Calorie Count and Nutritional Profile
Cooked broccoli is a nutrient-dense food with a very low-calorie count. The exact number of calories in 100g of cooked broccoli can vary slightly depending on the cooking method and whether any ingredients like oil or salt are added. For a standard preparation, such as boiling or steaming without added fat, the calorie count is reliably low. This is due to its composition, which is largely water and fiber, with minimal fat.
Beyond just calories, 100g of cooked broccoli packs a significant nutritional punch. It is an excellent source of several vitamins and minerals that are crucial for overall health.
Key Nutrients in 100g Cooked Broccoli
A 100g serving of cooked broccoli typically provides the following nutrients, based on USDA data:
- Calories: ~35 kcal
- Protein: ~2.4 g
- Carbohydrates: ~7.2 g
- Dietary Fiber: ~3.3 g
- Fat: ~0.4 g
- Vitamin C: Provides a significant portion of your daily recommended intake, though some is lost during cooking.
- Vitamin K: An excellent source for bone health and blood clotting.
- Folate (Vitamin B9): Important for cell growth and metabolism.
- Potassium: An essential mineral for blood pressure regulation.
Impact of Cooking on Broccoli's Nutrition
While cooked broccoli is incredibly healthy, the cooking method used can influence its nutritional profile. For example, boiling can cause some water-soluble vitamins, like Vitamin C and B vitamins, to leach into the cooking water. However, other cooking methods, such as steaming, better preserve these heat-sensitive nutrients. On the other hand, cooking can sometimes increase the bioavailability of certain antioxidants and make the fiber easier to digest for some people.
Comparison Table: Raw vs. Cooked (Boiled) Broccoli (per 100g)
| Nutrient | Raw Broccoli | Cooked Broccoli (Boiled, Drained) |
|---|---|---|
| Calories | ~34 kcal | ~35 kcal |
| Protein | ~2.8 g | ~2.4 g |
| Fiber | ~2.6 g | ~3.3 g |
| Vitamin C | ~89 mg | ~65 mg |
| Vitamin K | ~102 µg | ~141 µg |
| Folate | ~63 µg | ~108 µg |
Note: These are representative values and can vary based on specific sources and cooking details.
Health Benefits of Incorporating Cooked Broccoli into Your Diet
Adding cooked broccoli to your meals is a simple yet effective way to improve your overall health. The benefits extend far beyond just its low-calorie nature. Its rich antioxidant profile helps fight oxidative stress and reduces chronic inflammation. The fiber content is excellent for promoting digestive health, regularity, and supporting a healthy gut microbiome. Broccoli also contains compounds like sulforaphane, which may offer protective effects against certain cancers. Its potassium content supports heart health by helping to regulate blood pressure. For those on a weight management journey, the high fiber and water content of cooked broccoli provide volume and satiety, helping you feel fuller for longer.
Simple Ways to Prepare Cooked Broccoli
- Steamed Broccoli: Steaming is one of the best methods for preserving nutrients. Cut broccoli into florets, place in a steamer basket, and cook over boiling water for 5-7 minutes until tender-crisp. Add a pinch of salt and a squeeze of lemon juice for flavor.
- Roasted Broccoli: Roasting brings out a delicious nutty flavor. Toss florets with a little olive oil, salt, and pepper. Roast at 400°F (200°C) for 15-20 minutes until the edges are crispy.
- Sautéed Broccoli: For a quick side dish, sauté broccoli florets in a pan with a small amount of garlic and a splash of low-sodium broth or a little oil. This method is fast and retains a nice texture.
- Blanched Broccoli: Quickly blanching broccoli in boiling water and then shocking it in ice water keeps it vibrantly green and crisp. This is great for salads or as a chilled side dish.
- Stir-fry: Add broccoli florets to your favorite stir-fry towards the end of cooking to maintain its texture and nutritional value. The nutrients released can be incorporated into the sauce.
Conclusion
In conclusion, 100 grams of cooked broccoli is a very low-calorie food, providing approximately 35 calories. This humble vegetable is a nutritional powerhouse, loaded with fiber, vitamins (especially K and C), and minerals. While some nutrients like Vitamin C can be sensitive to heat, adopting mindful cooking methods like steaming can help retain most of its health benefits. Its high fiber and water content make it a filling addition to any meal, supporting both weight management and overall health. Enjoying cooked broccoli is a simple and effective strategy for anyone looking to boost their nutritional intake without adding significant calories.
