Food Groups
Ready & Packaged Foods12 ›Vegetables & Legumes12 ›Desserts & Confectionery8 ›Meat & Protein10 ›Grains & Bakery6 ›Beverages6 ›Milk & Dairy4 ›Natural & Other Foods14 ›Categories
Category
Canned & Jarred ProductsBrowse every food in this category.
Canned & Jarred ProductsSee all products →Category
Packaged Breakfast ProductsBrowse every food in this category.
Packaged Breakfast ProductsSee all products →Category
Other Packaged FoodsBrowse every food in this category.
Other Packaged FoodsSee all products →Category
Radishes & BrassicasBrowse every food in this category.
Radishes & BrassicasSee all products →Category
Ice Cream & Frozen DessertsBrowse every food in this category.
Ice Cream & Frozen DessertsSee all products →Category
Puddings & Cream DessertsBrowse every food in this category.
Puddings & Cream DessertsSee all products →Category
Plant Protein & TofuBrowse every food in this category.
Plant Protein & TofuSee all products →Category
Protein Products & PowdersBrowse every food in this category.
Protein Products & PowdersSee all products →Category
Other High-Protein FoodsBrowse every food in this category.
Other High-Protein FoodsSee all products →Category
Bread & Grain BakeryBrowse every food in this category.
Bread & Grain BakerySee all products →Category
Oats & Breakfast CerealsBrowse every food in this category.
Oats & Breakfast CerealsSee all products →Category
Wheat, Flour & BulgurBrowse every food in this category.
Wheat, Flour & BulgurSee all products →Category
Fruit & Vegetable JuicesBrowse every food in this category.
Fruit & Vegetable JuicesSee all products →Category
Water & Mineral WaterBrowse every food in this category.
Water & Mineral WaterSee all products →Category
Energy, Sports, Smoothie & OtherBrowse every food in this category.
Energy, Sports, Smoothie & OtherSee all products →Category
Yoghurt, Kefir & AyranBrowse every food in this category.
Yoghurt, Kefir & AyranSee all products →Category
Butter, Cream & OtherBrowse every food in this category.
Butter, Cream & OtherSee all products →Category
Other / Processed SeafoodBrowse every food in this category.
Other / Processed SeafoodSee all products →Category
Other / Dried FruitsBrowse every food in this category.
Other / Dried FruitsSee all products →Category
Herbs & Spice BlendsBrowse every food in this category.
Herbs & Spice BlendsSee all products →
🥦🥬
Broccoli and cauliflower Calories
Rich in vitamins and fiber, low-calorie vegetable mix
CALORIES
GI
POTASSIUM
FIBER
Broccoli and cauliflower Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
5.3g
· 60%
Protein
2.7g
· 30%
Fat
0.4g
· 10%
Fiber
2.7g
Broccoli and cauliflower Vitamins & Minerals
Vitamins
Vitamin C
58mg · 64% DV
Vitamin K
75µg · 63% DV
Folate
62µg · 16% DV
B5
0.7mg · 14% DV
Minerals
Potassium ⭐
270mg · 8% DV
Phosphorus
52mg · 7% DV
Iron
1mg · 6% DV
Calcium
38mg · 4% DV
Broccoli and cauliflower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Broccoli and cauliflower Processed?
NOVA 1
Unprocessed
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 cauliflower Contain Allergens?
No known major allergens
Which Diets Is Broccoli 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
Broccoli and cauliflower Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Broccoli and cauliflower
Broccoli and cauliflower — Frequently Asked Questions
What is the best way to cook broccoli and cauliflower together without making them mushy?
Cut them into similarly sized florets and steam briefly or roast at high heat. Cauliflower can take slightly longer to soften, so it may be worth adding it a few minutes before the broccoli.
Does boiling broccoli and cauliflower reduce their nutritional value?
Long boiling can cause losses of some water-soluble vitamins. Steaming, quick stir-frying, or using the cooking liquid in a soup helps limit those losses.
Why do broccoli and cauliflower sometimes smell strong or taste bitter?
They naturally contain sulfur compounds, which become more noticeable when they are overcooked. Shorter cooking times and additions such as lemon, garlic, yogurt, or herbs can balance the flavor.
Can broccoli and cauliflower be eaten raw?
Yes, provided they are washed thoroughly. Raw cruciferous vegetables may cause bloating in some people, so those with sensitive digestion may prefer small portions or lightly cooked vegetables.
Do broccoli and cauliflower cause gas?
They can, because they contain fiber and fermentable carbohydrates that some gut bacteria break down. Gradually increasing portions, chewing well, and eating them cooked may improve tolerance.
Can broccoli and cauliflower be frozen?
Yes. For better color and texture, blanch the florets briefly, cool them in ice water, dry well, and freeze. They are usually best added straight from frozen to soups, stir-fries, or roasting trays.
How long do fresh broccoli and cauliflower keep in the refrigerator?
Keep them unwashed in a breathable bag or container in the vegetable drawer, where they will usually stay fresh for several days. Discard them if they develop mold, soft spots, yellowing, or a strong unpleasant smell.
What foods pair well with broccoli and cauliflower?
They work well with olive oil, lemon, garlic, yogurt, tahini, cheese, and eggs. Pairing them with beans, fish, chicken, or tofu can make a more filling meal.
Is broccoli or cauliflower the better choice?
Both are nutritious, unprocessed vegetables, and neither is always better than the other. Broccoli has a stronger green flavor, while cauliflower is milder, so using both adds variety to meals.
Should people with thyroid conditions avoid broccoli and cauliflower?
For most people, normal portions are not a problem. People with low iodine intake, untreated hypothyroidism, or specific medical advice may wish to discuss very large amounts of raw cruciferous vegetables with their clinician or dietitian.
Have another question about Broccoli and cauliflower?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.