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Sour boiled broccoli Calories
Source of vitamins C and K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Sour boiled broccoli (156 g) has 55 calories. That works out to 35 calories per 100 g. It contains 11.2 g of carbs, 3.7 g of protein, 0.6 g of fat and 5.1 g of fiber. Its 159.1 µg of Vitamin K covers 133% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sour boiled broccoli Nutrition Facts
Selected: 1 cup (chopped) · 156 g
55
KCAL / 156G
Carbs
11.2g
· 4% DV
Protein
3.7g
· 7% DV
Fat
0.6g
· 1% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 23% · Fat 8%
Sour boiled broccoli nutrition facts table · 1 cup (chopped) (156 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 55 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 64 mg | 3% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 5.1 g | 18% |
| Protein | 3.7 g | 7% |
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 Cup of Chopped Sour boiled broccoli?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 156 g | 55 kcal |
| 1 piece (small) | 45 g | 16 kcal |
| 1 cup (chopped) | 78 g | 27 kcal |
| 1 piece (medium) | 90 g | 32 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (small) | 120 g | 42 kcal |
| 1 piece (large) | 160 g | 56 kcal |
| 1 serving (large) | 200 g | 70 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Sour boiled broccoli
How do you make sour boiled broccoli?
To make sour boiled broccoli, boil broccoli florets until tender, drain them well, then toss with lemon juice or vinegar. Add the souring ingredient gradually and taste as you go so the broccoli stays bright rather than sharply acidic.
Why does sour boiled broccoli turn yellow or dull?
Sour boiled broccoli can lose its vivid green color when it is cooked too long. Drain it as soon as it reaches the tenderness you want, and avoid leaving it in the hot cooking water, which continues to soften and dull it.
Is lemon or vinegar better for sour boiled broccoli?
Either works in sour boiled broccoli. Lemon gives it a fresh, citrusy edge, while vinegar brings a sharper tang. Add the acid after draining so you can adjust the flavor without making the cooking water overly sour.
What goes well with sour boiled broccoli?
Sour boiled broccoli pairs well with grilled fish, chicken, beans, or lentils. Its tangy flavor also works with olive oil and garlic; serve a creamy dip on the side if you want to balance the acidity.
Can you eat sour boiled broccoli cold?
Yes, sour boiled broccoli can be eaten cold. Drain it thoroughly, let it cool, then toss it with its lemon or vinegar dressing and serve it as a salad or a cold side dish.
How should you store sour boiled broccoli leftovers?
Put sour boiled broccoli in a covered container and refrigerate it promptly rather than leaving it at room temperature. Take out only the portion you plan to eat, and discard it if it develops an unpleasant smell or a slimy texture.
Can you freeze sour boiled broccoli?
Yes, you can freeze sour boiled broccoli, but it may become softer after thawing. Freeze it in portions and use it later in soups or cooked dishes, where a less crisp texture matters less than it would in a salad.
Why does sour boiled broccoli smell strong?
A mild cabbage-like smell is common when broccoli is boiled, and prolonged cooking can make it stronger. A foul or unusually sharp odor is different: do not eat the broccoli, even if lemon or vinegar has been added.
Should you add lemon juice to sour boiled broccoli before or after boiling?
Add lemon juice to sour boiled broccoli after boiling and draining. This makes it easier to control the final tang and keeps the acid from dominating the cooking water; toss the florets gently so the dressing coats them evenly.
Does a sour taste mean sour boiled broccoli has spoiled?
No, a sour taste is expected when sour boiled broccoli has been dressed with lemon or vinegar. If the broccoli smelled or tasted unpleasant before you added the dressing, discard it; acidity does not make spoiled food safe.
Sour boiled broccoli Vitamins & Minerals
Vitamins
Vitamin K
159.12µg · 133% DV
Vitamin C
84.24mg · 94% DV
Folate
88.92µg · 22% DV
B6
0.31mg · 18% DV
Minerals
Manganese
0.36mg · 16% DV
Phosphorus
105mg · 15% DV
Potassium ⭐
501mg · 15% DV
Copper
0.11mg · 12% DV
Sodium
64mg · 3% DV
Sour boiled broccoli Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sour boiled broccoli
To burn the 55 calories in 1 cup (chopped) (156 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 Sour boiled broccoli?
Sour boiled broccoli is broccoli cooked in water and served with a tart accent, often lemon juice or vinegar. It is a simple preparation rather than a dish tied to one particular region, and works as a side or a base for a quick salad. Cooking it just until tender helps it keep some bite; drain well before adding the dressing.
Serve it warm or chilled alongside a main course, or toss it with olive oil and herbs for a light lunch. Broccoli contributes fibre and vitamins C and K, while the dish is naturally low in calories. Keep the dressing modest for a lighter plate, or pair it with garlic, fresh herbs or a spoonful of yogurt.
How Nutritious Is Sour boiled 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 Sour boiled 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 Sour boiled broccoli Contain Allergens?
No known major allergens
Which Diets Is Sour boiled 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
Sour boiled broccoli Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.