Vegetable
boiled unsalted broccoli.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
boiled broccolicooked broccoli
SERVING
CALORIES
35
PROTEIN
2.4g
CARBS
7.2g
FAT
0.40g
FIBER
3.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories35kcal—
Protein2.4g5%
Carbohydrates7.2g3%
Fiber3.3g12%
Sugar1.4g3%
Total fat0.40g1%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water89.3g—
MINERALS
Sodium33mg1%
Potassium293mg6%
Calcium40mg3%
Iron0.70mg4%
Magnesium21mg5%
Phosphorus67mg5%
Zinc0.40mg4%
Copper0.05mg6%
Manganese0.20mg9%
Selenium2.5µg5%
VITAMINS
Vitamin A77µg9%
Vitamin C65mg72%
Vitamin D0µg0%
Vitamin E1.5mg10%
Vitamin K141µg118%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.12mg9%
Niacin (B3)0.60mg4%
Pantothenic acid (B5)0.50mg10%
Vitamin B60.20mg12%
Folate (B9)108µg27%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup156g
1 oz28.4g
1 lb453.6g
1 piece15g
HEALTH BENEFITS
Why eat it.
- ✓High in Vitamin K for bone health
- ✓Excellent source of Vitamin C for immunity
- ✓Rich in fiber to support digestive health
- ✓Contains sulforaphane which has antioxidant properties
- ✓Supports heart health by helping to lower cholesterol
COOKING TIPS
In the kitchen.
- 1Boil for only 3-5 minutes to maintain a crisp-tender texture
- 2Shock in ice water immediately after boiling to preserve the bright green color
- 3Don't discard the stems; peel and boil them along with the florets
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator
- Consume within 3 to 5 days for best quality
- Can be frozen for up to 12 months if blanched before boiling
FAQ
Frequently asked questions.
How long does boiled broccoli last in the fridge?
Boiled broccoli typically lasts 3 to 5 days when stored in an airtight container in the refrigerator.
Can I freeze boiled broccoli?
Yes, you can freeze it. Spread the florets on a baking sheet to freeze individually first, then transfer to a freezer bag for up to 12 months.
Is boiled broccoli as healthy as raw broccoli?
Boiling can leach some water-soluble vitamins like Vitamin C and Folate into the water, but it still remains a very nutrient-dense vegetable.
How do I know if boiled broccoli has gone bad?
Signs of spoilage include a slimy texture, a sour or off-smell, or visible mold growth.
What is a good substitute for boiled broccoli?
Boiled cauliflower, broccolini, or Brussels sprouts are excellent alternatives with similar nutritional profiles.
How do I keep boiled broccoli from turning mushy?
Set a timer for 3-4 minutes and test with a fork; it should be tender but still have a slight bite.
Why did my broccoli turn a dull olive green?
This usually happens due to overcooking, which causes the chlorophyll to break down. Shorten the cooking time next time.
Does boiling broccoli remove its fiber?
No, the fiber content remains largely intact even after boiling.
