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Broccoli and carrot Calories
Fiber-rich vegetable mix high in vitamin A
CALORIES
GI
POTASSIUM
FIBER
Broccoli and carrot Nutrition Facts
Selected: 100 g
41
KCAL / 100G
Carbs
8.2g
· 77%
Protein
1.8g
· 17%
Fat
0.3g
· 6%
Fiber
3.1g
Broccoli and carrot Vitamins & Minerals
Vitamins
Vitamin K
58µg · 48% DV
Vitamin C
42mg · 47% DV
Vitamin A
390µg · 43% DV
Folate
49µg · 12% DV
Minerals
Potassium ⭐
278mg · 8% DV
Iron
1mg · 6% DV
Phosphorus
43mg · 6% DV
Calcium
39mg · 4% DV
Broccoli and carrot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Broccoli and carrot Contain Allergens?
No known major allergens
Which Diets Is 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
Broccoli and carrot Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Broccoli and carrot
Broccoli and carrot — Frequently Asked Questions
What is the best way to cook broccoli and carrots without losing too much nutrition?
Light steaming or quick sautéing usually preserves texture and nutrients better than prolonged boiling. Long cooking times can increase the loss of some water-soluble vitamins.
Does boiling broccoli and carrots destroy all their fiber?
No, fiber is not destroyed completely by boiling. Cooking mainly softens the structure, though some other compounds may leach into the water.
Are broccoli and carrots better eaten raw or cooked?
Both can fit a healthy diet. Raw keeps them crisp, while cooking can make them easier to digest and more enjoyable for some people.
What should I pair with broccoli and carrots to make a more balanced meal?
Add a protein source such as eggs, yogurt, beans, fish, or chicken to make the meal more complete. Including a little olive oil or another fat can also help with absorption of fat-soluble compounds.
Are broccoli and carrots better before or after a workout?
They can work before exercise as a light side or snack if your stomach tolerates them well. After training, they are usually better paired with a protein-rich food for recovery.
Can broccoli and carrots cause bloating at night?
They can in some people, especially broccoli, which may cause gas or bloating. Smaller portions and thorough cooking often make them easier to tolerate.
How long do broccoli and carrots stay fresh in the fridge?
Whole pieces generally keep better than chopped ones. Once cut, they should be stored in a sealed container and eaten sooner for best quality.
Can broccoli and carrots be frozen?
Yes, both freeze well. Brief blanching before freezing usually helps preserve color, texture, and flavor.
Who should be careful with broccoli and carrots?
People with sensitive digestion may tolerate broccoli less well than carrots. Those taking blood thinners should also avoid making sudden large changes in their intake of vitamin K-rich green vegetables.
What is a common myth about broccoli and carrots?
A common myth is that vegetables are only healthy when eaten raw. In reality, proper cooking can improve digestibility and still leave them as a nutritious choice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.