1 serving (85 grams) contains 30 calories, 2.1 grams of protein, 0.4 grams of fat, and 6.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
59.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 51 mg | 2% | |
| Total Carbohydrates | 11.9 g | 4% | |
| Dietary Fiber | 5.1 g | 18% | |
| Sugars | 4.2 g | ||
| protein | 4.2 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 68 mg | 5% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 552.5 mg | 11% | |
* 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 Tenderstem broccoli
Tenderstem broccoli, also known as broccolini, is a hybrid vegetable developed through the crossbreeding of broccoli and Chinese kale (kai lan). Originally cultivated in Japan in the early 1990s, it has become a popular vegetable worldwide due to its delicate flavor, tender texture, and versatility in various cuisines, such as Mediterranean, Asian, and Western dishes. Nutritionally, tenderstem broccoli is a low-calorie food that is rich in vitamins A, C, and K, and provides substantial amounts of dietary fiber, potassium, and antioxidants. One serving (approximately 100 grams) contains around 35 calories, making it an excellent option for maintaining a healthy diet while supporting various bodily functions.
Health Benefits
- Rich in vitamin C (100 grams provides approximately 70% of the daily recommended intake), which boosts the immune system and supports collagen production for healthy skin.
- Contains vitamin K, essential for blood clotting and bone health, with 100 grams offering about 60% of the daily requirement.
- High in dietary fiber (around 3 grams per 100 grams), which promotes digestive health by supporting regular bowel movements and maintaining gut health.
Dietary Considerations
Selection and Storage
Keep tenderstem broccoli refrigerated in a perforated bag and consume within 3-5 days for optimal freshness. Steam, sauté, or roast lightly to preserve its nutrients and crisp texture.
Common Questions About Tenderstem broccoli Nutrition
Is Tenderstem broccoli high in protein?
Tenderstem broccoli contains about 2.2 grams of protein per 100 grams. While it is not a high-protein food compared to meat or legumes, it can still contribute to your daily protein intake as part of a balanced diet.
Can I eat Tenderstem broccoli on a keto diet?
Yes, Tenderstem broccoli is keto-friendly because it is low in carbs, with only about 3 grams of net carbs per 100 grams. It’s an excellent vegetable option on a keto diet due to its nutrient density and low-carb content.
What are the health benefits of Tenderstem broccoli?
Tenderstem broccoli is rich in vitamins such as vitamin C and vitamin A, as well as minerals like iron and calcium. It is also high in antioxidants and fiber, supporting immune health, digestion, and overall well-being. Its low calorie and carb content make it a great choice for weight management.
How much Tenderstem broccoli should I eat in one serving?
A standard serving size of Tenderstem broccoli is about 80–100 grams, which provides approximately 35 calories. This serving size is enough to contribute to your daily vegetable intake and provide a good dose of nutrients without overloading your plate.
How does Tenderstem broccoli compare to regular broccoli?
Tenderstem broccoli is slightly sweeter and more tender than regular broccoli, making it easier to cook and more versatile in recipes. Nutritionally, both are comparable, but Tenderstem broccoli contains slightly more vitamin A and less vitamin C than regular broccoli. Its long, delicate stems also eliminate the need for intensive trimming.
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.
