Calculating the Calories in 150g of Tenderstem Broccoli
To determine the precise calorie count for 150g of Tenderstem broccoli, we must first establish the average calorie content per 100g. Based on data from several UK retailers and nutritional apps, the value is consistently low, ranging between 35 and 40 kcal per 100g. Using a conservative average of 38 kcal per 100g, a 150g serving would contain approximately 57 calories (1.5 x 38 kcal). This makes Tenderstem broccoli an excellent choice for those looking to add bulk and nutrients to their meals without adding significant calories.
It is important to remember that this figure applies to the vegetable when cooked without additional fats. Frying, for instance, would increase the calorie count significantly, while steaming or boiling will have a negligible impact. The Tenderstem brand itself lists 35kcal per 100g on its website, which would place a 150g serving at just 52.5 calories. Other sources indicate slightly higher values, up to 38 kcal per 100g, but all agree that this vegetable is very low in energy density.
Nutritional profile of Tenderstem broccoli
The low-calorie count is just one of many benefits associated with Tenderstem broccoli. This green vegetable is a nutritional powerhouse, packed with essential vitamins and minerals. The nutritional content per 100g typically includes:
- Vitamins: High in vitamins A, C, and K.
- Minerals: A good source of potassium and manganese.
- Fibre: Contains a significant amount of dietary fibre, which aids digestion.
- Protein: A moderate source of plant-based protein.
Health benefits of eating Tenderstem broccoli
Incorporating Tenderstem broccoli into your diet offers numerous health advantages beyond its low calorie and high nutrient content. These benefits include:
- Improved Immune Function: High levels of vitamins A and C help support a healthy immune system.
- Healthy Skin: The antioxidants and vitamins present contribute to skin health and cell protection.
- Blood Pressure Regulation: Potassium, an essential mineral found in Tenderstem, helps maintain normal blood pressure levels.
- Bone Health: The presence of Vitamin K and Manganese supports good bone health.
- Reduced Fatigue: Folate content helps reduce feelings of tiredness and fatigue.
Cooking methods and their effect on calories
The way you prepare Tenderstem broccoli has a major impact on its final calorie count. The raw and steamed options are the lowest in calories, while methods involving added fats, like roasting, will increase the energy value.
| Cooking Method | Preparation | Added Calories | Resulting Calorie Impact |
|---|---|---|---|
| Steaming | Steam over boiling water until tender. | None | Very Low |
| Boiling | Boil in water for a few minutes. | None | Very Low |
| Roasting | Toss with oil before roasting. | Yes, depending on oil amount. | Moderate Increase |
| Stir-Frying | Cook in oil with other ingredients. | Yes, depending on oil amount. | Moderate Increase |
| Raw | Eaten raw in salads. | None | Very Low |
For a truly low-calorie meal, sticking to steaming, boiling, or eating it raw is the best option. For those who prefer a richer flavour, a small amount of olive oil will add healthy fats and enhance the taste, but it is important to be mindful of the added calories.
Tenderstem vs. Regular Broccoli
While related, Tenderstem broccoli is a hybrid of Chinese kale and standard broccoli, offering a different texture and slightly different nutritional profile. It is often milder and sweeter than traditional broccoli, with a more edible stem.
Key differences at a glance:
- Taste and Texture: Tenderstem is sweeter and has a much more tender stem, eliminating the need to peel it.
- Cooking Time: It cooks faster than regular broccoli due to its thinner stalks.
- Nutritional Comparison: Both are excellent sources of nutrients, but Tenderstem is noted for being particularly high in Vitamin A and C, though exact values vary slightly by source.
Incorporating Tenderstem broccoli into your diet
This versatile vegetable can be added to countless recipes. Here are some simple ideas:
- As a side dish: Simply steam or boil for a few minutes and serve with a squeeze of lemon juice.
- In stir-fries: Add it towards the end of cooking for a tender, crunchy texture.
- Roasted with other vegetables: Combine with bell peppers, onions, and other veggies for a colourful, flavourful medley.
- In salads: The raw stems and florets add a satisfying crunch to any salad.
- Blended in soups: Add to green soups for extra nutrients and a slightly sweet flavour.
Conclusion
In summary, a 150g serving of Tenderstem broccoli contains a remarkably low number of calories, estimated between 53 and 60 kcal, depending on the data source. Its minimal calorie impact, combined with a rich array of vitamins, minerals, and dietary fibre, solidifies its status as a highly nutritious food. Preparing it without adding fats will preserve its low-calorie nature, making it a powerful ally for weight management and overall health. Whether steamed, roasted, or enjoyed raw, Tenderstem broccoli is a delicious and healthy addition to any meal plan.
For further nutritional information on a wide range of foods, you can visit the U.S. Department of Agriculture's FoodData Central website for comprehensive details on nutrition composition.
