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Broccoli and cauliflower (boiled) Calories
Rich in vitamin C and K, low-calorie, high-fiber vegetables
CALORIES
GI
POTASSIUM
FIBER
Broccoli and cauliflower (boiled) Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
5.2g
· 60%
Protein
2.8g
· 32%
Fat
0.3g
· 8%
Fiber
2.6g
Broccoli and cauliflower (boiled) Vitamins & Minerals
Vitamins
Vitamin K
70µg · 58% DV
Vitamin C
48mg · 53% DV
Folate
62µg · 16% DV
B5
0.6mg · 12% DV
Minerals
Phosphorus
52mg · 7% DV
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Calcium
41mg · 4% DV
Broccoli and cauliflower (boiled) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Broccoli and cauliflower (boiled) 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 cauliflower (boiled) Contain Allergens?
No known major allergens
Which Diets Is Broccoli and cauliflower (boiled) 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 (boiled) Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Broccoli and cauliflower (boiled)
Broccoli and cauliflower (boiled) — Frequently Asked Questions
Does boiling significantly reduce the nutritional value of broccoli and cauliflower?
Boiling can lower some water-soluble vitamins, but the vegetables still provide fiber and useful plant compounds. Keeping the cooking time short usually preserves quality better.
Why do boiled broccoli and cauliflower turn mushy and smell stronger?
Overcooking breaks down their structure and releases more sulfur-containing compounds. Cooking them just until tender and draining promptly helps keep the texture firmer and the smell milder.
How long do boiled broccoli and cauliflower keep in the fridge?
Once cooked, they usually keep well for about 3 days in a sealed container in the refrigerator. Discard them if they develop a sour smell, slimy surface, or excess liquid.
Can boiled broccoli and cauliflower be frozen?
Yes, they can be frozen in portions. After thawing, the texture may soften, so they work best in soups, mash, casseroles, or quick sautés.
What should I eat with boiled broccoli and cauliflower to make the meal more filling?
Pairing them with protein-rich foods like yogurt, eggs, legumes, tofu, fish, or chicken makes the meal more balanced and satisfying. Adding olive oil, tahini, or nuts can also improve satiety and flavor.
Are boiled broccoli and cauliflower better before or after a workout?
Because they contain fiber, large portions right before exercise may feel heavy for some people. After training, they fit well in a meal that also includes protein and a carbohydrate source.
Can eating them at night cause bloating?
For some people, especially those prone to digestive sensitivity, broccoli and cauliflower can increase gas or bloating in the evening. Smaller portions and gentler cooking may make them easier to tolerate.
Are broccoli and cauliflower healthier raw than boiled?
Not always; raw versions may retain more of some compounds, while cooked versions can be easier to digest. The better choice is the one you tolerate well and eat regularly.
Should people with thyroid issues be careful with broccoli and cauliflower?
People with thyroid conditions should ask their clinician about very high habitual intakes. For most people, normal portions of cooked broccoli and cauliflower are generally a practical choice.
Why do boiled broccoli and cauliflower taste bland, and how can I improve them?
Plain boiling can mute their flavor. Lemon juice, garlic, black pepper, olive oil, yogurt-based sauces, or mild spices can make them much more appealing.
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Nutrition data compiled from USDA FoodData Central and scientific sources.