Broccolini Nutrition facts

Broccolini is a Brassica family hybrid of broccoli (Brassica oleracea var. botrytis) and gai lan (Brassica oleracea var. alboglabra), first developed in 1993 by Sakata Seed Company in Yokohama, Japan.

Broccolini is renowned for its asparagus-like long, tender stalks and loose clusters of florets reminiscent of broccoli rabe. This much sought-after leafy vegetable has gained popularity among chefs for its subtly sweet flavor paired with a hint of pepperiness.

Broccolini is a fast-growing, upright plant. While it thrives in cool seasons, it is sensitive to frost and prefers milder summers compared to broccoli. It flourishes in sandy or loamy soils that are enriched with organic matter.

Broccolini is a unique hybrid crop; and unlike broccoli, it doesn't develop a single large head but instead produces multiple small, tender side shoots.

In order to encourage the growth of desired side shoots, farmers prune the main stalk of broccolini. This characteristic allows for harvesting broccolini 4-5 times a year, unlike its relative broccoli, which typically yields only one harvest.

Start harvesting broccolini shoots when they reach a height of 6-8 inches, begin to form heads, and their leaves turn dark green, typically around 60-70 days after planting.

Exposure to high temperatures can cause the flower heads to bolt and the stalks to become tough. If broccolini is not bundled, it should be used immediately or stored in cold storage below 5 degrees Celsius.

Broccolini® is also known by other names such as Aspirations (by Sakata Seed company) or Aspabroc due to its resemblance to asparagus in appearance and flavor. However, it is actually a hybrid of Italian Broccoli and Chinese Kale and does not share any genetic ties with asparagus. These alternate names were coined as part of targeted marketing strategies aimed at promoting this new vegetable.

Health benefits of Broccolini

Broccolini is one of its own kind, a new-found famous green-leafy vegetable. Its pale-green stalks topped with spear-shaped flowerheads are the storehouses of several phytonutrients that have proven health-promoting and disease-preventing properties.
Broccolini is low-calorie greens carrying just 29 calories per 3.5 oz (100g) and just 0.4 mg fats. Nonetheless, it holds several vital antioxidants, minerals, and vitamins.
It is a very good source of vitamin K, which has a potential role in bone-strengthening function through promoting osteoblastic activity. It also has an established role in the prevention of Alzheimer's disease by limiting neuron damage in the human brain.
As a member of the Brassica family of greens, broccolini is a rich source of antioxidants like flavonoids, indoles, sulforaphane, carotenes, lutein, and zeaxanthin. Indoles, mainly Di-indolyl-methane (DIM) and sulforaphane may offer protection against prostate, breast, colon and ovarian cancers by their cancer-cell growth inhibition, cytotoxic effects on cancer cells.
Fresh broccolini composes 123 μg of natural folates (about 31% of RDA) more than broccoli rabe (21% of RDA). Folates play a vital role in DNA synthesis and cell division. When supplemented in women during their peri-conception times, it may help prevent neural tube defects in newborn babies.
Fresh broccolini stalks are a moderate source of vitamin-C. 100 fresh leaves provide 20.2 mg (31% of RDA). Vitamin C (ascorbic acid) is a powerful natural antioxidant that offers protection against free oxygen radicals and flu-like viral infections.
Broccolini heads consists 167 IU of vitamin-A. However, they also compose 298 μg of β-carotenes.
Vitamin A is an essential nutrient required for maintaining healthy mucosa, skin, and hair. It is also an essential factor for good night vision. Consumption of natural foods rich in flavonoids is found to offer protection against lung, esophagus, and oral cavity cancers.
Fresh broccolini greens are an excellent source of several essential B-complex groups of vitamins such as riboflavin, pyridoxine, thiamin, and minerals such as calcium, iron, potassium, zinc, magnesium, selenium, and manganese.
Regular consumption of Broccolini greens in the diet is known to prevent osteoarthritis, weak bones (osteoporosis), and iron deficiency anemia and is believed to offer protection from cardiovascular diseases, and colon and prostate cancers.

See the table below for in depth analysis of nutrients:

Broccolini, fresh, raw, Nutrition value/100 g

(Source: Food Standards Australia & New Zealand)

Principle	Nutrient Value	Percent of RDA
Energy	29 Kcal	1.5%
Carbohydrates	1.3 g	1%
Protein	3.2 g	5.5%
Total Fat	0.4 g	2%
Cholesterol	0 mg	0%
Dietary Fiber	2.7 g	7%
Vitamins
Folates	123 μg	31%
Niacin	0 mg	0%
Pantothenic acid	0.23 mg	5%
Pyridoxine	0.060 mg	4.5%
Riboflavin	0.08 mg	6%
Thiamin	0.07 mg	6%
Vitamin A	167 IU	5.6%
Vitamin C	12 mg	18%
Vitamin E	0.22 mg	1.5%
Electrolytes
Sodium	16 mg	1%
Potassium	250 mg	5.25%
Minerals
Calcium	39 mg	4%
Copper	0.074 mg	8%
Iron	0.78 mg	10%
Magnesium	22 mg	5.5%
Manganese	0.21 mg	9%
Selenium	1.7 μg	3%
Zinc	0.45 mg	4%
Phyto-nutrients
Carotene-β	298 μg	--
Cryptoxanthin	0 μg	--

Selection

Fresh broccolini bundles are readily available throughout the year in the U.S.

When selecting broccolini, look for stalks that are light green with compact heads of blue-green florets and crisp, dark green leaves. Some flowering within each bundle may be acceptable (around 6-8 yellow flowers per bunch). Opt for uniformly-sized stalks, ideally around 6 inches in length, to ensure even cooking.

Avoid broccolini with any signs of limpness, cuts, or splits in the stems, as well as broken or crushed branchlets, or yellowing florets.

Additionally, steer clear of broccolini with a bleached or discolored appearance (indicating sunburn) and those with soft, discolored, water-soaked florets, leaves, or stalk tissues, which may indicate freezing injury.

Storage

While at home, store the unwashed branchlets in a sealed plastic bag in the refrigerator promptly, as they tend to wither quickly at room temperature. While they can be stored for up to 3-4 days in cold storage, it's best to use fresh broccolini greens as soon as possible to maximize their benefits.

Preparation and serving methods

Broccolini is gaining popularity not only in the U.S. but also in Europe and Asia. Its fresh flower buds and stems are utilized in a wide range of cuisines.

Long tender stalks and tiny florets of broccolini impart a subtly peppery and slightly sweet flavor that is reminiscent of asparagus. Its flavor complements well with mustard, soy sauce, vinegar, butter, olive oil, lemon, lobster, steaks, pork, cheese, carrots, onion, and sesame seeds.

Just before cooking, wash in clean running water to remove any surface sand. Trim away thick stems at the base if appear tough.

Use the whole stalk, chopped in chunks, or diced in cooking. Common cooking methods include grilling, sautéing, steaming, boiling, and stir-frying.

Here are some serving tips:

Fresh tender broccolini can be enjoyed raw in salads.
For a simple dish, blanch baby broccoli and toss with balsamic vinaigrette.
Incorporate broccolini into soups, stir-fries, or sautéed with Chinese-style aromatics such as soy sauce, ginger, garlic, and spring onions.
Enhance the flavor and visual appeal of rice, pasta, and pizza dishes by adding broccolini.

Safety profile

When reheating leftovers of Brassica family leafy greens, such as broccolini, certain bacteria may convert nitrates to nitrites and nitrosamines. These toxic compounds pose potential health risks.
The presence of phytates and dietary fiber in broccolini can hinder the absorption of iron, calcium, and magnesium.
Broccolini, a member of the Brassica family, contains oxalic acid, a natural substance that can crystallize into oxalate stones in the urinary tract for some individuals. Those prone to oxalate urinary tract stones are advised to avoid Brassica vegetables and maintain adequate hydration to support normal urine output.
Goitrogens found in broccolini may disrupt thyroid hormone production, potentially leading to thyroxine hormone deficiency in individuals with thyroid dysfunction.