Cratox AI
broccoli leaves raw
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Broccoli, leaves, 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, leaves, 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
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, leaves, raw

Broccoli leaves, a lesser-known yet highly nutritious part of the broccoli plant, are the leafy greens that grow atop the main stem. Originating from the Mediterranean region, broccoli has been cultivated for thousands of years, and its leaves, often overlooked in culinary uses, are gaining popularity for their distinct flavor and nutritional benefits. These leaves are typically dark green, tender, and have a slightly bitter taste, making them a valuable addition to various dishes.

Nutritionally, broccoli leaves are low in calories, providing approximately 28 calories per 100 grams. They are rich in vitamins A, C, and K, and also contain a good amount of dietary fiber, protein, and essential minerals such as calcium and iron. Their nutritional profile makes them an excellent choice for salads, smoothies, or as a cooked side dish. Incorporating broccoli leaves into your diet can support overall health and wellness due to their antioxidant properties and ability to promote digestion.

Health Benefits

Rich in antioxidants that help fight oxidative stress and reduce inflammation.
High in dietary fiber promoting digestive health and regularity.
Contains vitamin K, which is essential for bone health.
Source of vitamin A, supporting eye health and immune function.
Offers anti-inflammatory properties that may reduce the risk of chronic diseases.
Contains folate, important for cell division and DNA synthesis.
Low in calories, making it a great addition for weight management.
Rich in calcium, supporting strong bones and teeth.
Contains potassium, which helps regulate blood pressure.
Supports heart health due to its low fat and high fiber content.

Recommended Food Pairings

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Broccoli leaves and garlic - the bitterness of the leaves complements the pungency of garlic, enhancing flavor.
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Broccoli leaves and lemon - the acidity of lemon brightens the flavor of the leaves, adding freshness.
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Broccoli leaves and chickpeas - a protein-rich combination providing a hearty, nutritious meal.
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Broccoli leaves and quinoa - together they provide a complete protein source with essential amino acids.
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Broccoli leaves and parmesan - the saltiness of parmesan enhances the earthiness of the leaves.

How to Consume

Serving size
150g, approximately 2 cups raw or 1 cup cooked
Frequency
2-3 times per week
  • •Sauté broccoli leaves with garlic and olive oil for a quick side dish.
  • •Add raw leaves to salads for additional texture and nutrition.
  • •Blend into smoothies for a nutrient boost without overpowering flavors.
  • •Steam or blanch leaves to maintain their vibrant color and nutrients.
  • •Incorporate into soups or stews for added depth and health benefits.

Selection & Storage

How to choose:

  • ✓Look for bright green, crisp leaves without wilting or yellowing.
  • ✓Choose leaves that are firm to the touch and free from blemishes.
  • ✓Select organic options when possible to avoid pesticide residues.
  • ✓Inspect for freshness; the leaves should smell earthy and clean.
Storage
Store in a cool, dry place or refrigerate in a perforated plastic bag to maintain humidity.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals on blood-thinning medications should consult a doctor due to vitamin K content.
  • ⚠️People with certain gastrointestinal issues may need to moderate intake due to fiber content.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Cooking methods such as boiling may reduce some of the nutritional benefits.

Frequently Asked Questions

How many calories does Broccoli, leaves, raw have?

Broccoli leaves, raw, contain approximately 28 calories per 100 grams, making them a low-calorie food option suitable for various diets.

Is Broccoli, leaves, raw healthy?

Yes, broccoli leaves are highly nutritious, rich in vitamins A, C, K, and minerals such as calcium and iron. They also provide dietary fiber, supporting digestive health.

How should Broccoli, leaves, raw be stored?

Store broccoli leaves in the refrigerator in a perforated plastic bag to maintain humidity. They can last 5-7 days in the fridge and up to 3 months if frozen.

What are the benefits of eating Broccoli, leaves, raw?

Eating raw broccoli leaves provides numerous health benefits, including high levels of antioxidants, vitamins, and minerals that support immune function, bone health, and digestive regularity.

How much Broccoli, leaves, raw can I eat per day?

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

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