Calories in Broccoli
Green vegetables are packed with essential nutrients like vitamins and minerals. They are especially rich in iron and calcium. If you think that making children eat vegetables is a tough call, then you can try various innovative recipes of different vegetables and fruits. You can eat raw vegetables, bake or cook them. You can serve delicious green or colorful salads. Hot vegetable soups can work as good appetizers. Different types of salad dressings can add taste to the typical salads.
Broccoli resembles cauliflower but it is green in color. It is the plural of the Italian word broccolo, meaning, 'the flowering top of the cabbage'. It belongs to the cabbage family, Brassicaceae. The green large flower heads, the thick edible stalk and sprouting branches of broccoli look like a tree. This vegetable has been in use in Europe, since 2000 years. It was and is a main food component of the Italian food.
Broccoli can be eaten raw, steamed, stir-fried, microwaved, etc. Boiling is particularly not recommended as it can reduce the levels of anti cancer compounds in it. Let us first take a look at nutrients in the vegetable and how they help maintain our health.
Nutritional Value of Broccoli
- High in vitamin C, K, A, B6.
- Rich in dietary fiber.
- Contains nutrients like diindolylmethane and selenium, which have anti cancer properties.
- The diindolylmethane has anti viral and anti bacterial properties too.
- Glucoraphanin present in this vegetable can be processed into anti cancer compound sulforaphane.
- It is rich in potassium and manganese.
- It is high in thiamine, riboflavin, pantothenic acid, phosphorus, magnesium and iron.
As broccoli has several vital nutrients, it has several health benefits.
- The antioxidants present in vitamin C help neutralize the harmful free radicals. It can help fight cancer and cancer causing agents. The indoles from this vegetable prevent hormone level related cancers like breast cancer and prostate cancer.
- Weight reduction, anti-aging (due to high content of antioxidants), cholesterol reduction, control or prevention of Alzheimer's disease, stomach, colon and lung cancer and diabetes are some of the other health benefits of broccoli.
- It helps prevent heart diseases.
- Vitamin C helps strengthen the immune system.
- It enhances iron absorption.
- Iti works great for osteoporosis and high blood pressure.
- Calcium from the vegetable ensures healthy teeth and bone.
- Potassium helps in body metabolism, water balance, electrolyte functions and heart and kidney health.
- Chromium helps regulate the level of blood sugar and insulin. It is especially beneficial for diabetics.
- High fiber from broccoli prevents constipation.
- It helps lower the symptoms of arthritis.
- The carotenoids found in this vegetable help maintain the health of the eyes and can prevent diseases like cataract.
- As it contains enough folic acid, it can help lower the risk of birth defects in the children.
- It helps prevent several common ailments like common cold.
Broccoli Calories
| Broccoli | Quantity Served | Calories |
| Raw | 1 Cup Chopped (90 gm) | 30 |
| Cooked, Drained (without salt) | 1 Large Stalk (11''-12'' Long, 280 gm) | 100 |
| Raw | 1 Cup Flowerets (70 gm) | 20 |
| Frozen, Chopped, Cooked, Drained, (without salt) | 1 Cup (90 gm) | 25 |
| Stalk | 1 (115 gm) | 32 |
| Canned Cream of Broccoli Soup | 1 Cup (245 gm) | 90 |
A single serving of raw broccoli provides more than 30 mg of vitamin C and a half-cup provides 52 mg of Vitamin C.
I hope the above article has provided sufficient information on health benefits of broccoli. Now, you really don't have to worry about the calories in broccoli. Next time you buy vegetables, I am sure, you will pick up broccoli first.
