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Boiled broccoli stem Calories
Source of fiber, vitamin C, and potassium, low calorie
In season: Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Boiled broccoli stem (60 g) has 16 calories. That works out to 27 calories per 100 g. It contains 3.1 g of carbs, 1.4 g of protein, 0.1 g of fat and 1.6 g of fiber. Its 61.2 µg of Vitamin K covers 51% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Boiled broccoli stem Nutrition Facts
Selected: 1 piece (medium) · 60 g
16
KCAL / 60G
Carbs
3.1g
· 1% DV
Protein
1.4g
· 3% DV
Fat
0.1g
· 0% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 30% · Fat 4%
Boiled broccoli stem nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 16 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 1.6 g | 6% |
| Protein | 1.4 g | 3% |
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 Medium Boiled broccoli stem?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 16 kcal |
| 1 piece (small) | 40 g | 11 kcal |
| 1 cup (chopped) | 80 g | 22 kcal |
| 1 piece (large) | 90 g | 24 kcal |
| 100 g | 100 g | 27 kcal |
| 1 serving (medium) | 100 g | 27 kcal |
| 1 cup (shredded) | 120 g | 32 kcal |
| 1 piece (jumbo) | 120 g | 32 kcal |
Calculated from 27 calories per 100 g.
Frequently Asked Questions About Boiled broccoli stem
Can you eat boiled broccoli stem?
Yes, boiled broccoli stem is edible, including the tender inner part. Trim away any tough outer layer, then slice or chop the stem; it works well in soups, salads, and vegetable dishes.
Do you need to peel a boiled broccoli stem?
Peeling a boiled broccoli stem is helpful when the stem is thick or feels woody. Remove the fibrous outside with a vegetable peeler before cooking; the inner part is usually more tender and easier to chew.
How do you make boiled broccoli stem tender?
Cut the broccoli stem into evenly sized pieces and cook until a fork passes through easily. Thick pieces take longer to soften, so add them to the pot before the florets if you are cooking both together.
What does boiled broccoli stem taste like?
Boiled broccoli stem tastes mild and green, much like broccoli florets, but its texture is firmer. A little lemon, olive oil, garlic, or a creamy dressing pairs well with its gentle flavor.
What can you make with boiled broccoli stem?
Boiled broccoli stem can be blended into soup, mashed into a vegetable purée, or chopped into an omelet or salad. Tossing it with olive oil, lemon, and seasoning also makes a simple side dish.
Is boiled broccoli stem as nutritious as broccoli florets?
Boiled broccoli stem is nutritious, but its nutrient profile is not identical to that of the florets. The stem provides fiber, vitamin C, and potassium, and it is a useful way to eat more of the vegetable.
Does boiling broccoli stem remove its nutrients?
Boiling can cause some water-soluble nutrients, including vitamin C, to pass into the cooking water. To make use of them, add the water to soup or another dish, or cook the stem with less water.
How should you store boiled broccoli stem?
Store boiled broccoli stem in a covered container in the refrigerator once it has cooled. Use it while its smell and texture remain fresh, and reheat only the portion you plan to eat.
Can you freeze boiled broccoli stem?
Yes, you can freeze boiled broccoli stem, though it may become softer after thawing. Cool it, divide it into portions, and pack it airtight; the thawed stem is especially suitable for soups and purées.
Can boiled broccoli stem cause gas?
Yes, boiled broccoli stem can cause gas or bloating in some people because broccoli contains fiber and fermentable carbohydrates. A smaller serving and thoroughly softened pieces may be easier to tolerate.
Boiled broccoli stem Vitamins & Minerals
Vitamins
Vitamin K
61.2µg · 51% DV
Vitamin C
24.6mg · 27% DV
Folate
32.4µg · 8% DV
B5
0.3mg · 6% DV
Minerals
Phosphorus
37mg · 5% DV
Manganese
0.12mg · 5% DV
Potassium ⭐
176mg · 5% DV
Selenium
1.5µg · 3% DV
Sodium
11mg · 0% DV
Boiled broccoli stem Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled broccoli stem
To burn the 16 calories in 1 piece (medium) (60 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 stem?
Boiled broccoli stem is the thick central stalk of the broccoli plant, cooked in water until tender. Peeling a particularly tough outer layer helps it cook evenly and leaves the milder, more tender interior. It’s a useful way to make the most of the whole vegetable rather than discarding the stalk.
The stem has a gentle, slightly sweet broccoli flavour and a firm texture when briefly boiled; longer cooking makes it softer. Serve it as a simple side, chop it into salads or soups, or dress it with lemon and olive oil. In many kitchens it’s eaten alongside the florets, and it also works well in everyday meals where cooked vegetables are welcome. It provides fibre and is low in calories: 27 per 100 g. Keep the dressing light for a fresh side dish.
How Nutritious Is Boiled broccoli stem?
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 stem 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 stem Contain Allergens?
No known major allergens
Which Diets Is Boiled broccoli stem 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 stem Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.