Broccolini is a hybrid cross between broccoli and Chinese broccoli (gai lan), developed in Japan in 1993. It has longer, thinner stems than regular broccoli, a milder and slightly sweeter flavour, and is entirely edible stem-to-tip. It's grown year-round in Australian cool-climate regions and has become a premium restaurant and home cooking staple. Adjust the slider for your exact serving size.
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Serving size:100g
35Calories (kcal)
5.3Carbs (g)
3.5Protein (g)
2.7Fibre (g)
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📊 Full nutrition facts — per 100g
Nutrient
Amount
% Daily value
Level
Calories
35 kcal
2%
Carbohydrates
5.3g
2%
Protein
3.5g
7%
Dietary fibre
2.7g
10%
Sugars
1.9g
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Glycaemic Index (GI)
15 — Low
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Vitamin C
93mg
103%
Vitamin K
101µg
84%
Vitamin A
1950 IU
39%
Folate
71µg
18%
Sulforaphane
present
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Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
15
Glycaemic IndexLow GIBroccolini has a very low GI — it is a non-starchy vegetable with negligible blood sugar impact, like broccoli.
0 · Low (<55)Medium (56–69)High (70+) · 100
What is the Glycaemic Index? GI measures how quickly a food raises blood glucose compared to pure glucose (GI=100). Low GI (<55) means slow, gradual blood sugar rise — better for sustained energy, appetite control and diabetes management.
💊 Key vitamins & minerals
Vit C
93mg
103% RDI
Vit K
101µg
84% RDI
Vit A
1950 IU
39% RDI
Folate
71µg
18% RDI
Protein
3.5g
7% RDI
Sulforaphane
present
Anti-cancer
✅ Health benefits
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Cancer protection (sulforaphane)
Like broccoli, broccolini contains sulforaphane — the glucosinolate compound with the strongest evidence base for anti-cancer activity, particularly against colon, lung and prostate cancer cells.
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Exceptional vitamin C (103% RDI)
Broccolini provides over 100% of daily vitamin C per 100g — more than broccoli per gram — supporting immune function, collagen synthesis, iron absorption and antioxidant defence.
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Bone health (Vitamin K)
At 84% of daily vitamin K needs per 100g, broccolini is one of the richest practical sources of this bone-mineralising nutrient. Regular consumption is associated with significantly lower hip fracture risk.
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Cardiovascular health
The combination of sulforaphane, vitamin K, folate and fibre provides comprehensive cardiovascular protection — reducing arterial inflammation, lowering homocysteine and supporting endothelial function.
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⚠️ Who should limit or avoid this food
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Warfarin users — significant caution
Broccolini provides 84% of daily vitamin K — among the highest of any common vegetable. Sudden large changes in broccolini intake can significantly reduce warfarin's effectiveness. Maintain absolutely consistent intake.
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Hypothyroidism (raw broccolini)
Like all brassicas, raw broccolini contains goitrogens that can suppress thyroid function at high raw doses. Cooking largely eliminates this concern. People with hypothyroidism should eat it cooked.
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IBS / FODMAP sensitivity
Broccolini contains moderate FODMAPs. People with severe IBS may find it triggers symptoms — particularly the stem portion. Stick to small portions (65g or less) and test tolerance individually.
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Brassica allergy (rare)
Brassica family allergy is uncommon but exists. Those with known broccoli allergy should also avoid broccolini as it's a direct hybrid.
✅ For most healthy adults, broccolini is an exceptionally nutritious vegetable that is slightly easier to digest than broccoli due to its milder glucosinolate profile. It is one of the most nutrient-dense foods available per calorie.
⚕️ General nutritional information only — not a substitute for professional medical or dietary advice. Always consult your doctor or an accredited practising dietitian before making significant dietary changes.
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🔬 Possible side effects or risks
low
Gas and bloating
The sulphur-containing glucosinolates in broccolini can cause gas and bloating — though typically less than regular broccoli. Lightly steaming rather than eating raw or boiling reduces this effect.
Prevention: steam briefly; eat in moderate portions (80–150g)
medium
Warfarin interaction
High vitamin K content can reduce warfarin effectiveness. This is the most medically significant concern with broccolini consumption.
Critical for: anyone on warfarin — maintain consistent intake
🛒 How to select fresh broccolini
1
Check the floret heads
Heads should be deep green, tightly closed and firm — not yellow or flowering open. Once florets start to flower or yellow, the broccolini is past peak and will taste bitter. Yellow florets = buy something else.
2
Check the stems
Stems should be firm, straight and bright green right to the cut end. Limp, rubbery stems have lost significant moisture and quality. The stem end should look freshly cut, not dried or brown.
3
Smell for freshness
Fresh broccolini has a mild, clean green scent. A strong sulphurous odour means it's been stored too long or is beginning to decompose. Always smell before buying from bulk produce displays.
🇦🇺 Australian tip: Broccolini is grown primarily in Victoria (Yarra Valley region), Tasmania and the NSW Southern Highlands. Australian season peaks April to October. Look for Australian-grown labelling — imported broccolini from Asia can have lower sulforaphane content and much shorter shelf life after purchase.
🧊 Storage tips & shelf life
Pantry
Few hours only
Room temperature
Broccolini wilts rapidly at room temperature. Only suitable if cooking within a few hours. Not recommended for storage.
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Refrigerator
3–5 days
Wrapped loosely, unwashed
Store upright in a glass with a small amount of water (like flowers) or loosely wrapped in a damp paper towel in the crisper. Do not wash until ready to use.
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Freezer
10–12 months
Blanch 2 min first
Blanch trimmed stalks in boiling water 2 minutes, ice bath, dry, freeze flat on tray then bag. Retains nearly all sulforaphane and vitamins when blanched before freezing.
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📖 About broccolini — complete guide
Broccolini is a relatively recent addition to the Australian vegetable repertoire — it was created in 1993 by Japanese plant breeder Sakata Seed Corporation as a cross between broccoli (Brassica oleracea) and Chinese broccoli or gai lan (Brassica oleracea var. alboglabra). The result is a vegetable that combines the floret nutrition of broccoli with the long tender stems and milder flavour of gai lan — producing a completely edible, minimal-waste vegetable that cooks faster and more evenly than regular broccoli.
Nutritionally, broccolini is arguably slightly superior to regular broccoli per gram — providing more vitamin C (103% vs 99% RDI), comparable vitamin K, and similar sulforaphane content, while being easier to digest for most people due to its lower glucosinolate concentration. The thinner stems also cook more quickly and evenly, making overcooking (which destroys sulforaphane's precursor enzyme myrosinase) less likely. Cutting broccolini and letting it rest for 40 minutes before cooking allows myrosinase to fully activate, significantly increasing sulforaphane bioavailability.
💡 Did you know? The nutrients in broccolini work best as part of a varied whole-food diet. For personalised nutrition advice consult an accredited practising dietitian at dietitiansaustralia.org.au.
Broccolini was invented in Japan in 1993 — it is not a naturally occurring plant
Sakata Seed Corporation spent eight years selectively crossing broccoli with Chinese broccoli (gai lan) to create broccolini. It was first sold as "Asparation" in Japan, then internationally marketed as "Broccolini" — a registered trademark of the Mann Packing Company in the USA.
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Broccolini is entirely edible — stems, florets and all — producing almost zero waste
Unlike regular broccoli where the thick central stalk is often discarded, every part of broccolini from tip to cut end is tender and edible. The stems take a few extra minutes to cook than the florets, making them ideal for high-heat roasting or stir-frying whole.
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3
Waiting 40 minutes after cutting broccolini before cooking dramatically increases its anti-cancer compounds
Sulforaphane is only formed when the enzyme myrosinase contacts its substrate glucoraphanin — both released when plant cells are broken by cutting. Letting cut broccolini rest 30–40 minutes before cooking allows this reaction to complete. Heat destroys myrosinase but the already-formed sulforaphane survives cooking.
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4
Broccolini is one of the most chef-favoured vegetables in Australian fine dining
Broccolini appears more frequently on Australian restaurant menus than any other brassica vegetable. Its combination of visual elegance (long stems with small florets), quick cooking time, mild flavour and premium positioning has made it a staple of restaurant plating from casual bistros to fine dining.
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5
Broccolini retains more nutrients when roasted than when boiled
Boiling broccolini in water leaches up to 50% of its water-soluble vitamins (C, folate) into the cooking water. Roasting, steaming or stir-frying retains significantly more. Roasting at 200°C for 8–10 minutes produces a slightly caramelised result with maximum nutrient retention.