broccoli
Also known as: broccolli
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Also known as: broccolli
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Tender broccoli florets roasted to perfection with crispy, caramelized edges. A simple, healthy, and delicious side dish that pairs with almost any meal, ready in under 30 minutes.
A vibrant and satisfying bowl featuring cumin-spiced roasted sweet potatoes, chickpeas, and broccoli. It's all brought together with a creamy, zesty lemon-tahini dressing for a wholesome and flavorful meal.
A vibrant and zesty stir-fry packed with crisp broccoli, sweet carrots, and colorful bell peppers. The simple lemon-garlic sauce comes together in minutes, making this a perfect healthy weeknight meal.
Lean ground turkey and crisp broccoli florets tossed in a savory, garlic-ginger sauce made without added salt. A heart-healthy and delicious weeknight meal that comes together in under 30 minutes, perfect served over steamed rice.
Yes, broccoli is a nutrient-dense superfood. It is exceptionally high in Vitamins C and K, which support immune function and bone health, and contains sulforaphane, a compound with potent anti-cancer and anti-inflammatory properties.
Broccoli is very low in calories, containing approximately 34 calories per 100g. It provides about 6.64g of carbohydrates and 2.82g of protein, making it an excellent high-volume, low-calorie food.
Yes, broccoli is highly keto-friendly. With only about 4g of net carbs per 100g (total carbs minus fiber), it fits easily into a low-carb or ketogenic lifestyle while providing essential micronutrients.
Yes, raw broccoli is safe and nutritious, often used in salads or with dips. While raw broccoli retains the highest levels of Vitamin C, lightly steaming it can make it easier to digest and may improve the bioavailability of certain antioxidants.
Steaming is generally considered the best cooking method as it preserves the most water-soluble vitamins and sulforaphane. Boiling can cause many nutrients to leach into the water, so it is best to avoid long boiling times.
Absolutely! Broccoli stems are completely edible and contain similar nutrients to the florets. Simply peel the tough, woody outer skin to reveal the tender interior, which is excellent for stir-fries, soups, or even as a crunchy snack.
Store unwashed broccoli in a loose or perforated plastic bag in the refrigerator's crisper drawer. It typically stays fresh for 3 to 5 days; avoid washing it until right before you are ready to cook it, as moisture promotes mold growth.
broccoli is a versatile ingredient found in cuisines around the world. With 34 calories per 100g and 2.82 grams of protein, it's a nutritious addition to many dishes.
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View all other →Fresh broccoli should be bright green with firm stalks and tight florets. If the florets turn yellow, the stem feels limp or slimy, or there is a strong, pungent odor, the broccoli has spoiled and should be discarded.
Yes, broccoli is an ideal food for weight loss because it is very low in calories but high in fiber. The fiber content promotes satiety, helping you feel full for longer periods and reducing the urge to overeat.
Like other cruciferous vegetables, broccoli contains a complex sugar called raffinose and high fiber, which can cause gas in some individuals. Cooking the broccoli thoroughly and gradually increasing your fiber intake can help your digestive system adjust.
