Overview
Crisp broccoli florets popular in Japan; very high in vitamin C and K with fiber for daily meals
- Standard portion: 100 g
- Approx. 37 kcal per serving
Food noteShow details
- Values vary by season and freshness
- Japanese “boiled” assumes drain→cool→hand-squeeze
- Microwave-steam keeps vitamin C best.
Serving guidanceShow details
Best with
- Miso soup (keeps crunch)
- Sesame dressing (goma-ae)
- Tofu scramble (adds protein)
- Lemon garlic sauté (bright aroma)
- Brown rice (balanced plate)
Use caution with
- Heavy boiling (vitamin loss)
- Over-salting (sodium)
- Creamy sauces (calorie dense)
Pros & consShow details
Pros
- Very high vitamin C/K
- Good fiber
- Low calories
Cons
- May cause gas in some
- Can get watery if overcooked
- Raw brassica may bother sensitive stomachs
Calorie comparisonShow details
| Serving | Calories | Protein (P) | Carbs (C) | Fat (F) |
|---|---|---|---|---|
1 serve100 g | 37 kcal | 3.8 g | 2.4 g | 0.3 g |
Per 50 g50 g | 18.5 kcal | 1.9 g | 1.2 g | 0.15 g |
Per 100 g100 g | 37 kcal | 3.8 g | 2.4 g | 0.3 g |
Per 150 g150 g | 56 kcal | 5.7 g | 3.6 g | 0.45 g |
Per 200 g200 g | 74 kcal | 7.6 g | 4.8 g | 0.6 g |
Per 250 g250 g | 93 kcal | 9.5 g | 6 g | 0.75 g |
