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🥦
Boiled broccoli and peppers Calories
Source of vitamin C and fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Boiled broccoli and peppers (155 g) has 50 calories. That works out to 32 calories per 100 g. It contains 9.8 g of carbs, 3.3 g of protein, 0.6 g of fat and 4.8 g of fiber. Its 162.8 µg of Vitamin K covers 136% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Boiled broccoli and peppers Nutrition Facts
Selected: 1 cup (chopped) · 155 g
50
KCAL / 155G
Carbs
9.8g
· 4% DV
Protein
3.3g
· 7% DV
Fat
0.6g
· 1% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 23% · Fat 9%
Boiled broccoli and peppers nutrition facts table · 1 cup (chopped) (155 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 50 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 19 mg | 1% |
| Total carbohydrate | 9.8 g | 4% |
| Fiber | 4.8 g | 17% |
| Protein | 3.3 g | 7% |
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 peppers?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 155 g | 50 kcal |
| ½ cup (chopped) | 78 g | 25 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (small) | 120 g | 38 kcal |
| 1 serving (medium) | 200 g | 64 kcal |
| 1.5 cup (chopped) | 233 g | 75 kcal |
| 1 serving (large) | 300 g | 96 kcal |
| 2 cup (chopped) | 310 g | 99 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Boiled broccoli and peppers
Are boiled broccoli and peppers healthy?
Yes, boiled broccoli and peppers are nutritious vegetables that provide fibre and vitamin C. Boiling can move some vitamin C into the cooking water, so cook them briefly and use the liquid in soup or sauce rather than pouring it away.
How do you boil broccoli and peppers without making them mushy?
Add chopped peppers to boiling water first, then add the broccoli florets later because broccoli often softens faster. Cook just until both are tender, then drain promptly; smaller, evenly sized pieces also help them cook at a similar pace.
How long do boiled broccoli and peppers last in the fridge?
Boiled broccoli and peppers usually keep for three to four days in a covered container in the refrigerator. Refrigerate them promptly after cooking, and discard them if they develop an unusual smell, slimy texture, or visible spoilage.
Can you freeze boiled broccoli and peppers?
Yes, you can freeze boiled broccoli and peppers, although they may be softer after thawing. Cool them, drain off excess water, and freeze in an airtight container; use thawed portions in soups, casseroles, or omelettes.
Does boiling broccoli and peppers destroy their vitamin C?
No, boiling does not destroy all the vitamin C in broccoli and peppers, but some can leach into the water or break down with heat. Short cooking in little water helps retain more, and the cooking liquid can be added to another dish.
Do boiled broccoli and peppers help with weight loss?
Boiled broccoli and peppers can fit a weight-loss meal because their fibre adds bulk without making the dish energy-dense. They are not a weight-loss remedy; pairing them with a satisfying protein source can make a meal more filling.
Can people with diabetes eat boiled broccoli and peppers?
Yes, boiled broccoli and peppers are generally suitable vegetables for people with diabetes because they contain fibre and relatively little carbohydrate. Individual meal plans and medication matter, so follow the portion guidance provided by your diabetes care team.
Why do boiled broccoli and peppers cause gas?
Boiled broccoli and peppers can cause gas in some people, particularly because broccoli contains fermentable carbohydrates and fibre. Try a smaller serving, cook the vegetables until tender, and increase portions gradually if you usually eat little fibre.
What can you season boiled broccoli and peppers with?
Lemon juice, black pepper, garlic, and a little olive oil bring out the flavour of boiled broccoli and peppers. Drain them well before seasoning so the dressing clings instead of becoming watery; a yoghurt-based sauce is another option.
Can you eat boiled broccoli and peppers cold?
Yes, boiled broccoli and peppers can be eaten cold once they have been cooled and refrigerated safely. Toss them into a grain bowl or salad with a tangy dressing, and avoid leaving the cooked vegetables at room temperature for an extended period.
Boiled broccoli and peppers Vitamins & Minerals
Vitamins
Vitamin K
162.75µg · 136% DV
Vitamin C
96.1mg · 107% DV
Folate
89.9µg · 22% DV
B6
0.29mg · 17% DV
Minerals
Potassium ⭐
450mg · 13% DV
Manganese
0.29mg · 13% DV
Copper
0.11mg · 12% DV
Phosphorus
81mg · 12% DV
Sodium
19mg · 1% DV
Boiled broccoli and peppers Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled broccoli and peppers
To burn the 50 calories in 1 cup (chopped) (155 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 peppers?
Boiled broccoli and peppers is a simple vegetable dish made by cooking chopped broccoli and peppers in water until tender. It has no single place of origin; it is an easy way to prepare everyday vegetables, either together or as a quick side.
The broccoli turns soft while the peppers bring a gentle sweetness and aroma. Serve it warm or chilled alongside a main course, or toss it with olive oil, lemon and herbs for a light salad. It provides fibre and vitamin C while staying low in calories: a 100 g portion has 32 calories. Pair it with beans, grains or a protein-rich main for a more filling meal.
How Nutritious Is Boiled broccoli and peppers?
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 peppers 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 peppers Contain Allergens?
No known major allergens
Which Diets Is Boiled broccoli and peppers 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 peppers Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.