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Romanesco Broccoli Calories
Very high in vitamin C, fiber, and folate. Low calorie, rich in antioxidants.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Romanesco Broccoli (250 g) has 63 calories. That works out to 25 calories per 100 g. It contains 10.3 g of carbs, 6.3 g of protein, 0.8 g of fat and 6.8 g of fiber. Its 200 mg of Vitamin C covers 222% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Romanesco Broccoli Nutrition Facts
Selected: 1 piece (medium) · 250 g
63
KCAL / 250G
Carbs
10.3g
· 4% DV
Protein
6.3g
· 13% DV
Fat
0.8g
· 1% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 34% · Fat 10%
Romanesco Broccoli nutrition facts table · 1 piece (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 50 mg | 2% |
| Total carbohydrate | 10.3 g | 4% |
| Fiber | 6.8 g | 24% |
| Protein | 6.3 g | 13% |
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 Romanesco Broccoli?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 250 g | 63 kcal |
| 1 piece (extra small) | 60 g | 15 kcal |
| 1 cup (chopped) | 90 g | 23 kcal |
| 100 g | 100 g | 25 kcal |
| 1 serving (medium) | 100 g | 25 kcal |
| 1 piece (small) | 120 g | 30 kcal |
| 1 serving (large) | 150 g | 38 kcal |
| 1 cup (chopped) | 150 g | 38 kcal |
| 1 piece (large) | 400 g | 100 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Romanesco Broccoli
What is Romanesco broccoli?
Romanesco broccoli is an edible green vegetable in the brassica family, with a head made of pointed, spiraling florets. It is often described as a cross between broccoli and cauliflower, but it is its own variety, not a hybrid of the two.
How do you cook Romanesco broccoli?
Romanesco broccoli can be roasted, steamed, sautéed, or boiled. Roasting its separated florets with olive oil brings out a nutty flavor and browned edges; steaming is a good choice when you want the pieces to keep their shape.
What does Romanesco broccoli taste like?
Romanesco broccoli tastes mild and slightly nutty, with a flavor closer to cauliflower than to strongly flavored broccoli. Its texture stays pleasantly firm when cooked briefly, and it pairs well with lemon, garlic, olive oil, and cheese.
Can you eat Romanesco broccoli raw?
Yes, Romanesco broccoli can be eaten raw. Break the head into small florets for salads or crudités, and peel and thinly slice the stem if it feels tough. Rinse the pieces thoroughly under running water before eating.
How is Romanesco broccoli different from broccoli and cauliflower?
Romanesco broccoli has pointed, fractal-like florets and a bright green color, unlike the rounded florets of cauliflower or the branching heads of common broccoli. Its mild, nutty taste is closer to cauliflower, and it can often replace either vegetable in recipes.
How do you roast Romanesco broccoli?
To roast Romanesco broccoli, separate it into florets, toss them with olive oil and seasoning, and spread them in one layer on a baking tray. Roast until the edges brown and the stems are tender but not falling apart.
Can you eat the stem and leaves of Romanesco broccoli?
Yes, the stem and leaves of Romanesco broccoli are edible. Peel the outer layer of a thick stem if it is fibrous, then slice the tender inside for roasting or stir-fries; the leaves can be cooked like other brassica greens.
How do you store Romanesco broccoli?
Store Romanesco broccoli unwashed in the refrigerator’s crisper drawer, loosely wrapped or in a perforated bag. Keeping it dry helps it stay fresh for several days; wash it just before cooking, and discard any parts that become slimy or smell unpleasant.
Can you freeze Romanesco broccoli?
Yes, Romanesco broccoli freezes well after blanching. Divide it into florets, blanch briefly, cool it promptly in cold water, and drain thoroughly before packing it airtight; thawed florets are softer, so they work best in cooked dishes.
Can Romanesco broccoli replace cauliflower in recipes?
Yes, Romanesco broccoli can replace cauliflower in many recipes, including soups, curries, and roasted vegetable dishes. Its florets are more pointed and may cook at a different pace, so cut them to a similar size and check tenderness as they cook.
Romanesco Broccoli Vitamins & Minerals
Vitamins
Vitamin C
200mg · 222% DV
Folate
150µg · 38% DV
B6
0.48mg · 28% DV
B5
1.25mg · 25% DV
Minerals
Potassium ⭐
800mg · 24% DV
Manganese
0.4mg · 17% DV
Phosphorus
110mg · 16% DV
Calcium
113mg · 11% DV
Sodium
50mg · 2% DV
Romanesco Broccoli Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Romanesco Broccoli
To burn the 63 calories in 1 piece (medium) (250 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 Romanesco Broccoli?
Romanesco broccoli is an Italian vegetable, traditionally associated with the area around Rome. Its pale green head is made up of pointed florets arranged in striking spirals, and it belongs to the same broader family as cauliflower and broccoli. You may find it in markets and greengrocers when it is in season, often in autumn and winter.
Its flavour is mild, gently nutty and less assertive than ordinary broccoli. Steam or roast it until just tender so the florets keep some bite, then serve with olive oil and lemon, or add it to soup, pasta and grain bowls. It is low in calories and provides fibre and vitamin C. For a lighter side dish, steaming keeps the preparation simple; it also pairs well with garlic, herbs and a little grated cheese.
How Nutritious Is Romanesco Broccoli?
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 Romanesco Broccoli 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 Romanesco Broccoli Contain Allergens?
No known major allergens
Which Diets Is Romanesco 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
✓ Suitable
Low FODMAP
— Not suitable
Romanesco Broccoli Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.