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Boiled broccoli, carrot, and cauliflower Calories
Nutrient-rich, low-calorie vegetable mix
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled broccoli, carrot, and cauliflower (130 g) has 47 calories. That works out to 36 calories per 100 g. It contains 8.1 g of carbs, 2.7 g of protein, 0.4 g of fat and 3.5 g of fiber. Its 97.5 µg of Vitamin K covers 81% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Boiled broccoli, carrot, and cauliflower Nutrition Facts
Selected: 1 cup (medium) · 130 g
47
KCAL / 130G
Carbs
8.1g
· 3% DV
Protein
2.7g
· 5% DV
Fat
0.4g
· 1% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 23% · Fat 8%
Boiled broccoli, carrot, and cauliflower nutrition facts table · 1 cup (medium) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 47 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 47 mg | 2% |
| Total carbohydrate | 8.1 g | 3% |
| Fiber | 3.5 g | 13% |
| Protein | 2.7 g | 5% |
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 Boiled broccoli, carrot, and cauliflower?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 130 g | 47 kcal |
| 1 piece (small) | 50 g | 18 kcal |
| 1 piece (medium) | 80 g | 29 kcal |
| 100 g | 100 g | 36 kcal |
| 1 serving (small) | 100 g | 36 kcal |
| 1 piece (large) | 120 g | 43 kcal |
| 1 serving (large) | 200 g | 72 kcal |
| 1 bottle (jumbo) | 250 g | 90 kcal |
| 2 cup (large) | 260 g | 94 kcal |
| 1 pack (jumbo) | 300 g | 108 kcal |
Calculated from 36 calories per 100 g.
Frequently Asked Questions About Boiled broccoli, carrot, and cauliflower
How do you cook boiled broccoli, carrot, and cauliflower without overcooking them?
Add the carrots to boiling water first, then add the broccoli and cauliflower florets later, since carrots usually take longer to soften. Drain as soon as all three are fork-tender; starting with similarly sized pieces also helps them cook evenly.
Is boiled broccoli, carrot, and cauliflower good for you?
Yes, boiled broccoli, carrot, and cauliflower provide fiber and a range of vitamins, making them a nutritious side dish. Pair them with beans, eggs, fish, or another protein source to make a more filling meal.
Is it better to steam or boil broccoli, carrot, and cauliflower?
Steaming broccoli, carrot, and cauliflower usually gives you firmer vegetables and keeps more water-soluble nutrients from leaching into cooking water. Boiling works well too, especially if you use the water in a soup or sauce.
Why does boiled broccoli, carrot, and cauliflower smell sulfurous?
Broccoli and cauliflower release sulfur-containing compounds as they cook, which can create a strong smell. Long boiling makes it more noticeable, so cook the vegetables only until tender and keep the kitchen ventilated.
What seasoning goes well with boiled broccoli, carrot, and cauliflower?
Lemon juice, olive oil, black pepper, and garlic work well with boiled broccoli, carrot, and cauliflower. For a richer side, toss them with a little butter or grated cheese, or add them to a vinaigrette-based salad.
Can you freeze boiled broccoli, carrot, and cauliflower?
Yes, you can freeze boiled broccoli, carrot, and cauliflower, though thawed vegetables may be softer than freshly cooked ones. Cool them first, portion them into airtight freezer containers, and save them for soups, casseroles, or sauces.
How long does boiled broccoli, carrot, and cauliflower last in the fridge?
Boiled broccoli, carrot, and cauliflower generally keep for 3–4 days in a covered container in the refrigerator. Refrigerate them promptly after cooking, and discard them if they develop an off smell or a slimy texture.
Can you use the water from boiling broccoli, carrot, and cauliflower?
Yes, use the cooking water from broccoli, carrot, and cauliflower as a base for soup, gravy, or a vegetable sauce. Some water-soluble nutrients move into it during boiling, so using the liquid avoids throwing those nutrients away.
Is boiled broccoli, carrot, and cauliflower good for weight loss?
Yes, this vegetable mix can fit into a weight-loss meal because its fiber adds volume and can help make a meal more filling. For lasting fullness, serve it with a protein source rather than relying on vegetables alone.
How do you reheat boiled broccoli, carrot, and cauliflower without making them soggy?
Reheat boiled broccoli, carrot, and cauliflower briefly in a covered skillet with just a splash of water, or use short bursts in the microwave. Avoid simmering them again; they are already cooked and can turn mushy quickly.
Boiled broccoli, carrot, and cauliflower Vitamins & Minerals
Vitamins
Vitamin K
97.5µg · 81% DV
Vitamin C
49.4mg · 55% DV
Vitamin A
416µg · 46% DV
Folate
71.5µg · 18% DV
Minerals
Manganese
0.23mg · 10% DV
Potassium ⭐
299mg · 9% DV
Phosphorus
59mg · 8% DV
Copper
0.05mg · 6% DV
Sodium
47mg · 2% DV
Boiled broccoli, carrot, and cauliflower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled broccoli, carrot, and cauliflower
To burn the 47 calories in 1 cup (medium) (130 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, carrot, and cauliflower?
Boiled broccoli, carrot, and cauliflower brings three familiar vegetables together, cooked in water until tender. It is an easy home-prepared side rather than a dish tied to one specific regional tradition, and works alongside a wide range of meals.
The broccoli has a mild, green flavour, the carrot adds sweetness, and cauliflower softens into a gentle, yielding bite. Serve the vegetables warm with olive oil and lemon, or let them cool and fold them into a salad; they also pair well with grains, beans, fish, or roasted meat. This is a light, fibre-rich way to add vegetables to a meal: a 100 g portion has 36 calories. Keep the cooking brief so the florets and carrot pieces hold their shape.
How Nutritious Is Boiled broccoli, carrot, and cauliflower?
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, carrot, and cauliflower 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, carrot, and cauliflower Contain Allergens?
No known major allergens
Which Diets Is Boiled broccoli, carrot, and cauliflower Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled broccoli, carrot, and cauliflower Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.