Broccoli, chinese, cooked
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 28.2 MG | 31% | |
| Thiamin | 0.1 MG | 8% | |
| Riboflavin | 0.1 MG | 11% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 99 UG | 25% | |
| Choline, total | 25.3 MG | 5% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 82 UG | 9% | |
| Vitamin E (alpha-tocopherol) | 0.5 MG | 3% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 84.8 UG | 71% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 100 MG | 8% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 18 MG | 4% | |
| Phosphorus, P | 41 MG | 3% | |
| Potassium, K | 261 MG | 6% | |
| Sodium, Na | 7 MG | 0% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 0.1 MG | 7% | |
| Manganese, Mn | 0.3 MG | 11% | |
| Selenium, Se | 1.3 UG | 2% |
Nutrition Highlights
- Very low in calories (22 kcal per 100g), suitable for weight management.
- Very low in fat (0.7g per 100g).
- Good source of dietary fiber (2.5g per 100g).
- Good source of Vitamin C, total ascorbic acid (31% DV).
- Good source of Folate, total (25% DV).
- Rich source of Vitamin K (phylloquinone) (71% of Daily Value per 100g).
About Broccoli, chinese, cooked
This vibrant green vegetable is a staple in many Asian cuisines, particularly in stir-fries and steamed side dishes. It's a member of the cruciferous family, sharing lineage with broccoli but boasting a slightly more delicate texture and a hint of bitterness that mellows beautifully when cooked. The tender stalks and leaves are entirely edible, making it a versatile ingredient that minimizes waste.
Nutritionally, this vegetable is a powerhouse of vitamins and minerals while remaining extremely low in calories. It's an excellent source of vitamin C, providing immune support and antioxidant benefits, along with vitamin K for bone health and blood clotting. The fiber content supports digestive health and helps maintain steady blood sugar levels. With its modest protein content and virtually no fat, it's an ideal choice for those watching their caloric intake while still wanting nutrient-dense foods. The combination of nutrients makes it particularly valuable for those following plant-based diets or anyone looking to increase their vegetable consumption.
In the kitchen, this vegetable shines in quick-cooking applications that preserve its crisp texture and bright color. It's commonly stir-fried with garlic and ginger, added to soups in the final minutes of cooking, or steamed as a simple side dish. The slightly bitter notes pair wonderfully with rich sauces and proteins, making it a favorite in dishes like beef and broccoli or as a bed for grilled fish. For maximum nutritional benefit, light cooking methods are recommended, as they help break down tough fibers while preserving water-soluble vitamins.
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