Understanding the Calorie Count of 200g of Long Stem Broccoli
When considering your dietary intake, knowing the calorie count of whole foods like long stem broccoli is essential for effective meal planning. Based on nutritional data, a standard 200g serving of raw broccoli contains around 68 calories. This low energy content, combined with its high nutritional value, highlights why vegetables are a cornerstone of a healthy diet. The calorie count can vary slightly depending on factors such as cooking method and preparation, but it remains a remarkably light and healthy food choice.
Raw vs. Cooked Broccoli: A Nutritional Comparison
While the raw calorie count of 200g is around 68, the preparation method can influence the final nutritional profile. For example, boiling can lead to some vitamin loss, while adding oil for roasting or sautéing will increase the fat and overall calorie content. The key to preserving the most nutrients is to opt for steaming or eating it raw, which keeps its structure and vitamin content intact. The long stems of this variety are just as nutritious as the florets, containing slightly higher levels of certain nutrients like Vitamin C and iron per gram.
- Raw: Best for maximum nutritional content, especially heat-sensitive vitamins like Vitamin C.
- Steamed: A gentle cooking method that helps retain most of the vitamins and minerals.
- Boiled: Can lead to some water-soluble vitamins leaching into the water, reducing the overall nutritional content.
- Roasted/Sautéed: Calorie count will increase with the addition of fats like olive oil or butter, but it can enhance flavor and nutrient absorption for certain fat-soluble vitamins.
The Nutritional Breakdown of 200g of Raw Broccoli
Beyond just calories, a 200g serving of raw broccoli is packed with essential macronutrients and micronutrients that contribute to overall health. It is a fantastic source of dietary fiber, protein, and a range of vitamins. A typical 200g serving offers:
- Carbohydrates: Approximately 13g, with a significant portion coming from fiber.
- Protein: About 6g, providing a decent plant-based protein boost.
- Fiber: Around 5g, which is excellent for digestive health.
- Vitamins: Rich in Vitamin C (nearly 200% of your Daily Value) and Vitamin K (over 150% of your Daily Value), plus good amounts of Vitamin A and folate.
- Minerals: A notable source of potassium, calcium, and iron.
Comparison Table: Long Stem vs. Standard Broccoli
While nutritionally very similar, there are some subtle differences between long stem (Tenderstem) broccoli and standard broccoli that are worth noting. This table highlights the nutritional differences based on a 100g serving for a clear comparison.
| Nutrient | Long Stem Broccoli (per 100g) | Standard Raw Broccoli (per 100g) |
|---|---|---|
| Energy | 38 kcal | 34 kcal |
| Fat | 0.9g | 0.4g |
| Carbohydrate | 1.8g | 6.6g |
| Sugars | 1.5g | 1.7g |
| Fiber | 2.6g | 2.6g |
| Protein | 4.4g | 2.8g |
| Vitamin C | 87mg | 89.2mg |
Note: Values are approximate and may vary slightly depending on the source and specific product.
Delicious and Nutritious Uses for Long Stem Broccoli
Long stem broccoli is incredibly versatile and can be used in many different dishes. Its tender stem cooks quickly and can be eaten entirely, reducing food waste.
Here are some ideas for incorporating it into your diet:
- Roasted: Toss with a little olive oil, garlic, and seasoning before roasting until tender-crisp. This method brings out its natural sweetness.
- Stir-fried: Add to a stir-fry with other vegetables and a lean protein for a quick, healthy meal.
- Raw: Cut the stems into coins and use them in salads or as a crunchy snack with dip.
- Steamed: A simple and healthy option, often served as a side dish with lemon and black pepper.
- Soups and Sauces: Purée cooked stems and florets into a creamy soup or sauce base for added nutrients and fiber.
Conclusion
In summary, 200g of raw long stem broccoli provides a mere 68 calories while delivering a high concentration of beneficial nutrients, including vitamins C and K, potassium, and fiber. Its minimal caloric impact makes it a prime choice for weight management, and its versatility in the kitchen ensures it can be enjoyed in a variety of healthy recipes. By incorporating this nutrient-dense vegetable into your diet, you can easily boost your vitamin intake and support overall health without adding excess calories.
Frequently Asked Questions
Q: Is there a significant difference in calories between long stem and standard broccoli? A: No, the caloric difference is minimal, although nutritional composition can vary slightly. Both are excellent low-calorie options.
Q: Does cooking long stem broccoli affect its calorie count? A: The calorie count of the broccoli itself does not change significantly when cooked, but adding oil, butter, or sauces during preparation will increase the final calorie total.
Q: Is long stem broccoli healthier than regular broccoli? A: Both are highly nutritious. Some sources suggest long stem broccoli might be slightly higher in certain minerals like calcium and iron per gram, but the overall nutritional profile is very similar.
Q: What is the main nutritional benefit of long stem broccoli? A: It's an outstanding source of Vitamins C and K, as well as dietary fiber. The stem is also just as nutritious as the floret, offering great value for its low-calorie count.
Q: Can I eat the entire long stem broccoli, including the stem? A: Yes, the stem is edible and nutritious. You can simply peel the tougher outer layer and chop it up along with the florets.
Q: Does eating long stem broccoli help with weight loss? A: Yes, because it is low in calories and high in fiber, it can promote feelings of fullness and help manage weight when included as part of a balanced diet.
Q: How can I best preserve the nutrients when cooking long stem broccoli? A: To retain the maximum amount of vitamins and minerals, steaming is the best cooking method. Boiling can cause some vitamins to be lost in the water.
Sources
- Eat This Much. (n.d.). 200 Grams Of Broccoli Nutrition Facts. Retrieved from https://www.eatthismuch.com/calories/broccoli-1885?a=2.197802197802198%3A0
- Aprifel. (n.d.). Broccoli: Calories & Nutritional Facts. Retrieved from https://www.aprifel.com/en/nutritional-sheet/broccoli/
- Tesco. (n.d.). Tesco Tenderstem Broccoli 200G. Retrieved from https://www.tesco.com/groceries/en-GB/products/313188460
- According to Elle. (2013). broccoli stems, as healthy as florets?. Retrieved from https://www.accordingtoelle.com/broccoli-stems-as-healthy-as-the-florets/
- Fine Dining Lovers. (2021). How to Use Up Broccoli Stems. Retrieved from https://www.finedininglovers.com/explore/articles/how-use-broccoli-stems
- YouTube. (2022). Did you know this about broccoli stems?. Retrieved from https://www.youtube.com/shorts/Pc9zmqmKDYU
- Quora. (2019). Is the broccoli stem as nutritious as its head?. Retrieved from https://www.quora.com/Is-the-broccoli-stem-as-nutritious-as-its-head-Or-should-I-just-cut-off-the-stem-and-toss-it-out
- Reddit. (2025). The broccoli you're eating isn't the broccoli you think it is. Retrieved from https://www.reddit.com/r/nutrition/comments/1ldl1f4/the_broccoli_youre_eating_isnt_the_broccoli_you/
