Broccoli, cooked, boiled, drained, without salt
* 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 | 64.9 MG | 72% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.1 MG | 9% | |
| Niacin | 0.6 MG | 3% | |
| Pantothenic acid | 0.6 MG | 12% | |
| Vitamin B-6 | 0.2 MG | 12% | |
| Folate, total | 108 UG | 27% | |
| Choline, total | 40.1 MG | 7% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 77 UG | 9% | |
| Vitamin E (alpha-tocopherol) | 1.5 MG | 10% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 141.1 UG | 118% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 40 MG | 3% | |
| Iron, Fe | 0.7 MG | 4% | |
| Magnesium, Mg | 21 MG | 5% | |
| Phosphorus, P | 67 MG | 5% | |
| Potassium, K | 293 MG | 6% | |
| Sodium, Na | 41 MG | 2% | |
| Zinc, Zn | 0.5 MG | 4% | |
| Copper, Cu | 0.1 MG | 7% | |
| Manganese, Mn | 0.2 MG | 8% | |
| Selenium, Se | 1.6 UG | 3% |
Nutrition Highlights
- Very low in calories (35 kcal per 100g), suitable for weight management.
- Very low in fat (0.4g per 100g).
- Good source of dietary fiber (3.3g per 100g).
- Rich source of Vitamin C, total ascorbic acid (72% of Daily Value per 100g).
- Good source of Folate, total (27% DV).
- Rich source of Vitamin K (phylloquinone) (118% of Daily Value per 100g).
About Broccoli, cooked, boiled, drained, without salt
This vibrant green vegetable is a cruciferous powerhouse, celebrated for its dense nutrient profile and versatility in the kitchen. When lightly boiled and drained, it retains much of its nutritional value while becoming tender and easy to digest. It's an excellent source of dietary fiber, which supports digestive health and helps maintain steady blood sugar levels. It also provides a modest amount of plant-based protein, making it a valuable addition to vegetarian and vegan diets. Rich in vitamins C and K, as well as folate and potassium, it contributes to immune function, bone health, and proper cellular function. With very low calories and virtually no fat, it's a smart choice for those aiming to manage weight without sacrificing nutrient intake.
In cooking, it shines as a simple side dish when steamed or boiled, but it also blends seamlessly into stir-fries, soups, casseroles, and pasta dishes. Its mild, slightly earthy flavor pairs well with garlic, lemon, and olive oil, or it can be incorporated into creamy gratins and hearty grain bowls. For those looking to maximize its benefits, pairing it with a source of healthy fat—like avocado or nuts—can enhance the absorption of fat-soluble nutrients. Whether enjoyed as a crisp-tender side or a nutrient-rich ingredient in a main dish, it's a reliable staple for balanced, health-conscious eating.
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