How Many Calories in 90g of Cooked Broccoli?
A 90g portion of cooked broccoli, prepared without any added fat, contains approximately 31 calories. This calorie count is nearly identical to the same quantity of raw broccoli, which is a common misconception. The simple act of cooking, such as steaming or boiling, does not significantly alter the caloric value. The minimal calorie change is due to the water content of broccoli, which makes up about 90% of its weight when raw. The primary difference when cooked is the potential for nutrient loss, depending on the cooking method used. To put this in perspective, 90g is a little less than one cup of chopped broccoli.
Macronutrient Breakdown of Cooked Broccoli (per 90g)
Beyond just calories, understanding the macronutrient composition of cooked broccoli is key to appreciating its role in a balanced diet. For a 90g serving, the nutritional values are well-rounded and favorable:
- Carbohydrates: Approximately 5.6g, with a significant portion of this being dietary fiber. This high fiber content is what helps promote a feeling of fullness.
- Protein: Around 2.1g. While not a primary protein source, it contributes to overall intake.
- Fat: A negligible amount, typically less than 0.5g. This makes it an ideal food for low-fat diets.
The Rich Nutritional Profile of Cooked Broccoli
Broccoli is often called a nutritional powerhouse, and for good reason. A 90g serving delivers a wealth of vitamins and minerals essential for bodily functions.
Key Vitamins and Minerals
- Vitamin C: An excellent source, providing a significant percentage of the daily value. This potent antioxidant helps support the immune system and promotes skin health.
- Vitamin K: Contributes to blood clotting and is important for bone health.
- Folate (Vitamin B9): Crucial for tissue growth and cell function, making it particularly important for pregnant individuals.
- Potassium: An essential mineral that helps with blood pressure regulation and overall heart health.
- Iron: While in smaller amounts, it contributes to oxygen transport in the red blood cells.
Cooking Methods: Calories vs. Nutrients
While the calorie count of 90g of broccoli doesn't change much with cooking, the nutrient retention can vary. The best methods retain the most vitamins, particularly water-soluble ones like vitamin C.
Best Cooking Methods for Nutrient Retention:
- Steaming: Considered one of the best methods, as it exposes the broccoli to minimal heat for a short duration. Steaming retains more vitamin C and chlorophyll compared to boiling.
- Microwaving: Another quick method that uses minimal water, helping to preserve nutrients effectively.
- Stir-frying (with minimal oil): A quick-cooking method that can enhance flavor while retaining many nutrients, provided excessive oil is not used.
Less Favorable Cooking Methods:
- Boiling: Can lead to a significant loss of water-soluble vitamins like C and folate, as they leach into the cooking water. If you boil broccoli, consider using the nutrient-rich water for soups or sauces.
Comparison Table: 90g Cooked Broccoli vs. Other Vegetables
To understand how cooked broccoli stacks up, here is a comparison with other common vegetables per 90g serving.
| Vegetable (90g, Cooked) | Approximate Calories | Protein (g) | Fiber (g) |
|---|---|---|---|
| Broccoli | 31 | 2.1 | 2.6 |
| Cauliflower | 25 | 1.9 | 2.6 |
| Spinach | 27 | 2.7 | 2.6 |
| Asparagus | 22 | 2.2 | 2.0 |
| Green Beans | 28 | 1.5 | 2.8 |
This table illustrates that cooked broccoli is a very competitive option, offering a high nutrient-to-calorie ratio similar to other healthy vegetables.
Health Benefits of a 90g Serving of Broccoli
Regularly including broccoli in your diet offers numerous health advantages:
- Antioxidant Power: Broccoli contains potent antioxidants like sulforaphane, which helps combat oxidative stress and may lower the risk of chronic diseases.
- Improved Digestion: The high fiber content promotes a healthy digestive system and bowel regularity.
- Heart Health: Antioxidants and fiber work together to reduce inflammation and potentially lower bad LDL cholesterol levels.
- Cancer Prevention: Studies suggest that compounds found in cruciferous vegetables like broccoli may help reduce the risk of certain types of cancer, including lung and colon cancer.
- Eye Health: Carotenoids like lutein and zeaxanthin in broccoli support better vision and protect against age-related macular degeneration.
Tips for Incorporating Cooked Broccoli into Your Diet
There are countless ways to enjoy a 90g serving of cooked broccoli:
- As a side dish: A simple, steamed side with a pinch of salt and pepper and a drizzle of olive oil.
- In salads: Let steamed broccoli cool and add to a cold salad for extra crunch and nutrients.
- Mixed into pasta: Add to your favorite pasta dish toward the end of cooking to maintain its texture.
- Blended in soups: Include in pureed vegetable soups to boost the vitamin and fiber content.
- In stir-fries: A staple ingredient in many Asian-inspired stir-fries.
- Broccoli and cheese: Combine steamed broccoli with a light cheese sauce for a comforting side.
- In quiches or omelets: A great way to add vegetables to your breakfast or brunch.
Healthline's Broccoli 101 offers more insights into the health benefits of this fantastic vegetable.
Conclusion
In summary, 90g of cooked broccoli is a low-calorie, nutrient-rich food containing approximately 31 calories. It provides an excellent source of essential vitamins, minerals, and dietary fiber, all of which contribute to overall health and well-being. Whether steamed, microwaved, or added to other dishes, broccoli is a versatile and healthy addition to any meal plan, offering significant nutritional benefits for a minimal caloric cost.
Frequently Asked Questions
- Does the calorie count for 90g of broccoli change if it's steamed or boiled? The calorie count does not change significantly when steamed or boiled, as no fat is added in these processes. The calorie content is determined by the food itself, not the cooking method.
- How much protein is in 90g of cooked broccoli? A 90g serving of cooked broccoli contains around 2.1g of protein.
- Is cooked broccoli good for weight loss? Yes, cooked broccoli is excellent for weight loss due to its low-calorie density, high fiber content, and ability to promote a feeling of fullness.
- How does 90g of cooked broccoli compare to raw? The caloric difference between 90g of cooked and raw broccoli is negligible, as is the protein and fat content. However, steaming is recommended to best preserve vitamins like C.
- What are the main vitamins in 90g of cooked broccoli? The main vitamins in a 90g serving of cooked broccoli include high levels of Vitamin C, Vitamin K, and Folate.
- Can I add oil to broccoli without adding too many calories? To minimize added calories, use a small amount of healthy oil like olive oil and toss it lightly. Avoid soaking the vegetable in oil.
- How does the fiber in 90g of broccoli help with health? The fiber in broccoli aids in promoting good digestion, helps maintain healthy blood sugar levels, and can assist in lowering LDL cholesterol.
