The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new recipe from Day 1 of our upcoming 7-Day Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
5-Minute Broccoli with Feta Cheese and Kalamata Olives

In-depth nutrient profile:

5-Minute Broccoli with Feta Cheese and Kalamata Olives
(Note: "--" indicates data unavailable)
amount1.00 serving
total weight281.20 g
BASIC MACRONUTRIENTS AND CALORIES
nutrientamountDRI/DV
(%)
Protein9.15 g
Carbohydrates14.94 g
Fat - Total27.76 g
Dietary Fiber6.98 g28
Calories317.98
MACRONUTRIENT AND CALORIE DETAIL
nutrientamountDRI/DV
(%)
Carbohydrate:
Total Sugars5.28 g
Monosaccharides2.95 g
Disaccharides0.68 g
Soluble Fiber0.69 g
Insoluble Fiber6.13 g
Other Carbohydrates2.68 g
Fat:
Monounsaturated Fat19.47 g
Polyunsaturated Fat2.31 g
Saturated Fat5.58 g
Trans Fat0.00 g
Calories from fat249.88
Calories from saturated fat50.24
Cholesterol12.52 mg
Water226.38 g
MICRONUTRIENTS
nutrientamountDRI/DV
(%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin - B10.18 mg15
Vitamin - B20.39 mg30
Vitamin - B3 (Niacin Equivalents)3.20 mg
Vitamin B60.46 mg27
Vitamin B120.24 mcg10
Biotin1.49 mcg5
Choline-- mg--
Folate166.28 mcg42
Pantothenic Acid1.37 mg27
Vitamin C214.65 mg286
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)3564.32 IU119
Vitamin A mcg Retinol Activity Equivalents (RAE)367.63 mcg (RAE)
Retinol mcg Retinol Equivalents (RE)17.58 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)349.37 mcg (RE)--
Beta Carotene2080.33 mcg
Vitamin D
Vitamin D International Units (IU)0.00 IU0
Vitamin D mcg0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)3.80 mg (ATE)25
Vitamin E International Units (IU)5.66 IU
Vitamin E mg3.80 mg
Vitamin K465.19 mcg517
Minerals
nutrientamountDRI/DV
(%)
Boron-- mcg
Calcium187.94 mg19
Chloride557.27 mg
Chromium-- mcg--
Copper0.12 mg13
Fluoride-- mg--
Iodine4.54 mcg3
Iron2.21 mg12
Magnesium60.43 mg15
Manganese0.57 mg29
Molybdenum11.99 mcg27
Phosphorus201.97 mg29
Potassium764.15 mg22
Selenium9.34 mcg17
Sodium402.11 mg27
Zinc1.35 mg12
INDIVIDUAL FATTY ACIDS
nutrientamountDRI/DV
(%)
Omega-3 Fatty Acids0.33 g14
Omega-6 Fatty Acids0.14 g
Monounsaturated Fats
14:1 Myristoleic0.01 g
15:1 Pentadecenoic0.00 g
16:1 Palmitoleic0.05 g
17:1 Heptadecenoic0.01 g
18:1 Oleic0.61 g
20:1 Eicosenoic0.00 g
22:1 Erucic0.00 g
24:1 Nervonic0.00 g
Polyunsaturated Fats
18:2 Linoleic0.14 g
18:3 Linolenic0.33 g
18:4 Stearidonic0.00 g
20:3 Eicosatrienoic0.00 g
20:4 Arachidonic0.00 g
20:5 Eicosapentaenoic (EPA)0.00 g
22:5 Docosapentaenoic (DPA)0.00 g
22:6 Docosahexaenoic (DHA)0.00 g
Saturated Fatty Acids
4:0 Butyric0.11 g
6:0 Caproic0.08 g
8:0 Caprylic0.08 g
10:0 Capric0.28 g
12:0 Lauric0.16 g
14:0 Myristic0.39 g
15:0 Pentadecanoic0.03 g
16:0 Palmitic0.83 g
17:0 Margaric0.03 g
18:0 Stearic0.23 g
20:0 Arachidic0.00 g
22:0 Behenate0.00 g
24:0 Lignoceric0.00 g
INDIVIDUAL AMINO ACIDS
nutrientamountDRI/DV
(%)
Alanine0.36 g
Arginine0.41 g
Aspartate0.61 g
Cysteine0.06 g23
Glutamate1.21 g
Glycine0.23 g
Histidine0.17 g19
Isoleucine0.36 g29
Leucine0.50 g18
Lysine0.50 g20
Methionine0.13 g19
Phenylalanine0.29 g33
Proline0.45 g
Serine0.39 g
Threonine0.30 g31
Tryptophan0.10 g38
Tyrosine0.24 g33
Valine0.45 g27
OTHER COMPONENTS
nutrientamountDRI/DV
(%)
Ash3.37 g
Organic Acids0.00 mg
Acetic Acid0.00 mg
Citric Acid0.00 mg
Lactic Acid0.00 mg
Malic Acid0.00 mg
Taurine-- mg
Sugar Alcohols (Total)0.00 g
Glycerol0.00 g
Inositol0.00 g
Mannitol0.00 g
Sorbitol0.00 g
Xylitol0.00 g
Artificial Sweeteners (Total)-- mg
Aspartame-- mg
Saccharin-- mg
Alcohol0.00 g
Caffeine0.00 mg

Printer friendly version

Send this page to a friend...

rss


Newsletter SignUp

Your Email:

Find Out What Foods You Should Eat This Week

Also find out about the recipe, nutrient and hot topic of the week on our home page.

 

Everything you want to know about healthy eating and cooking from our new book.
2nd Edition
Order this Incredible 2nd Edition at the same low price of $39.95 and also get 2 FREE gifts valued at $51.95. Read more


Healthy Eating
Healthy Cooking
Nutrients from Food
Website Articles
Community
Privacy Policy and Visitor Agreement
References
For education only, consult a healthcare practitioner for any health problems.

We're Number 1
in the World!

35 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expert on the Healthiest Way of Eating and Cooking. It's one of the most visited website on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up #1 on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
Foods
is expanded

What's in our new book:
  • 180 more pages
  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2017 The George Mateljan Foundation, All Rights Reserved