering inflammation
- Improves digestion and gut health with approximately 3.7 g of fiber per 100 g
- Supports vision and skin health due to vitamin A content (about 31 mcg per 100 g)
Dietary Considerations
Selection and Storage
Store tender stem broccoli in the refrigerator, ideally in a perforated bag, for up to 5 days. For long-term use, blanch and freeze it to preserve nutrients and texture.
Common Questions About Tender stem broccoli Nutrition
Is tender stem broccoli high in protein?
Tender stem broccoli contains a moderate amount of protein for a vegetable, with approximately 2.2 grams of protein per 100 grams. While it’s not a high-protein food, it is a great addition to meals for those seeking plant-based protein sources.
Can I eat tender stem broccoli on a keto diet?
Yes, tender stem broccoli is a keto-friendly vegetable as it is low in carbohydrates, providing only about 3 grams of net carbs per 100 grams. Its high fiber content and nutrient density make it a great choice for those following a low-carb or ketogenic diet.
What are the health benefits of tender stem broccoli?
Tender stem broccoli is rich in vitamins C and K, with 100 grams providing over 140% of the daily value for vitamin C and 37% for vitamin K. It’s also high in antioxidants and fiber, which may support immune function, improve digestion, and promote heart health.
What is the recommended portion size for tender stem broccoli?
A typical portion size for tender stem broccoli is around 80-100 grams, which is roughly one to two handfuls or about 3-4 stems. This portion provides around 35 calories, making it a low-calorie addition to meals.
How does tender stem broccoli compare to regular broccoli in nutrition?
Tender stem broccoli is slightly lower in calories and carbs compared to regular broccoli, but both offer similar amounts of fiber and vitamin C. Tender stem broccoli has a milder flavor and more delicate texture, making it easier to incorporate into recipes or enjoy as a standalone side.
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.
