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Sliced Broccoli
Vegetables
Nutri-ScoreA

Sliced Broccoli

Brassica oleracea var. italica

Clinical Encyclopedia

Sliced broccoli is a nutrient-dense vegetable known for its high vitamin C and K content, along with a variety of antioxidants. It supports immune function and bone health.

Scientific NameBrassica oleracea var. italica
Region of OriginItaly
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories34 kcal
Water
89.3%
Fiber2.6g
Total9.8g
Protein
2.8g(29%)
Fats
0.4g(4%)
Carbohydrates
6.6g(67%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in antioxidants, sliced broccoli helps combat oxidative stress and may reduce the risk of chronic diseases.
✓High in fiber, it promotes digestive health and aids in maintaining a healthy weight.
✓Contains compounds that may have anti-inflammatory properties, potentially lowering the risk of certain cancers.
✓Supports heart health by helping to lower cholesterol levels and improve blood vessel function.

Possible Risks & Side Effects

!Individuals with thyroid issues should monitor their intake, as excessive consumption may interfere with thyroid function.
!Raw broccoli can cause gas and bloating in some individuals due to its high fiber content.

How to Prepare & Consume

Best enjoyed steamed or lightly sautéed to preserve nutrients; can also be eaten raw in salads.

Smart Selection & Storage

How to Select

Choose bright green, firm florets with no yellowing or wilting for the best quality.

How to Store

Store in a perforated plastic bag in the refrigerator to maintain freshness.

Myths vs Realities

MythEating raw broccoli is always healthier than cooked.+
RealityWhile raw broccoli retains more vitamin C, cooking can enhance the availability of other nutrients like indole.
MythBroccoli can cure cancer.+
RealityBroccoli contains compounds that may help reduce cancer risk, but it is not a cure.
MythAll cruciferous vegetables are the same.+
RealityDifferent cruciferous vegetables have varying nutrient profiles and health benefits.

Healthy Recipes

Sliced Broccoli and Quinoa Salad

A refreshing salad combining sliced broccoli with protein-packed quinoa, perfect for a light lunch or side dish.

Ingredients
  • 1 cup sliced broccoli
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine sliced broccoli, cooked quinoa, cherry tomatoes, and feta cheese.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss gently to combine.

Sliced Broccoli Stir-Fry

A quick and colorful stir-fry featuring sliced broccoli and a variety of vegetables, perfect for a healthy weeknight dinner.

Ingredients
  • 2 cups sliced broccoli
  • 1 bell pepper, sliced
  • 1 carrot, julienned
  • 2 cloves garlic, minced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • Cooked brown rice for serving
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat.
  2. 2. Add garlic, sliced broccoli, bell pepper, and carrot; stir-fry for 5-7 minutes until tender.
  3. 3. Stir in soy sauce and cook for an additional minute before serving over brown rice.

Sliced Broccoli and Chickpea Curry

A hearty and nutritious curry made with sliced broccoli and chickpeas, perfect for a comforting meal.

Ingredients
  • 2 cups sliced broccoli
  • 1 can chickpeas, drained and rinsed
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon curry powder
  • 1 can coconut milk
  • Salt to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until translucent.
  2. 2. Add sliced broccoli, chickpeas, and curry powder; stir for 2 minutes.
  3. 3. Pour in coconut milk, bring to a simmer, and cook for 15 minutes, seasoning with salt before serving.

Sliced Broccoli and Almond Soup

A creamy yet healthy soup made with sliced broccoli and blended almonds for a nutty flavor.

Ingredients
  • 2 cups sliced broccoli
  • 1/2 cup almonds, soaked
  • 1 onion, chopped
  • 2 cups vegetable broth
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, heat olive oil and sauté onion until soft.
  2. 2. Add sliced broccoli and vegetable broth; bring to a boil and simmer until broccoli is tender.
  3. 3. Blend the soup with soaked almonds until smooth, seasoning with salt and pepper.

Sliced Broccoli and Egg Frittata

A protein-rich frittata featuring sliced broccoli, perfect for breakfast or brunch.

Ingredients
  • 1 cup sliced broccoli
  • 6 eggs
  • 1/4 cup milk
  • 1/2 cup shredded cheese
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In an oven-safe skillet, heat olive oil and sauté sliced broccoli until tender.
  3. 3. Whisk together eggs, milk, salt, and pepper; pour over broccoli and sprinkle cheese on top. Bake for 20-25 minutes until set.

Sliced Broccoli and Hummus Wrap

A healthy wrap filled with sliced broccoli and creamy hummus, perfect for a quick lunch.

Ingredients
  • 1 whole wheat wrap
  • 1 cup sliced broccoli
  • 1/2 cup hummus
  • 1/4 cup shredded carrots
  • 1/4 cup cucumber, sliced
Instructions
  1. 1. Spread hummus evenly over the wrap.
  2. 2. Layer sliced broccoli, shredded carrots, and cucumber on top.
  3. 3. Roll the wrap tightly, slice in half, and serve.

Sliced Broccoli and Turkey Meatballs

Flavorful turkey meatballs infused with sliced broccoli, served with a light tomato sauce.

Ingredients
  • 1 pound ground turkey
  • 1 cup sliced broccoli, finely chopped
  • 1/4 cup breadcrumbs
  • 1 egg
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • 1 cup marinara sauce
Instructions
  1. 1. Preheat oven to 400°F (200°C).
  2. 2. In a bowl, mix ground turkey, chopped broccoli, breadcrumbs, egg, garlic powder, salt, and pepper.
  3. 3. Form into meatballs and bake for 20 minutes; serve with marinara sauce.

Sliced Broccoli and Cauliflower Rice Bowl

A nutritious bowl featuring sliced broccoli and cauliflower rice, topped with avocado and sesame seeds.

Ingredients
  • 1 cup sliced broccoli
  • 2 cups cauliflower rice
  • 1 avocado, sliced
  • 2 tablespoons sesame seeds
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
Instructions
  1. 1. In a skillet, heat olive oil and sauté sliced broccoli until tender.
  2. 2. In a bowl, layer cauliflower rice, sautéed broccoli, and sliced avocado.
  3. 3. Drizzle with soy sauce and sprinkle sesame seeds on top.

Sliced Broccoli and Sweet Potato Mash

A creamy and nutritious mash made with sliced broccoli and sweet potatoes, perfect as a side dish.

Ingredients
  • 2 cups sliced broccoli
  • 2 medium sweet potatoes, peeled and cubed
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Boil sweet potatoes until tender; drain and mash with olive oil, salt, and pepper.
  2. 2. Steam sliced broccoli until bright green and tender; fold into the sweet potato mash before serving.

Sliced Broccoli and Lentil Salad

A protein-packed salad featuring sliced broccoli and lentils, tossed in a zesty vinaigrette.

Ingredients
  • 1 cup sliced broccoli
  • 1 cup cooked lentils
  • 1/2 red onion, diced
  • 1/4 cup parsley, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine sliced broccoli, cooked lentils, red onion, and parsley.
  2. 2. In a separate bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss to combine.

Frequently Asked Questions (FAQ)

What are the health benefits of eating sliced broccoli?

Sliced broccoli is rich in vitamins C and K, fiber, and antioxidants, which support immune health, bone health, and may reduce the risk of chronic diseases.

How should I store sliced broccoli?

Store sliced broccoli in a sealed container in the refrigerator to maintain freshness for up to 3-5 days.

Can I eat sliced broccoli raw?

Yes, sliced broccoli can be eaten raw, but steaming it can enhance nutrient absorption.

How many calories are in sliced broccoli?

There are approximately 34 calories in 100 grams of sliced broccoli.

Is sliced broccoli good for weight loss?

Yes, its low calorie and high fiber content make it an excellent choice for weight management.

What nutrients are most abundant in sliced broccoli?

Sliced broccoli is particularly high in vitamin C, vitamin K, and potassium.

How can I incorporate sliced broccoli into my diet?

You can add sliced broccoli to salads, stir-fries, or as a side dish with your meals.

Does cooking sliced broccoli reduce its nutritional value?

Cooking can reduce some nutrients, but steaming is a good method to retain most vitamins and minerals.

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Comparisons
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Nutrients
Protein in Sliced Broccoli Calories in Sliced Broccoli Vitamin-c in Sliced Broccoli Magnesium in Sliced Broccoli
Featured Guides
Health Benefits of Sliced Broccoli Healthy Recipes with Sliced Broccoli