Olive oil, avocados, and certain nuts contain healthy monounsaturated fats. The nutrition facts for 1 cup (90 g) of raw broccoli are ( 4 ): Calories: 35 Protein: 2.3 g Carbs: 5.6 g Fiber: 2.2 g Fat: 0.3 g Vitamin C: 91% of the Daily Value (DV) Vitamin K: 77% of the DV. No date. 5 A Day servings of vegetables Two broccoli spears, two heaping teaspoons of cooked spinach, or four heaping tablespoons of cooked kale, spring greens, or green beans constitute one serving. Beta carotene is an excellent antioxidant. You can freeze broccoli, but most cooks blanch or steam it first. Of the 2.6g of dietary fiber found in broccoli, 91% is insoluble fiber, and only 9% is soluble fiber (1). Broccoli is also one of the foods with high levels of antioxidant phytonutrients on a per calorie basis. Clearly, when equal amounts are compared, broccoli has barely any protein compared to steak. However, dietary cholesterol is common in foods that are high in harmful saturated fats. 100 calories of broccoli, raw is a serving size of 0 g, and the amount of Calcium is 0 mg (0% RDA). Calories per: Data provided by FoodStruct.com should be considered and used as information only. Vitamin A (retinol and retinoic acid) is an essential nutrient for vision, growth, cell division, reproduction, and immunity. MEAL 3 Calories Protein Carbs Fat 100G CHICKEN BREAST (COOKED) 2 SLICE WHOLEMEAL BREAD 1 MEDIUM SIZED BANANA 165 220 105 31 10 1 0 35 27 4 3 0 . Greek yogurt. You can also find a complete Broccoli vs. Cauliflower comparison. Cruciferous vegetables and cancer prevention. Steaming broccoli does not have the same adverse effects. Serving Size 4 oz :P. 3 C. 8 F. 0 CAL. Reduce the heat, cover and simmer, 14 to 16 min., until tender. Broccoli contains agroup of substances known as glucosinolates, sulfur-containing chemicals. Manganese is not the most well-known nutrient, but it is an important trace element that helps many processes in your body. Micronutrients for Health. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. | whole broccoli Vitamin E can be found naturally in various foods, including seeds, nuts, vegetables, and fortified products. These are the types of broccoli with thick stalks and bright green florets. You may feel a tingling on your lips and tongue. 170: . There are 35 calories in 100 g of Steamed Broccoli. Amount of Calcium in Frozen Broccoli: Calcium 20mg. It is also necessary for healthy cell function. Vitamin K is a fat-soluble vitamin with two forms. These are our favorite recipes. . Steamed broccoli nutrition is nearly the same as the raw version. You can opt-out at any time. Monounsaturated Fat is in Broccoli (Cooked). How Many Calories are in a Bread Egg Challah Toasted? Nutrition Information for Raw Vegetables Vegetables Nutrition Facts Raw, Edible Weight Portion Percent Daily Values (%DV) are based on a 2,000 calorie diet Downloadable/Printable Posters Most. The nutritional information and infographics in this article will focus on raw broccoli. This amazing leafy green is also versatile and is great raw or cooked. Vitamin B2, also known as riboflavin, is found naturally in foods, can be added to foods, and is available as a supplement. Broccoli has an insulin index of 29 (10). There are many varieties of broccoli, although your local grocery store isn't likely to carry all of them. 2,000 calories a day is used for general nutrition advice. 2021;87:104833. doi:10.1016/j.jff.2021.104833, Sugita Y, Makino T, Mizawa M, Shimizu T.Mugwort-mustard allergy syndrome due to broccoli consumption. Pantothenic acid is required by your body to synthesize cholesterol. Broccolis carbs mainly consist of fiber and sugars. National Institutes of Health Office of Dietary Supplements. Calories. Steam, saut, or roastit to compliment your main meal or use the stems to make soup. Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels. Brocolli. Sulforaphane, the main isothiocyanate in broccoli, acts against the formation of cancer at the molecular level by reducing oxidative stress (31, 32). It is essential to break down homocysteine, an amino acid that, in high concentrations, can be harmful to the body. Compared to cabbage, broccoli is slightly higher in calories, protein, carbohydrates, including both fiber and net carbs, vitamins, and minerals. There are 34 calories in 100 grams of Broccoli. Calorie breakdown: 8% fat, 65% carbs, 27% protein. Broccoli is low in digestible carbs but provides a decent amount of fiber, which promotes gut health and may reduce your risk of various diseases. According to 2001 research published in The Journal of Nutrition, indole kills precancerous cells before they become cancerous. You may know that vitamin C helps bolster your immune system and also acts as an antioxidant that protects your cells from harmful molecules called free radicals. 91 grams How many grams are there in a broccoli crown? Due to their high sulforaphane content, broccoli sprouts are researched to be an excellent choice for supplementary treatment in type 2 diabetes (8). It's also an excellent source of the B vitamin folate and a good source of vitamin A, manganese, potassium, and other B vitamins. One kind of carbohydrate is sugar. Cooked Broccoli (Fat Not Added in Cooking), Cooked Broccoli (from Fresh, Fat Not Added in Cooking), Cooked Broccoli with Cheese Sauce (from Fresh), Cooked Broccoli (from Fresh, Fat Added in Cooking). For instance, adding fiber or fat will slow down the release of blood sugars, lowering the GI. mugshots mac and cheese burger calories. A fat molecule with one double bond is considered monounsaturated; if it has more than one, it is considered polyunsaturated. The body cannot produce prothrombin, a clotting factor required for blood clotting and bone metabolism, without vitamin K. Calcium is in Broccoli (Cooked). Protective effects of broccoli extracts and sulforaphane against hydrogen peroxide induced oxidative stress in B16 cells. It's a type of flower with a thick, central stalk with grayish-green leaves and green florets (some purple varieties). Broccoli, cabbage, and related vegetables have proteins similar to mugwort pollen and can cause a reaction when you eat them. Broccoli contains 6.64g of carbohydrates per 100g serving, of which 39% is made up of dietary fiber (2.6g) and 61% of net carbs (4.04g). . With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. Developing the brain, nerves, skin, and many other body parts is also necessary. As you can see, a few s." Calories Advice | Nutrition on Instagram: "Eating more volume for the same or even less calories is key for satiety. Academy of Nutrition and Dietetics. Very rarely, this can progress to a swollen throat or anaphylaxis. A 100g serving of broccoli also covers 85% of the daily required amount of vitamin K. Broccoli provides adequate levels of vitamin E and B complex vitamins, especially vitamin B9 or folate. J Oral Maxillofac Pathol. 100g of cooked broccoli has about 28 calories (kcal). However, that is not the case. These bioactive compounds may have numerous health benefits. Eating foods high in fiber helps you feel full longer after eating. You'll consume 116% of your daily recommended intake in a one-cup serving of broccoli. The protein found in broccoli contains all essential amino acids and is particularly high in tryptophan while being relatively low in leucine. Zinc is a nutrient that is essential for immune system response, wound healing, protein and DNA synthesis, and many other bodily functions. Broccoli (Cooked) contains 7.18 grams of Carbohydrates. Each cup (90 g) of raw broccoli provides 2.2 g of fiber, which is about 8% of the DV (4, 6). In table below you can also see calories amount for four and five cooked broccoli. Two of the main carotenoids in broccoli, lutein and zeaxanthin, are associated with a decreased risk of age-related macular degeneration, an eye disease that can impair vision (38). This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits (2, 3). People often wonder if they can eat all of the vegetable, including thick stalks. The glycemic index value of broccoli has not yet been calculated due to the low sugar content; however, it is assumed to be low. Journal of Functional Foods. A phytochemical compound called sulforaphane in broccoli helps prevent and treat various cancers including prostate cancer, breast cancer, colon cancer, skin, urinary bladder, and oral cancers. Iron is a mineral that performs several important functions, the most important of which is to transport oxygen throughout your body as a component of red blood cells. Cooked Broccoli with Mushroom Sauce (from Frozen) Per 1 cup - Calories: 116kcal | Fat: 5.52g | Carbs: 13.22g | Protein: 5.86g Other sizes: 100 g - 51kcal , 1 oz - 14kcal , 1 serving - 58kcal , more. Get full nutrition facts and other common serving sizes of Broccoli including 1 oz and 1 spear. 2,000 calories a day is used for general nutrition advice. Vegetables Nutrition Facts Raw, Edible Weight Portion, Percent Daily Values (%DV) are based on a 2,000 calorie diet. Here are 21 healthy and delicious vegetables that are low in carbs. Broccoli is also rich in minerals. There is strong evidence that sulforaphane derived from glucoraphanin can be protective against cancer (4). Another reason for broccolis appreciable health-beneficial qualities is its phytonutrient content. Remove from the produce bag to allow ventilation. Individuals taking the blood thinner warfarin should consult with a healthcare professional before increasing their broccoli intake. It is about 1% of daily calories intake for adult person with medium weight and medium activity (for calculation we assumed 2400 kcal daily intake). Some of these compounds found in broccoli are chlorogenic, gentisic, ferulic, and sinapic acids (5). Calorie breakdown: 39% fat, 46% carbs, 15% protein. 2015;1(1):4. doi:10.1186/2055-0928-1-4. And while boiling carrots was shown to improve the amounts of carotenoids, a separate study discovered that it completely destroys the polyphenols found in raw carrots. Track macros, calories, and more with MyFitnessPal. Why is broccoli the healthiest vegetable? Calorie Goal 1966 Cal 34/2000Cal left Fitness Goals: Heart Healthy Fat 66.6 g 0.4/67g left Sodium 2267 mg 33/2300mg left Non-heme iron foods are still essential to a nutritious, well-balanced diet, but the iron in these foods is not as well absorbed. 400 g coconut milk. Broccoli is usually well tolerated, and allergy is rare. Vegetable Chicken, Chicken Noodle and Creamy Potato Soups . It is required for the formation of blood cells and aids in the conversion of food into energy. Add the broccoli, butter, and cheese, and mix well. Essential fatty acids are omega-6 fatty acids. | floret. The George Mateljan Foundation. Broccoli (Cooked) comes under Vegetables category, Broccoli (Cooked) provides some good amounts of nutrients, vitamins and minerals to human bodies for everyday tasks. There are 31 calories in 1 cup chopped of Broccoli. According to a November 2007 research published in the Journal of Agricultural and Food Chemistry, heat destroys the enzyme myrosinase, which converts glucosinates (compounds produced from glucose plus an amino acid) in broccoli into sulforaphane. Nutrients. Some studies suggest that eating higher amounts of cruciferous vegetables like broccoli, cabbage, cauliflower, Brussels sprouts, and kale can reduce the risk of certain types of cancer, including prostate, lung, and breast cancer. Serving Size. Broccoli has a pH value of around 6.23, making this vegetable slightly acidic. Berries (100g of raspberries : 6,7g of fiber / 45.1 kcal) Rice Bran is pretty high in fiber, something like 7g per 100 calories. 0.506g. Role in cancer prevention and therapy, Kaempferol, a potential cytostatic and cure for inflammatory disorders, Protective effects of broccoli extracts and sulforaphane against hydrogen peroxide induced oxidative stress in B16 cells, Mugwort-mustard allergy syndrome due to broccoli consumption. (100 g) parmesan cheese, shredded, divided 8 ounces . Nicotinic acid and nicotinamide are the two most common forms of niacin found in food and supplements. In a medium pot, combine the quinoa, 1 cup water (double for 4 portions), the spices and a pinch of salt; bring to a boil. Getting enough potassium in your diet is essential for staying healthy, so eat plenty of potassium-rich foods. What is the gram count of a bowl of broccoli? Broccoli (Cooked) Broccoli Cooked Boiled Drained Without Salt Serving Size: ~ = missing data Source Quick Stats Calories 55 3% DV Protein 3.7 g 7% DV Carbs 11 g 4% DV Fat 0.6 g 1% DV Fiber 5.1 g 18% DV Sugar 2.2 g 4% DV Where do the calories come from? Broccoli is a good source of manganese, iron, magnesium, and phosphorus while also containing some levels of zinc, selenium, copper, and choline. Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). Effects of domestic cooking on flavonoids in broccoli and calculation of retention factors. While broccoli is not incredibly dense in macronutrients, it is an excellent source of vitamins and minerals, including vitamin C, vitamin K, potassium, and manganese. 100 g: Amount Per Serving. Like calcium and sodium, potassium is a mineral found in some foods. However, a 100g serving of this vegetable covers only 12% of the daily vitamin A needs. If you want to cook broccoli, consider lightly steaming it instead. Some of the best sources of selenium are nuts, fish, and poultry. Niacin, also known as vitamin B3, is a water-soluble B vitamin naturally found in certain foods, added to foods, and sold as a supplement. Calories per: ounce | standard serving size, 1 bunch For example, standard serving size of cooked broccoli raab (85 g) has about 21 calories . While on Coumadin (warfarin), Vitamin K intake needs to be consistent. How Many Calories are in a Cobbler Berry? We also share information about your use of our site with our social media, advertising and analytics partners. Choline is in Broccoli (Cooked). In the same way as for protein we can calculate that standard serving size of cooked broccoli (100 g) has about 5.3 g of carbs. It falls in the top 35% of foods as a source of potassium and calcium. Therefore, it should be enjoyed alongside other foods rich in vitamin A to prevent deficiency (4). Note that GI only reflects how the food affects blood sugar when you eat it alone. Additionally, cooked veggies preserve a portion of their vitamin C content. Broccoli food allergies are infrequent, but isolated caseshave been reported. Trans Fat-Polyunsaturated Fat. 2018;10(5):595. 2012;61(8):10581066. You may think you have to get your protein from meat, nuts, or eggs. Liu notes that boiling vegetables might deplete their vitamin C content. The exact link to the food presented on this page can be found below. Vitamin A 0g. The site is secure. The sugar content of broccoli includes low levels of various sugars such as fructose, glucose, lactose, maltose, and sucrose. In addition, diets that are higher in fiber are associated with a decreased risk of colon cancer. Magnesium is required to function your heart, muscles, and kidneys properly. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Get detailed nutrition data for over 200,000 foods. Before sharing sensitive information, make sure you're on a federal government site. Its various forms, known as retinoids, include retinol, retinal, retinoic acid, and retinyl ester. How Many Calories are in a Funnel Cake With Sugar. Beta carotene is a provitamin A carotenoid, which can be converted into vitamin A by the body. or "How many meals a day should you eat?" How Many Calories are in a Sweet Potato Frozen Unprepared? I used a 9x13 which gave me 6, 3x6x1inch servings. Plant-based foods rich in non-heme iron include fruits, vegetables, and nuts. According to a 2005 article in The American Journal of Clinical Nutrition, certain polyphenols have antioxidant qualities and lessen the risk of cardiovascular disease and cancer. On average, we could say that 100 grams of lean steak has 30 grams of protein while 100 grams of steamed broccoli has 4 grams of protein. Vitamins and Minerals in Broccoli (Cooked). According to one 2008 study, steamed broccoli may be more effective at binding bile acid, which could theoretically lead to lower cholesterol levels. Copper deficiency is uncommon but can cause cardiovascular disease and other complications. 100 g Cooked Broccoli (from Fresh) Nutrition Facts Serving Size 100 g per serve Energy 226 kj 54 kcal Protein 2.3g Fat 2.69g Saturated Fat 0.506g Polyunsaturated Fat 0.836g Monounsaturated Fat 1.12g Cholesterol 0mg Carbohydrates 6.98g Sugar 1.34g Fibre 3.2g Sodium 289mg Potassium 283mg Last updated: 21 Aug 07 07:33 AM Source: FatSecret Platform API You also could try microwaving broccoli, which allows you to retain more of the nutrients in broccoli. These vegetables are known for their beneficial health effects. Thiamin B1 is in Broccoli (Cooked). The Brassicaceae family of broccoli is abundant in sulfur-containing phytochemicals called glucosinolates. If interested, you can find a full comparison article of Broccoli vs. Cabbage. Just be sure to cut off the bottom one to two inches, which can be tough and woody. Magnesium is an essential mineral that your body requires to function properly. Int J Food Sci Nutr. Broccoli is one of the most healthy vegetables because of its high amount of vitamin C, K, A, and folate, along with certain compounds that are very effective for preventing and treating cancerous cells. Steaming is the preferred method of cooking broccoli as fewer nutrients are lost this way. 100 calories of broccoli, raw is a serving size of 0 g, and the amount of Vitamin K (phylloquinone) is 0 g. Regardless, both forms of broccoli are low in sodium. Broccoli contains 31 calories for one cup (91g) of raw, chopped broccoli. World's Healthiest Foods. Vitamin B2 is riboflavin. They also aid in the increase of HDL (good cholesterol). Cook for an additional 3 . This food consists of 89.95% water, 2.4% protein, See all nutrition data of cooked broccoli on charts. Though broccoli supplements are also available, they may not contribute an equivalent amount of isothiocyanates and thus may not offer the same health benefits as eating whole, fresh broccoli. 34 % Daily Values* Total Fat. There are 55 calories in Broccoli (Cooked) coming from 23% protein, Broccoli is a good source of several vitamins and minerals and is especially rich in vitamin C. 100 grams (3.5 ounces), or approximately one cup of chopped raw broccoli, provides: Vitamin C: 89 mg (149% of the recommended daily intake, or RDI) Vitamin K: 102 mcg (127% of the RDI) Folate (Vitamin B9): 63 mg (16% of the RDI) Healthline Media does not provide medical advice, diagnosis, or treatment. 2,000 calories a day is used for general nutrition advice. The nutritional breakdown of 50g couscous (125g cooked): 184 calories Low in fat: 1.1g Low in saturated fat: 0.2g A good source of protein: 6.6g A good source of B vitamins: B1 (13% RI); B3 (17% RI); folate (7% RI) A good source of magnesium (8% RI); iron (7% RI); zinc (9%RI); potassium (7% RI) A 100g serving of broccoli covers 12% of your daily tryptophan need. Saturated Fat. Here are the top 14 health benefits of broccoli. Broccoli Cooked Boiled Drained Without Salt, Broccoli Frozen Chopped Cooked Boiled Drained Without Salt. 3rd ed. Asparagus (3.88g of carbs per 100g) Asparagus is not only delicious, but jam-packed with helpful nutrients such as Vitamins A, C, E, K and B6, alongside folate, iron, calcium, protein and fibre. Research shows that cooking methods such as boiling, microwaving, and stir-frying causes broccoli to lose some of its antioxidant and nutrient content, including vitamin C, soluble proteins, and sugars. Read our, Improved Diabetes Management and Prevention. 100 g: 86: 1 ear, large (19.5 cm - 23 cm long) 123: 1 cup: 132: 1 lb: 390: Related types of Corn: Corn: . 2023 Dotdash Media, Inc. All rights reserved. Protein. Fat is 0.41g in Broccoli (Cooked). According to one study of 99,826 women, those with the highest fiber intake had the lowest risk of diabetes. Fluff and transfer to a medium bowl to cool. Other Common Serving Sizes: Related Types of Broccoli: Broccoli (Spears, Frozen) Chinese Broccoli (Cooked) Cooked Broccoli (Fat Not Added in Cooking) Broccoli Broccoli Raab Broccoli Flower Clusters view more broccoli nutritional info Cholesterol has many important functions in your body. Healthwise: Diet Calories, How Many Calories in Broccoli? A class of vital fatty acids known as omega-3s has been linked to various health advantages and plays crucial roles in your body. 25: 1 bunch = 608g. Fiber is an important part of a healthy diet. It can also be used as a dietary supplement. Sardines packed in water/brine, about 90 kcal and 17 grams protein. Healthy diet and healthy lifestyle promoter, We use cookies to ensure that we give you the best experience on our website. It may also offer several benefits, especially for eye health, heart health, and disease prevention. Broccoli (Brassica oleracea) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts (1). How Many Calories are in a Pie Apple Diet? Folate is a B vitamin required for producing red and white blood cells in bone marrow, producing DNA and RNA, and converting carbohydrates into energy. These two nutrients are frequently found in the same food sources and are essential for overall health and function. Carotenoids, ascorbic acid, and polyphenols were analyzed to determine the effect of various cooking methods. Omega-6 fatty acids, which include gamma-linolenic acid, are a type of fat found in certain plant oils and seeds. However, because cooking broccoli can destroy the enzyme responsible for activating goitrogens, this shouldnt be a concern unless youre consume raw broccoli in excessive amounts (40). * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. We will discuss the nutritional alteration of broccoli due to various cooking methods below. Blanching broccoli can also help to reduce bitterness. *all the values are displayed for the amount of. Broccoli is a low-calorie food, providing only 34 calories per 100g serving. The body converts beta-carotene to vitamin A, which is essential for eyesight, reproduction, bone formation, and immunological regulation. Sulforaphane is a natural plant compound found in many cruciferous vegetables like broccoli. 0%. This results in the synthesis of new bile acids from cholesterol, reducing total levels of this marker in your body. A 2002 research published in The Proceedings of the National Academy of Sciences indicated that sulforaphane may aid in combating Helicobacter pylori, a bacteria that causes ulcers and raises the risk of stomach cancer. Nutrition Facts and Vitamin Breakdown of Broccoli (Cooked). One of the most important vitamins for human life is vitamin B5, also known as pantothenic acid. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian andcertified diabetes care and education specialist. Monounsaturated fats are fat molecules containing one unsaturated carbon bond, also known as a double bond. Broccoli. Overall, raw broccoli consists of 90% water and 10% nutrients. 34 calories, no fat, 149 percent of the daily recommended amount of vitamin C, 3 grams of dietary fiber, 7 grams of carbohydrates, 3 grams of protein, and 3 grams of vitamin C are all found in 100 grams of raw broccoli. Monounsaturated fats (MUFA) improve cholesterol in two ways. Broccoli is a low-calorie food, providing only 34 calories per 100g serving. Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). Avoid overcooking, as it will not only make it less visually appealing but will reduce the availability of vitamins and minerals. Calcium-rich foods are essential for developing and maintaining strong bones. 90 g of Asparagus, drained, boiled, cooked contains 45.00 mcg vitamin A, 6.9 mg vitamin C, 0.00 mcg vitamin D as well as 0.82 mg of iron, 20.70 mg of calcium, 202 mg of potassium. We use cookies to personalise content and ads, to provide social media features and to analyse our traffic. Calories per: ounce | standard serving size, cup | half cup | whole broccoli | floret For example, standard serving size of cooked broccoli (100 g) has about 28 calories . Only single bonds between carbon molecules can be found in saturated lipids, which are saturated with hydrogen molecules. More than a third of the carbohydrates found in broccoli come from fiber (2.4 grams), making it a filling, heart-healthy food choice. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. For more details, see our Privacy Policy. Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber and antioxidants. One cup of raw, chopped broccoli contains only 31 calories, 6 grams carbohydrates, and very little sugar (1.5 grams). mugshots mac and cheese burger caloriesjonah 2 the passion translation. More realistically, a cup of raw broccoli . The most abundant one is sulforaphane. Broccoli is loaded with compounds that are believed to protect against cancer. Is butternut squash soup high in potassium? Observational studies suggest that the consumption of cruciferous vegetables, including broccoli, is linked to a reduced risk of many cancers, including lung, colorectal, breast, prostate, pancreatic, and stomach cancers (22, 23, 24, 25, 26, 27). Vitamin B1, also known as thiamin or thiamine, allows the body to use carbohydrates as energy. Common Serving Sizes: Serving Size Calories; 1 oz: 48: 100 g: 170: 1 cup cooked: 238: Related Types of Rice: White Rice (Medium-Grain, Cooked) White Rice: Instant White Rice: . Pantothenic Acid B5 is in Broccoli (Cooked). The broccoli family is also rich in polyphenols, including phenolic acids and flavonoids. . Broccoli, however, entirely lacks vitamin D and vitamin B12. The https:// ensures that you are connecting to the official website and that any information you provide is encrypted and transmitted securely. The glycemic index (GI) for broccoli is 10. Fried foods are known generators of free radicals, resulting from the continual oxidation of oil at high temperatures. During frying, the antioxidants in the oil and veggies are used to stabilize the oxidation cycle. However, boiling broccoli with salt raises the sodium level to 262mg (2). Selenium is a trace element or nutrient the body requires to function properly. Discuss with a registered dietitian nutritionist or your healthcare provider for more information. Vitamin C is in Broccoli (Cooked). Niacin B3 is in Broccoli (Cooked). Pantethine, a pantothenic acid derivative, is being researched to see if it can help lower cholesterol levels in the body. It is versatile and easy to find in most grocery stores. The glycemic index estimates how a food affects your blood sugar levels. There are 54 calories in 100 grams of Cooked Broccoli (from Fresh). This article examines the benefits and key differences of. These highly reactive radicals, which have at least one unpaired electron, can cause harm to bodily cells. Broccoli is considered one of the most nutritious vegetablesand can be a delicious addition to any meal or snack as a side dish, in casseroles, soups, and stirfry, or eaten raw with a dip. Labensky, SR, Hause, AM. 100 G Broccoli Nutrition Facts Serving Size: g ( 100g ) Broccoli Amount Per Serving Calories 35 % Daily Value* Total Fat 0.4g 1% Saturated Fat 0.1g 0% Trans Fat 0g Polyunsaturated Fat 0.2g Monounsaturated Fat 0g Cholesterol 0mg 0% Sodium 41mg 2% Total Carbohydrates 7.2g 3% Dietary Fiber 3.3g 12% Sugars 1.4g Protein 2.4g Vitamin D 0mcg 0% There are 31 calories in 100 g of Cooked Broccoli. Like other plant-based foods, broccoli naturally contains no cholesterol. Food Labeling & Nutrition, Recalls, Market Withdrawals and Safety Alerts, Label Claims for Food & Dietary Supplements, Nutrition Labeling Information for Restaurants & Retail Establishments, Nutrition Education Resources & Materials. Broccoli (Cooked) contains 7.18 grams of Carbohydrates. How much Vitamin C is in Frozen Broccoli? Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 12 fresh curry leaves. Sugar is 1.39g in Broccoli (Cooked). Monosaccharides like glucose, fructose, galactose, and disaccharides, where two monosaccharides bonded together, like sucrose, lactose, and maltose, are the most prevalent sugars present in meals. The sugars are fructose, glucose, and sucrose, with small amounts of lactose and maltose (4). Most markets stock Calabrese broccoli, destiny broccoli, and belstar broccoli.