A Closer Look at the Calorie Count in 110g of Cooked Broccoli
For those tracking their nutritional intake, understanding the calorie content of common foods like broccoli is crucial. A standard 110-gram serving of cooked broccoli, assuming it has been boiled and drained without added fat, is exceptionally low in calories. The exact number can vary based on preparation, but the baseline remains very favorable for weight management and overall health.
The Nutritional Breakdown of Cooked Broccoli
Beyond just the low-calorie count, 110g of cooked broccoli offers a rich profile of macronutrients and micronutrients. This nutritional density is what makes it a powerful 'superfood'.
Macronutrient distribution in 110g cooked broccoli:
- Carbohydrates: Around 8g, with roughly half of that being dietary fiber. This high fiber content is key for promoting satiety and good digestive health.
- Protein: Approximately 3g, contributing to muscle maintenance and repair.
- Fat: A minimal 0.5g, making it a very lean food source.
Key vitamins and minerals:
- Vitamin K: A powerful 129% of the Daily Value (DV), essential for blood clotting and bone health.
- Vitamin C: Provides 79% of the DV, an important antioxidant for boosting the immune system and supporting skin health.
- Folate (B9): Supplies 30% of the DV, crucial for cell growth and metabolism.
- Potassium: Delivers 7% of the DV, helping to maintain normal blood pressure.
Comparison Table: Cooked vs. Raw Broccoli
| Attribute | 110g Cooked Broccoli (boiled) | 110g Raw Broccoli |
|---|---|---|
| Calories | ~39 kcal | ~37 kcal |
| Carbohydrates | 8g | 7g |
| Fiber | 4g | 3g |
| Protein | 3g | 3g |
| Vitamin C | 71mg (79% DV) | 98mg (109% DV) |
| Water Content | Reduced | High |
Cooking method subtly impacts the nutritional profile. While boiling can slightly reduce the overall vitamin C content, the calorie change is minimal. The key takeaway is that both forms are extremely healthy and low-calorie options.
Calorie Impact of Different Cooking Methods
It is important to remember that adding ingredients during cooking will increase the overall calorie count. The 39-calorie estimate assumes a plain, boiled preparation. For example:
- Adding butter or oil: A tablespoon of butter can add over 100 calories, significantly increasing the total energy content of the dish. Similarly, olive oil will add calories, though it provides healthy fats.
- Roasting: Roasting broccoli with a little spray oil or seasoning is a delicious option that can add minimal calories while concentrating its flavors.
- Steaming: Steaming is one of the best methods for preserving nutrients and keeping the calorie count at its minimum, very similar to the boiled data.
Conclusion: A Calorie-Smart Choice
In summary, 110 grams of plain, cooked broccoli contains approximately 39 calories, making it a fantastic, low-energy food for anyone mindful of their calorie intake. Its high fiber and impressive vitamin content further solidify its reputation as a nutritional powerhouse. For those on a weight loss journey, broccoli offers a way to feel full and nourished without consuming excess calories. Cooking methods can impact the final calorie count, so opt for steaming or boiling over heavy additions of fat to keep it lean. Whether you are tracking macros or simply seeking a healthy dietary addition, this cruciferous vegetable is an excellent choice. Further information on broccoli's general health benefits can be found through authoritative sources like the UPMC HealthBeat website.
