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Cooked vegetables (zucchini and broccoli) Calories
Source of fiber, vitamin C, and folate
CALORIES
GI
POTASSIUM
FIBER
Cooked vegetables (zucchini and broccoli) Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
6g
· 67%
Protein
2.3g
· 26%
Fat
0.3g
· 7%
Fiber
2.6g
Cooked vegetables (zucchini and broccoli) Vitamins & Minerals
Vitamins
Vitamin K
78µg · 65% DV
Vitamin C
28mg · 31% DV
Vitamin A
120µg · 13% DV
Folate
48µg · 12% DV
Minerals
Potassium ⭐
270mg · 8% DV
Phosphorus
52mg · 7% DV
Iron
1mg · 6% DV
Magnesium
19mg · 5% DV
Cooked vegetables (zucchini and broccoli) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cooked vegetables (zucchini and broccoli) 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 Cooked vegetables (zucchini and broccoli) Contain Allergens?
No known major allergens
Which Diets Is Cooked vegetables (zucchini and broccoli) 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
Cooked vegetables (zucchini and broccoli) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Cooked vegetables (zucchini and broccoli)
Cooked vegetables (zucchini and broccoli) — Frequently Asked Questions
How long do cooked zucchini and broccoli keep in the fridge?
Once cooled and stored in a sealed container, they usually keep well for up to 3 days in the refrigerator. Discard them if they develop an off smell, excess liquid, or a mushy texture.
Can cooked zucchini and broccoli be frozen?
Yes, but the texture may soften after thawing, especially the zucchini. Freeze in small portions and reheat gently to avoid overcooking.
How can I stop broccoli from tasting bitter?
Avoid overcooking it, since prolonged heat can intensify strong sulfur notes and bitterness. Lemon juice, garlic, or a little olive oil can also round out the flavor.
Is steaming better than boiling for zucchini and broccoli?
Steaming usually preserves texture better and reduces flavor loss into the cooking water. Boiling works too, but keeping the cooking time short gives a better result.
Are cooked zucchini and broccoli good before or after a workout?
On their own, they are a light option and can fit before exercise if you prefer something easy. After training, they work better as part of a meal with a protein source such as eggs, yogurt, legumes, fish, or meat.
Are they a good choice at night?
Usually yes, because they are light and not very energy-dense. Still, very large portions or rich sauces may feel uncomfortable for some people late in the evening.
What foods pair well with cooked zucchini and broccoli?
They go well with yogurt-based sauces, olive oil, garlic, lemon, cheese, eggs, and grilled fish or meat. Adding protein and some fat can make the meal more satisfying.
Are cooked vegetables healthier than raw ones?
Not always; cooking can make some vegetables easier to digest, while some heat-sensitive vitamins may decrease. A mix of raw and cooked vegetables is often the most practical approach.
Can cooked zucchini and broccoli cause bloating?
Broccoli can cause gas or bloating in some people, especially in larger portions. Starting with a smaller serving and cooking it well may help.
What should I watch for when reheating them?
Reheat only the amount you plan to eat and avoid repeated warming and cooling. A quick reheat in a pan often preserves texture better than prolonged microwaving.
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Nutrition data compiled from USDA FoodData Central and scientific sources.