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broccoli cauliflower and carrots
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Broccoli, cauliflower and carrots, cooked

🔥 50 Calories
💪 1.7g Protein
⚡ 5.4g Carbohydrates
🥑 2.9g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Broccoli, cauliflower and carrots, cooked
Energy density
Light
50 kcal per 100g
Macro energy profile
Balanced
12% Protein · 40% Carbohydrates · 48% Fat
Glycemic profile
Low GI
GI 15 · GL 2
Notable signals
Low in fatLow in sugarUSDA data

Nutritional Information

50
kcal/100g
Protein
1.7g
Carbohydrates
5.4g
Fat
2.9g
Glycemic Index:
15

About Broccoli, cauliflower and carrots, cooked

Broccoli, cauliflower, and carrots, when cooked together, create a flavorful and nutritious dish that boasts a vibrant mix of colors and textures. These vegetables belong to the cruciferous family and are renowned for their health-promoting properties. Originating from the Mediterranean region, these vegetables have been cultivated for centuries and have become staples in various cuisines worldwide. Their versatility allows them to be enjoyed in salads, stir-fries, casseroles, and as standalone side dishes.

Nutritionally, this combination is low in calories, containing only 50 calories per 100 grams. It is an excellent source of dietary fiber, vitamins A and C, and essential minerals. With 1.70 grams of protein, 5.40 grams of carbohydrates, and 2.90 grams of fat per 100 grams, it provides a balanced nutrient profile. Rich in antioxidants, this vegetable medley supports immune health, promotes digestion, and may reduce the risk of chronic diseases, making it a valuable addition to a healthy diet.

Health Benefits

Supports immune health due to high vitamin C content.
Rich in dietary fiber, aiding in digestion and promoting gut health.
Contains antioxidants that help reduce inflammation in the body.
May lower the risk of certain cancers through beneficial phytochemicals.
Promotes healthy skin thanks to vitamins and minerals.
Supports heart health by lowering cholesterol levels.
Helps with weight management due to low calorie and high fiber content.
May improve bone health with its vitamin K and calcium content.
Enhances vision health due to the presence of beta-carotene.
Supports metabolic health with its array of vitamins and minerals.

Recommended Food Pairings

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Grilled chicken: Adds lean protein and complements the vegetables' flavors.
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Quinoa: A nutritious whole grain that provides additional fiber and protein.
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Olive oil: A healthy fat that enhances the absorption of fat-soluble vitamins.
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Lemon juice: Adds a tangy flavor while increasing vitamin C intake.
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Brown rice: A whole grain that pairs well for a balanced meal.

How to Consume

Serving size
Recommended serving is 150g, approximately 1 medium cup.
Frequency
Recommended frequency is 2-3 times per week.
  • •Steam instead of boiling to retain nutrients.
  • •Combine with herbs and spices for enhanced flavor.
  • •Add to stir-fries for a quick and nutritious meal.
  • •Incorporate into soups and stews for added texture.
  • •Enjoy raw in salads for maximum vitamin content.

Selection & Storage

How to choose:

  • ✓Select vegetables that are bright in color without blemishes.
  • ✓Choose firm vegetables; avoid soft or wilted ones.
  • ✓Look for fresh leaves on broccoli and cauliflower heads.
  • ✓Opt for carrots that are smooth and have a vibrant orange color.
Storage
Store in a cool, dry place or in the refrigerator at 1-4°C (34-39°F) with high humidity.
Shelf life
Refrigerated, they last about 5-7 days; frozen, they can last up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals with irritable bowel syndrome (IBS) may experience bloating.
  • ⚠️Those allergic to cruciferous vegetables should avoid consumption.
  • ⚠️People on blood-thinning medication should consult a doctor due to vitamin K content.
  • ⚠️Excessive consumption may lead to digestive discomfort.
  • ⚠️Cooking methods that involve high heat can diminish some nutrient levels.

Frequently Asked Questions

How many calories does Broccoli, cauliflower and carrots, cooked have?

Broccoli, cauliflower, and carrots, cooked together, contain approximately 50 calories per 100 grams. This makes them a low-calorie option, ideal for maintaining a healthy weight while providing essential nutrients.

Is Broccoli, cauliflower and carrots, cooked healthy?

Yes, this vegetable medley is highly nutritious. It is rich in vitamins, minerals, and antioxidants that support overall health, including immune function, digestive health, and may even lower the risk of chronic diseases.

How should Broccoli, cauliflower and carrots, cooked be stored?

These vegetables should be stored in the refrigerator, ideally in a vegetable crisper at temperatures between 1-4°C (34-39°F). They should be kept in a high-humidity environment to maintain freshness, and can last 5-7 days when properly stored.

What are the benefits of eating Broccoli, cauliflower and carrots, cooked?

Eating this combination provides numerous health benefits, including boosting immune health, aiding digestion, reducing inflammation, and supporting heart health, thanks to their rich content of vitamins, minerals, and fiber.

How much Broccoli, cauliflower and carrots, cooked can I eat per day?

A recommended serving size is about 150 grams, which provides a substantial amount of nutrients without excessive calories. Consuming them 2-3 times a week can be beneficial for health.

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