Broccolini: Calories, Nutrition and Health Benefits
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Perplexity Broccolini: 30 calories, 5 g carbs, 3 g protein and 0 g fat per Serving, About 7 Pieces (85g).
Quick Nutrition Facts
Per Serving, About 7 Pieces (85g)
| Nutrient | Amount |
|---|---|
| Calories | 30 kcal |
| Protein | 3g |
| Carbohydrates | 5g |
| Fiber | 4g |
| Sugars | 1g |
| Fat | 0g |
| Sodium | 10mg |
| Calcium | 42mg |
| Iron | 1mg |
Source: the nutrition label for Mann Packing's BROCCOLINI baby broccoli, the product's sole U.S. grower. The label covers the fresh vegetable and lists no vitamin C, vitamin K, or folate, so this page gives none.
Macronutrient Breakdown
NUTRITIONIST INSIGHT
An 85g serving of broccolini gives you 4g of fiber (14% DV) for 30 calories. Steaming for 2-3 minutes preserves the most sulforaphane, a potent compound linked to cancer prevention and blood sugar regulation.
Myth Busters
MYTH #1: Broccolini and Broccoli Are the Same Vegetable
TRUTH: Broccolini is a distinct hybrid of broccoli and Chinese broccoli (gai lan), developed in Japan in 1993. It has thinner stems, smaller florets, and a milder, slightly sweet flavor. The two plants have different growing patterns and culinary uses.
MYTH #2: Raw Is Always Better Than Cooked
TRUTH: Steaming for 2-3 minutes actually preserves most glucosinolates while improving digestibility and releasing more bioavailable carotenoids. Boiling is the worst method as it leaches water-soluble nutrients.
MYTH #3: Cooking Destroys All the Nutrients
TRUTH: Steaming and stir-frying preserve the majority of vitamin C, vitamin K, and sulforaphane. Vitamin K is heat-stable. Only prolonged boiling significantly degrades nutrients.
MYTH #4: Broccolini Has No Protein
TRUTH: An 85g serving of broccolini has 3g of protein for 30 calories, which is a fair amount for a vegetable. It will not replace a protein source, but it adds to your total.
MYTH #5: Baby Broccoli Is Just Immature Broccoli
TRUTH: Broccolini is a fully mature plant, a purpose-bred hybrid, not young broccoli harvested early. The name "baby broccoli" is a marketing term coined by Mann Packing Company in 1998.
MYTH #6: Cruciferous Vegetables Are Unsafe During Pregnancy
TRUTH: Broccolini is safe and beneficial during pregnancy. Cruciferous vegetables are a source of folate, which supports neural tube development. The goitrogen concern only applies to extreme raw consumption, which is irrelevant at normal dietary amounts.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 30 cal per 85g serving with 4g fiber. One of the lowest-calorie vegetables you can eat. |
| Muscle Gain |  | 3g protein per 85g serving is decent for a vegetable but small for muscle gain. Works as a low-calorie side next to a protein source. |
| Diabetes Management | | Very low GI (~15) and only 5g carbs per 85g serving. Cruciferous vegetable intake associated with lower type 2 diabetes risk. |
| PCOS Management | | Anti-inflammatory sulforaphane, high fiber, and minimal sugar help manage insulin resistance. |
| Pregnancy Nutrition | | Folate is essential for neural tube development; the label lists no amount. An 85g serving gives 1mg iron and 42mg calcium. |
| Viral/Flu Recovery | | Light and easy to digest when steamed, at 30 calories per 85g serving. Sulforaphane has anti-inflammatory properties. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Broccolini
Understanding how broccolini affects your blood glucose can help you make informed decisions about meal planning.
Typical Glucose Response Curve
This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.
How to Flatten the Spike
With only 5g of carbohydrate in an 85g serving, broccolini causes virtually no blood sugar spike. Cruciferous vegetables actually reduce glycemic variability compared to root vegetables. Pair broccolini with other foods to build balanced, blood-sugar-friendly meals:
- 🥚 Eggs or tofu - Add protein for a complete low-GI meal
- 🫒 Olive oil or sesame oil - Healthy fats enhance nutrient absorption
- 🍚 Brown rice or quinoa - Broccolini's fiber slows carb absorption from grains
- 🥜 Almonds or cashews - Adds healthy fats and additional protein
This combination creates a nutrient-dense, blood-sugar-stable meal ideal for diabetes management and sustained energy.
Cultural Significance
Broccolini is a modern vegetable with a fascinating origin story, created through traditional plant breeding, not genetic modification.
Origin & Development:
- Created in 1993 in Yokohama, Japan by Sakata Seed Company
- Natural hybrid of broccoli (Brassica oleracea var. italica) and Chinese broccoli/gai lan (B. oleracea var. alboglabra)
- Originally named "Asparation" in Japan, referencing its asparagus-like stems
- Rebranded as "Broccolini" in 1998 by Mann Packing Company for the US market
Global Adoption:
- Now a staple in restaurant kitchens worldwide for its elegant presentation
- Known as "Tenderstem" in the UK, "Asparation" in Japan
- Grows well in warmer climates, expanding cruciferous vegetable availability
- Thin stems and small florets cook faster than traditional broccoli
In Indian Cuisine:
- Gaining popularity in urban Indian restaurants and health-conscious households
- Works well in Indian preparations: tadka, stir-fry with mustard seeds, or steamed with dal
- Complements traditional Indian spices like turmeric, cumin, and ginger
Compare & Substitute
Broccolini (per 85g serving, Mann Packing label) vs Similar Vegetables (per 100g)
| Nutrient | 🥦 Broccolini (85g) | 🥦 Broccoli | 🥬 Kale | 🫛 Asparagus |
|---|---|---|---|---|
| Calories | 30 kcal | 34 kcal | 49 kcal | 20 kcal |
| Carbs | 5g | 6.6g | 8.8g | 3.9g |
| Fiber | 4g | 2.6g | 3.6g | 2.1g |
| Protein | 3g | 2.8g | 4.3g | 2.2g |
| Fat | 0g | 0.4g | 0.9g | 0.1g |
| Vitamin C | Not on label | 89.2mg | 120mg | 5.6mg |
| Vitamin K | Not on label | 101.4mcg | 389.6mcg | 41.6mcg |
| Potassium | Not on label | 316mg | 491mg | 202mg |
| Best For | Low-cal meals, quick cooking | Roasting, soups, stir-fry | Smoothies, salads, chips | Grilling, roasting, salads |
Frequently Asked Questions
How many calories are in broccolini?
An 85g serving of broccolini (about 7 pieces) has 30 calories, according to Mann Packing's nutrition label. It is one of the lowest-calorie vegetables available, making it an excellent choice for weight loss and calorie-conscious diets.
Per 85g serving: 3g protein, 5g carbs (4g fiber, 1g sugar), 0g fat.
Is broccolini the same as broccoli?
No. Broccolini is a hybrid of broccoli and Chinese broccoli (gai lan), created by Sakata Seed Company in Japan in 1993. Key differences:
- Thinner, longer stems (entirely edible)
- Smaller, looser florets
- Milder, slightly sweeter flavor
- Cooks faster (2-3 minutes vs 5-7 for broccoli)
Is broccolini good for diabetics?
Yes, broccolini is excellent for diabetes management. With a glycemic index of approximately 15 and only 5g of carbohydrate per 85g serving, it causes virtually no blood sugar spike.
Key benefits for diabetics: Very low carbs (5g per 85g serving), high fiber (4g), sulforaphane may reduce fasting blood sugar, and cruciferous vegetable intake is linked to lower type 2 diabetes risk. Always consult your healthcare provider.
What are the main health benefits of broccolini?
Key Benefits:
- Cancer Prevention: Sulforaphane and glucosinolates have potent chemopreventive properties
- Digestive Health: 4g of fiber (14% DV) per 85g serving supports regularity
- Minerals: 42mg calcium (4% DV) and 1mg iron (6% DV) per 85g serving
- Pregnancy Support: Cruciferous vegetables contain folate, which aids neural tube development (no amount on the label)
- Blood Sugar Control: Very low GI with fiber that slows glucose absorption
- Heart Health: Fiber and anti-inflammatory compounds support cardiovascular function
What is the best way to cook broccolini?
Ranked by nutrient preservation:
- Steaming (2-3 min): Best method. Preserves sulforaphane, vitamin C, and glucosinolates
- Stir-frying (3-4 min): Good retention. Quick, high heat minimizes nutrient loss
- Roasting (10-12 min at 200C): Moderate loss. Develops caramelized flavor
- Boiling: Worst method. Leaches water-soluble vitamins and bioactive compounds into water
IMPORTANT NOTE
Add a squeeze of lemon after cooking to boost vitamin C and iron absorption.
How much broccolini should I eat per day?
General Guidelines:
- 1-2 servings daily (85-170g) - Most people, for general health
- 2-3 servings daily - Weight loss, diabetes management, increased vegetable intake
- 1 serving daily - Those on blood thinners (high vitamin K; consult your doctor)
Track your meals with NutriScan app to see how broccolini fits your personal nutrition goals.
Does broccolini have iron?
A serving of broccolini, about 7 pieces (85 g), has 1 mg of iron. It also has 42 mg of calcium.
How many calories are in cooked broccolini?
A serving of broccolini, about 7 pieces (85 g), has 30 kcal on this page's table. It has 4 g of fiber and 3 g of protein.
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