Description
What to look for
Choose compact bud clusters with no yellow colouring or large open buds. Heads should be dark green or have a purple tinge (except for Romanesco, orange broccoli and broccoflower – they are a lighter, brighter green).
Availability
Available: all year.
Store
Refrigerate in paper bags. Use promptly.
How to prepare
Trim stalks and divide heads into even sized portions. The stalks can be left attached to the florets. Alternatively, stalks can be removed, sliced finely and used in stir fries and soups; or julienned and used in coleslaw. Broccoli is usually eaten cooked – however, cook only until tender and still slightly crisp. Cook using methods such as steaming, microwaving and stir frying. To blanch, simply place portions in boiling water for 1-2 minutes, drain and cool under cold running water. Blanching improves taste, colour and texture.
Ways to eat
Broccoli is one of the most versatile vegetables. It can be served raw or lightly blanched and used in salads, pasta dishes, omelettes, quiches, soups and as a side dish. Click here for recipes.
Cooking methods
Boil, steam, microwave, roast, stir fry.
Nutrition
Broccoli is a good source of vitamin C, and one serving [1 cup] easily provides an adult’s vitamin C requirements for a day. It is also a source of dietary fibre, folate, niacin, riboflavin, vitamin A, vitamin B6, and contains a dietary significant amount of potassium. Phytonutrients, including glucosinolates, phenolic compounds and carotenoids, are abundant in broccoli.
Broccolini is a good source of vitamin A and vitamin C.
Nutrition tables
| BROCCOLI | Raw | |||
| Nutrition Information | ||||
| Serving size: 1 cup = 91g | ||||
| Average Quantity | % Daily Intake per serve | Average Quantity | ||
| per serving | per 100g | |||
| Energy (kJ/Cal) | 127/30 | 1% | 140/33 | |
| Protein (g) | 3.4 | 7% | 3.8 | |
| Fat, total (g) | 0.5 | 1% | 0.5 | |
| – saturated (g) | 0.04 | 0% | 0.04 | |
| Available carbohydrate (g) | 1.6 | 1% | 1.8 | |
| – sugars (g) | 1.6 | 2% | 1.8 | |
| Dietary Fibre (g) | 3.1 | 3.4 | A source of dietary fibre | |
| Sodium (mg) | 7 | 0% | 7.4 | |
| Vitamin C (mg) | 90 | 225% RDI* | 99 | A good source of vitamin C |
| Folate (µg) | 45 | 22% RDI* | 49 | A source of folate |
| Niacin (mg) | 1.1 | 11% RDI* | 1.2 | A source of niacin |
| Riboflavin (mg) | 0.17 | 10% RDI* | 0.19 | A source of riboflavin |
| Vitamin A Equiv. (µg) | 96 | 13% RDI* | 105 | A source of vitamin A |
| Vitamin B6 (mg) | 0.3 | 19% RDI* | 0.33 | A source of vitamin B6 |
| Potassium (mg) | 319 | 350 | Contains potassium | |
| Thiamin (mg) | 0.07 | 7% RDI* | 0.08 | |
| Vitamin E (mg) | 0.89 | 9% RDI* | 0.98 | |
| Iron (mg) | 0.5 | 5% RDI* | 0.6 | |
| Zinc (mg) | 0.4 | 4% RDI* | 0.5 | |
| Percentage Daily Intakes are based on an average adult diet of 8700 kJ | ||||
| Your daily Intakes may be higher or lower depending on your energy needs. | ||||
| *Recommended Dietary Intake (Average Adult) | ||||
| Source: FOODfiles 2018 | ||||
| BROCCOLINI | Cooked | |||
| Nutrition Information | ||||
| Serving size: 8 stalks = 85g | ||||
| Average Quantity | % Daily Intake per serve | Average Quantity | ||
| per serving | per 100g | |||
| Energy (kJ/Cal) | 146/35 | 2% | 168/40 | |
| Protein (g) | 3.0 | 6% | 3.5 | |
| Fat, total (g) | 0.0 | 0% | 0.0 | |
| – saturated (g) | 0.0 | 0% | 0.0 | |
| Available carbohydrate (g) | 6.0 | 2% | 6.9 | |
| – sugars (g) | 2.0 | 2% | 2.3 | |
| Dietary Fibre (g) | 1.0 | 1.2 | ||
| Sodium (mg) | 25 | 1% | 29 | |
| Vitamin A Eqiuv. (µg) | 225 | 30% RDI* | 259 | A good source of vitamin A |
| Vitamin C (mg) | 52 | 130% RDI* | 60 | A good source of vitamin C |
| Calcium (mg) | 48 | 6% RDI* | 55 | |
| Iron (mg) | 0.48 | 4% RDI* | 0.55 | |
| Percentage Daily Intakes are based on an average adult diet of 8700 kJ | ||||
| Your daily Intakes may be higher or lower depending on your energy needs. | ||||
| *Recommended Dietary Intake (Average Adult) | ||||
| Source: Information courtesy of Fruits & Veggies More Matters | ||||
| Data not available for Broccolini in New Zealand Food Compositon Tables | ||||
