A standard 50-gram serving of cooked broccoli, particularly when prepared by boiling and draining without added salt, contains approximately 17 to 18 calories. This makes it an incredibly low-energy-density food, meaning you can eat a satisfying portion for minimal calories. The specific calorie count can fluctuate slightly depending on the cooking method and whether any fats or seasonings are added. However, the core nutritional value of this cruciferous vegetable remains consistent, offering a wealth of vitamins and minerals.
Broccoli's low-calorie nature is largely due to its high water content and beneficial fiber. Per 50g, you are not only consuming very few calories but also benefiting from a modest amount of dietary fiber, which supports digestive health and contributes to feelings of fullness. This combination makes it a valuable addition to any weight management or healthy eating plan. The versatility of cooked broccoli, from a simple steamed side dish to an ingredient in a complex meal, makes it easy to incorporate into a diverse range of diets, from Mediterranean to vegan.
Detailed Nutritional Profile of 50g Cooked Broccoli
Beyond just calories, a 50g serving of cooked broccoli packs a significant nutritional punch for its size. The macronutrient breakdown shows a high concentration of carbohydrates from fiber and natural sugars, very little fat, and a moderate amount of protein.
Key Macronutrients
- Carbohydrates: Approximately 4g, with about half of that coming from dietary fiber. This is an important distinction, as fiber is not digested and contributes to satiety without adding calories. The remaining carbs are simple sugars, such as glucose and fructose, which are naturally occurring.
- Protein: Around 1g per serving. While not a primary source of protein, it contributes to your daily intake and makes broccoli a more balanced food than many other vegetables.
- Fat: A negligible amount, typically around 0.2g, with minimal saturated fat. This keeps the calorie count low and reinforces broccoli's reputation as a healthy food choice.
Essential Vitamins and Minerals
Broccoli is a nutritional powerhouse, and even a small 50g serving provides a good dose of several key micronutrients:
- Vitamin C: An excellent source, providing a significant percentage of the daily value. Vitamin C is a powerful antioxidant that supports immune function and skin health.
- Vitamin K: A crucial nutrient for blood clotting and bone health, with 50g providing a substantial amount.
- Folate (Vitamin B9): Essential for cell growth and metabolism.
- Potassium: Important for maintaining healthy blood pressure and fluid balance.
- Antioxidants: Broccoli contains various antioxidant and anti-inflammatory compounds, including sulforaphane, which may offer protection against chronic diseases and boost metabolism.
How Different Cooking Methods Affect Calorie Count
While a 50g serving of boiled broccoli is around 18 calories, the final calorie content can be influenced by the preparation method. Steaming is one of the best methods to preserve nutrients and keep calories low, as no added fats are required. Roasting, however, can add more calories depending on the amount of oil used. For example, if you toss your 50g of broccoli with olive oil before roasting, the calorie count will increase significantly due to the oil's fat content.
Calorie Comparison: 50g Cooked Broccoli vs. Other Foods
To put the low-calorie nature of cooked broccoli into perspective, consider the following comparison table. These values are approximate and can vary based on brand and preparation.
| Food (50g) | Calories (Approx.) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|
| Cooked Broccoli | 17-18 | ~1 | ~0.2 | ~2 |
| Cooked Chicken Breast | ~82 | ~15 | ~2 | 0 |
| White Rice (cooked) | ~65 | ~1.3 | ~0.1 | ~0.5 |
| Potato Chips | ~270 | ~2.5 | ~18 | ~2 |
| Avocado (raw) | ~80 | ~1 | ~7.3 | ~3.4 |
Incorporating 50g of Cooked Broccoli into Your Diet
Including cooked broccoli in your meals is simple and offers numerous health benefits. Here are some ideas for how to integrate this serving size effectively:
- As a Side Dish: A 50g serving is a small, easy-to-add side for any lunch or dinner. Simply steam or boil it for a quick, healthy boost.
- In Stir-fries: Add the cooked florets to a stir-fry near the end of the cooking process to avoid overcooking and mushiness.
- Mixed into Salads: Cool the cooked broccoli and add it to a salad for extra texture and nutrients. It pairs well with a light vinaigrette.
- Blended in Soups: Purée cooked broccoli into a cream of broccoli soup to increase its volume and nutritional content. This is a great way to feel full without excess calories.
- Roasted with Seasoning: Lightly toss with a small amount of oil, garlic, and pepper and roast until slightly crispy for a flavorful side.
Conclusion
In summary, understanding how many calories are in 50g of cooked broccoli reveals it as a prime example of a nutrient-dense, low-calorie food. With approximately 17-18 calories per serving, it offers excellent nutritional value, including fiber, protein, and a rich array of vitamins and antioxidants. Its versatility in cooking and numerous health benefits, such as supporting weight management and digestion, make it a smart and healthy choice for almost any diet. Whether you are counting calories or simply aiming to improve your overall nutrition, a small, regular serving of cooked broccoli is a step in the right direction.
For more detailed nutritional information and resources, you can explore authoritative databases like the USDA FoodData Central.
