Broccoli, cooked, from restaurant
Common food
Photo: Wikipedia
Restaurant-style cooked broccoli is a vibrant green cruciferous vegetable, typically steamed or sautéed until tender-crisp, offering a fresh, slightly earthy flavor with a satisfying crunch. Nutritionally, it's a low-calorie powerhouse, providing a good source of protein and fiber for a vegetable, while its preparation often adds a modest amount of fat for richness.
Calorie split: 13% protein · 32% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People adore its versatile, mild flavor that readily absorbs sauces, garlic, and seasonings, making it a reliable and crowd-pleasing side dish. Its satisfying texture—whether crisp-tender or soft—adds a pleasant contrast to richer main courses.
⚠️ Watch-outs & how to enjoy it better
Overcooked broccoli can become mushy and develop a strong sulfurous odor and taste, which some find off-putting. For those sensitive to FODMAPs or prone to digestive gas, the fiber and certain compounds can cause discomfort; pairing it with digestive spices like ginger or cooking it thoroughly can help mitigate this.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Provides plant-based protein relative to its calorie count.
- Rich in vitamin C and vitamin K, supporting immune and bone health.
- Contains sulforaphane, a compound studied for its potential health benefits.
- Low in natural sugars, making it a smart choice for blood sugar management.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The florets of broccoli are actually thousands of tiny, unopened flower buds, and if left on the plant, they would eventually bloom into small yellow flowers.
Full nutrition (USDA data · scales with serving)
| Water | 85.3 g |
| Energy | 77.0 kcal |
| Protein | 2.5 g |
| Total lipid (fat) | 4.7 g |
| Carbohydrate, by difference | 6.2 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 1.4 g |
| Calcium, Ca | 46.0 mg |
| Iron, Fe | 0.69 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 67.0 mg |
| Potassium, K | 300 mg |
| Sodium, Na | 241 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 1.6 ug |
| Vitamin C, total ascorbic acid | 76.6 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.11 mg |
| Niacin | 0.60 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 55.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 55.0 ug |
| Folate, DFE | 55.0 ug |
| Choline, total | 18.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 27.0 ug |
| Retinol | 19.0 ug |
| Carotene, beta | 96.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 699 ug |
| Vitamin E (alpha-tocopherol) | 0.80 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 104 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.11 g |
| SFA 16:0 | 0.65 g |
| SFA 18:0 | 0.24 g |
| Fatty acids, total monounsaturated | 1.5 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.5 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 3.0 mg |
Amino acid profile (per 100g)
Estimated from Broccoli, cooked, boiled, drained, with salt — USDA does not publish this profile for Broccoli.
| Tryptophan | 0.03 g |
| Threonine | 0.10 g |
| Isoleucine | 0.09 g |
| Leucine | 0.15 g |
| Lysine | 0.15 g |
| Methionine | 0.04 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.12 g |
| Tyrosine | 0.06 g |
| Valine | 0.14 g |
| Arginine | 0.20 g |
| Histidine | 0.06 g |
| Alanine | 0.11 g |
| Aspartic acid | 0.33 g |
| Glutamic acid | 0.55 g |
| Glycine | 0.10 g |
| Proline | 0.11 g |
| Serine | 0.13 g |
FAQ
Is cooked broccoli healthier than raw?
Both are nutritious. Cooking can make some nutrients like beta-carotene more bioavailable and soften the fiber, which may be easier for some to digest. However, it can also reduce heat-sensitive nutrients like vitamin C. Steaming is often considered a good balance.
Why does restaurant broccoli taste better?
Restaurants often use high-heat methods like blanching followed by sautéing in flavorful fats (like sesame or olive oil) with garlic, salt, and sometimes a touch of sugar or oyster sauce, which enhances its natural flavor and texture.
How can I prevent broccoli from smelling sulfurous when cooking?
Avoid overcooking. Use quick cooking methods like steaming or stir-frying until just tender. Adding a splash of acidic ingredient like lemon juice or vinegar towards the end of cooking can also help neutralize the compounds that cause the strong smell.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.77 kcal/g · 13% calories from protein · 2.4 g fiber · 1.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.80 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.