Cratox AI
Broccoli, flower clusters, raw - nutritional information
🥬

Broccoli, flower clusters, raw

🔥 28 Calories
💪 3g Protein
⚡ 5.1g Carbohydrates
🥑 0.3g Fat

At a glance

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

Category
Vegetables
Broccoli, flower clusters, raw
Energy density
Light
28 kcal per 100g
Macro energy profile
Carb-led
34% Protein · 58% Carbohydrates · 8% Fat
Glycemic profile
Low GI
GI 15 · GL 1.56
Notable signals
Very high in vitamin CLow in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

28
kcal/100g
Protein
3g
Carbohydrates
5.1g
Fat
0.3g
Glycemic Index:
15

About Broccoli, flower clusters, raw

Broccoli, flower clusters, raw, is a cruciferous vegetable belonging to the Brassica family, which includes kale, cauliflower, and Brussels sprouts. It is believed to have originated in the Mediterranean region, specifically Italy, where it was cultivated from wild cabbage. Known for its distinctive green color and tree-like structure, broccoli has become a staple in many diets worldwide due to its versatility and health benefits. It can be eaten raw, steamed, or roasted, making it a popular choice in salads, stir-fries, and side dishes. Nutritionally, broccoli is a powerhouse of vitamins and minerals while being low in calories, with only 28 calories per 100 grams. It is high in dietary fiber, essential for digestive health, and contains significant amounts of vitamins C, K, and A. Broccoli also provides a good source of protein, iron, and antioxidants, which contribute to overall well-being. Incorporating raw broccoli into your diet can help support heart health, boost the immune system, and lower the risk of chronic diseases, making it an excellent choice for health-conscious individuals.

Health Benefits

Supports heart health by reducing cholesterol levels.
Boosts the immune system due to high vitamin C content.
Promotes digestive health through dietary fiber.
May lower the risk of certain cancers due to antioxidants.
Aids in weight management due to low calorie content.
Enhances bone health with vitamin K and calcium.
Improves skin health due to anti-inflammatory properties.
Contains compounds that support brain health and cognitive function.
Helps regulate blood sugar levels, promoting metabolic health.
May improve eye health due to lutein and zeaxanthin content.

Recommended Food Pairings

🥗
Broccoli and garlic - enhances flavor and health benefits.
🥗
Broccoli and cheese - a classic combination that adds calcium and taste.
🥗
Broccoli and lemon - brightens the dish and adds vitamin C.
🥗
Broccoli and quinoa - a complete protein source that complements each other nutritionally.
🥗
Broccoli and chicken - offers a balanced meal rich in protein and vitamins.

How to Consume

Serving size
150g, approximately 1 medium cup
Frequency
2-3 times per week
  • •Eat raw in salads for maximum nutrient retention.
  • •Lightly steam to enhance digestibility while preserving vitamins.
  • •Add to smoothies for a nutrient boost.
  • •Roast for a delicious side dish with enhanced flavor.
  • •Incorporate into stir-fries for a quick and healthy meal.

Selection & Storage

How to choose:

  • ✓Select firm, bright green florets without yellowing.
  • ✓Look for tightly packed clusters for freshness.
  • ✓Avoid any signs of wilting or browning.
  • ✓Choose stalks that are thick and sturdy.
Storage
Store in the refrigerator in a perforated plastic bag to maintain humidity.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with thyroid conditions should monitor intake due to goitrogens.
  • ⚠️May cause digestive discomfort in those with sensitive stomachs.
  • ⚠️Excessive consumption may lead to digestive issues due to high fiber content.

Frequently Asked Questions

How many calories does Broccoli, flower clusters, raw have?

Raw broccoli contains approximately 28 calories per 100 grams, making it a low-calorie food option that can be included in various diets.

Is Broccoli, flower clusters, raw healthy?

Yes, raw broccoli is very healthy. It is rich in vitamins, minerals, and antioxidants, which contribute to numerous health benefits, including enhanced immunity, improved heart health, and potential cancer protection.

How should Broccoli, flower clusters, raw be stored?

Raw broccoli should be stored in the refrigerator in a perforated plastic bag to maintain moisture and freshness, ideally consumed within 5-7 days for optimal taste and nutrient retention.

What are the benefits of eating Broccoli, flower clusters, raw?

Eating raw broccoli provides a variety of benefits, including high fiber content for digestive health, antioxidants for cancer protection, and essential vitamins that support overall health.

How much Broccoli, flower clusters, raw can I eat per day?

It is generally recommended to consume 150 grams of raw broccoli, around 1 medium cup, 2-3 times per week as part of a balanced diet.

Want a personalized nutrition plan?

Calculate your caloric needs

Try Cratox AIGoogle Play