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Boiled broccoli and carrot Calories
Rich in fiber, vitamin C, and beta-carotene
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Boiled broccoli and carrot (156 g) has 51 calories. That works out to 33 calories per 100 g. It contains 10 g of carbs, 3 g of protein, 0.5 g of fat and 4.7 g of fiber. Its 90.5 µg of Vitamin K covers 75% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Boiled broccoli and carrot Nutrition Facts
Selected: 1 cup (chopped) · 156 g
51
KCAL / 156G
Carbs
10g
· 4% DV
Protein
3g
· 6% DV
Fat
0.5g
· 1% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 21% · Fat 8%
Boiled broccoli and carrot nutrition facts table · 1 cup (chopped) (156 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 51 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 45 mg | 2% |
| Total carbohydrate | 10 g | 4% |
| Fiber | 4.7 g | 17% |
| Protein | 3 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Boiled broccoli and carrot?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 156 g | 51 kcal |
| ½ cup (chopped) | 78 g | 26 kcal |
| 1 piece (small) | 90 g | 30 kcal |
| 100 g | 100 g | 33 kcal |
| 1 serving (small) | 120 g | 40 kcal |
| 1 piece (medium) | 140 g | 46 kcal |
| 1 serving (medium) | 180 g | 59 kcal |
| 1 serving (large) | 250 g | 83 kcal |
Calculated from 33 calories per 100 g.
Frequently Asked Questions About Boiled broccoli and carrot
How do you boil broccoli and carrots together?
You can boil broccoli and carrots in the same pot, but add the carrots first because they usually take longer to soften. Add the broccoli later and drain both when they are tender but still hold their shape.
Are boiled broccoli and carrot good for you?
Yes, boiled broccoli and carrot make a nutritious vegetable side, providing fibre and vitamins. Pair them with beans, eggs, fish, or another protein source to make a more filling meal rather than relying on the vegetables alone.
Does boiling broccoli and carrot destroy their nutrients?
No, boiling does not destroy all their nutrients, though some water-soluble vitamins can leach into the cooking water. Use as little water as practical, avoid prolonged cooking, and add the strained liquid to soup or sauce.
Can you meal-prep boiled broccoli and carrot?
Yes, boiled broccoli and carrot can be prepared ahead and kept in a sealed container in the refrigerator for about three days. Cool them promptly, then reheat only the portion you plan to eat so the vegetables do not become overly soft.
Can boiled broccoli and carrot be frozen?
Yes, you can freeze boiled broccoli and carrot, although thawed vegetables are often softer than freshly cooked ones. Cool them completely, freeze in meal-sized portions, and use them in soups, casseroles, or other cooked dishes.
Why does boiled broccoli and carrot turn mushy?
Boiled broccoli and carrot turn mushy when they stay in hot water after becoming tender or are cooked for too long. Check them as they cook, drain promptly, and avoid leaving the vegetables in the pot while you prepare the rest of the meal.
What can you serve with boiled broccoli and carrot?
Boiled broccoli and carrot pair well with roast chicken, fish, tofu, or lentils, and can round out a grain bowl. A squeeze of lemon or a simple yogurt-based sauce adds flavour without masking the vegetables.
Can boiled broccoli and carrot be eaten cold?
Yes, boiled broccoli and carrot can be served cold in a salad. Drain and cool them promptly, then toss with a tangy vinaigrette, herbs, or a mustard dressing; refrigerate leftovers rather than leaving them at room temperature.
How can you keep boiled broccoli and carrot from tasting bland?
Season boiled broccoli and carrot just after draining, while the vegetables are still warm. Try lemon zest, black pepper, garlic, herbs, or a little olive oil; adding flavour at this stage helps the seasoning cling to the surface.
Is boiled broccoli and carrot suitable as a first vegetable for a baby?
Yes, once a baby is ready for solid foods, well-cooked broccoli and carrot can be mashed or served in a texture suited to the baby’s stage. Leave out added salt, supervise eating, and ask a pediatrician about individual feeding concerns.
Boiled broccoli and carrot Vitamins & Minerals
Vitamins
Vitamin K
90.48µg · 75% DV
Vitamin A
608.4µg · 68% DV
Vitamin C
53.04mg · 59% DV
Folate
81.12µg · 20% DV
Minerals
Manganese
0.28mg · 12% DV
Potassium ⭐
381mg · 11% DV
Copper
0.09mg · 10% DV
Phosphorus
67mg · 10% DV
Sodium
45mg · 2% DV
Boiled broccoli and carrot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled broccoli and carrot
To burn the 51 calories in 1 cup (chopped) (156 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Boiled broccoli and carrot?
Boiled broccoli and carrot is a simple side made by cooking broccoli florets and sliced or chopped carrot in water until tender. It is a familiar, practical pairing in home cooking rather than a dish tied to one particular place, and it works alongside many everyday meals.
The broccoli stays slightly firm while the carrot turns soft and gently sweet. Serve it warm or chilled with fish, roast meat, grains or beans, or fold it into a lunch bowl. It provides fibre and vitamin C, while the carrot contributes beta-carotene; a 100 g portion has 3 g of fibre. For a lighter finish, use lemon, herbs and just a little olive oil instead of a rich sauce.
How Nutritious Is Boiled broccoli and carrot?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Boiled broccoli and carrot Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Boiled broccoli and carrot Contain Allergens?
No known major allergens
Which Diets Is Boiled broccoli and carrot Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Boiled broccoli and carrot Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.