Cratox AI
broccoli cooked boiled
🥬

Broccoli, cooked, boiled

🔥 35 Calories
💪 2.4g Protein
⚡ 7.2g Carbohydrates
🥑 0.4g Fat

At a glance

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

Category
Vegetables
Broccoli, cooked, boiled
Energy density
Light
35 kcal per 100g
Macro energy profile
Carb-led
23% Protein · 69% Carbohydrates · 9% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
Very high in vitamin CVery high in vitamin KHigh in fiberLow in fatLow in sugar

Nutritional Information

35
kcal/100g
Protein
2.4g
Carbohydrates
7.2g
Fat
0.4g
Glycemic Index:
15

About Broccoli, cooked, boiled

Broccoli, cooked and boiled, is a popular cruciferous vegetable derived from the Mediterranean region, particularly Italy. It is a member of the Brassica family, which includes cabbage, kale, and cauliflower. Known for its distinctive green color and tree-like structure, broccoli has been cultivated for thousands of years and is celebrated for its versatility and nutritional value. This vegetable can be enjoyed in various dishes, ranging from stir-fries to soups, and is often praised for its health-promoting properties. Nutritionally, cooked broccoli is low in calories, with approximately 35 calories per 100 grams. It contains 2.4 grams of protein, 7.2 grams of carbohydrates, and just 0.4 grams of fat, making it an excellent addition to a healthy diet. Broccoli is also rich in dietary fiber, vitamins, and minerals, including vitamin C and vitamin K, contributing to its role in supporting overall health. Its low glycemic index and load make it suitable for various diets, including those focused on weight management and blood sugar control.

Health Benefits

Supports immune health due to high vitamin C content.
Promotes heart health by reducing cholesterol levels.
Aids in digestion thanks to its fiber content.
May help prevent cancer due to its antioxidant properties.
Contributes to bone health with vitamin K and calcium.
Supports skin health and appearance through antioxidants.
Helps in detoxification processes within the body.
May improve eye health due to the presence of lutein and zeaxanthin.
Aids in weight management by being low in calories and high in fiber.
Enhances brain health with nutrients that may support cognitive function.

Recommended Food Pairings

🥗
Broccoli and cheese - the richness of cheese complements broccoli's earthy flavor, enhancing the dish's taste and nutrition.
🥗
Broccoli and garlic - garlic adds a robust flavor while providing health benefits, including anti-inflammatory properties.
🥗
Broccoli and salmon - the omega-3 fatty acids from salmon pair well with broccoli's fiber, creating a nutrient-dense meal.
🥗
Broccoli and quinoa - this combination offers a complete protein source, making it ideal for vegetarians and vegans.
🥗
Broccoli and lemon - the acidity of lemon brightens the flavor of broccoli while adding vitamin C.

How to Consume

Serving size
Recommended serving is 150g (about 1.5 cups cooked).
Frequency
Recommended frequency is 2-3 times per week.
  • •Steam broccoli to preserve its nutrients and enhance flavor.
  • •Add broccoli to smoothies for an extra nutrient boost.
  • •Incorporate broccoli into stir-fries for a colorful dish.
  • •Roast broccoli with olive oil and spices for added taste.
  • •Use broccoli as a base for salads to increase fiber content.

Selection & Storage

How to choose:

  • ✓Select bright green florets without yellowing or browning.
  • ✓Look for firm stalks; avoid soft or limp broccoli.
  • ✓Check for freshness by smelling; there should be no strong odor.
  • ✓Choose broccoli with tightly closed buds for optimal freshness.
Storage
Store in the refrigerator at 0-4°C (32-39°F) in a perforated plastic bag to maintain humidity.
Shelf life
Broccoli stays fresh for 5-7 days refrigerated and can be frozen for up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals with hypothyroidism should monitor intake due to goitrogens.
  • ⚠️Allergic reactions can occur in sensitive individuals, though rare.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.

Frequently Asked Questions

How many calories does Broccoli, cooked, boiled have?

Broccoli, cooked and boiled, contains approximately 35 calories per 100 grams, making it a low-calorie food that is nutrient-dense and ideal for weight management.

Is Broccoli, cooked, boiled healthy?

Yes, broccoli is highly nutritious, packed with vitamins, minerals, and antioxidants. It's known for its health benefits, including supporting immune function and reducing the risk of chronic diseases.

How should Broccoli, cooked, boiled be stored?

Broccoli should be stored in the refrigerator in a perforated bag to maintain humidity. It is best consumed within 5-7 days of cooking for optimal freshness.

What are the benefits of eating Broccoli, cooked, boiled?

Eating cooked broccoli provides numerous health benefits, including improved digestion, support for heart health, and a boost to the immune system due to its high vitamin C content.

How much Broccoli, cooked, boiled can I eat per day?

A recommended daily portion is about 150 grams, which can be consumed 2-3 times per week as part of a balanced diet.

Want a personalized nutrition plan?

Calculate your caloric needs

Try Cratox AIGoogle Play