Broccoli is the most famous and sought after member of the cabbage family. Housewives all over the world have appreciated the unsurpassed qualities of green cabbage. It is boiled, baked, steamed, in a slow cooker, used raw with various sauces. Broccoli is served as a vitamin side dish for meat, fish, potatoes, seafood. Cabbage is added to soups, salads, stews, casseroles.
Cabbage is considered a dietary product, since the number of calories in broccoli is minimal.. The less heat treatment cabbage gives in, the more nutrients it retains. Nutritionists advise not to increase the calorie content of broccoli with fatty sauces based on mayonnaise, butter, cheese, but steam it with herbs. Broccoli should be crispy when cooked.
How many calories are in broccoli?
Broccoli, like most vegetables, has low nutritional value. The calorie content of broccoli is only 28 kcal per 100 g. It takes about the same number of calories to digest cabbage as it contains. Despite the dietary properties, broccoli quickly saturates and is well absorbed by the body.
Broccoli is a real salvation for those who want to lose weight. Replace heavy side dishes with broccoli salad and soon the pounds will start to melt. The portion size in this case does not play a role, because the calorie content of broccoli is quite insignificant.. Meat or fish baked in the oven with broccoli, herbs and olive oil is perfect for dinner.
Regular consumption of broccoli helps to improve metabolism and reduce body weight. Due to the large amount of fiber, intestinal function normalizes, toxins and toxins are removed from the body, constipation, bloating, and gas formation disappear.
Useful properties and calorie content of broccoli
Broccoli contains a lot of vitamins, minerals and nutrients. It consists of: calcium, manganese, potassium, magnesium, sodium, chromium, boron, folic acid, riboflavin, methionine, thiamine. Broccoli contains vitamins A, B1, B2, C, E, PP, U.
Broccoli provides the body with carbohydrates, dietary fiber and high-quality protein, which can become an alternative to an animal. In terms of the amount of lysine and tryptophan, broccoli is not inferior to an ordinary chicken egg. Vitamin C in cabbage contains much more than in citrus fruits.
Despite how many calories are in broccoli, it is an indispensable component in the diet of a modern person. Today, broccoli is sold everywhere, so there will be no problems with its purchase. Vegetables bring the greatest benefit in their natural form, but the frozen product retains a lot of useful properties.
Low-calorie broccoli significantly improves health:
- Serves as a prevention of cardiovascular diseases;
- Regulates the level of cholesterol in the body;
- Normalizes metabolic processes and promotes weight loss;
- Prevents the development of cancerous tumors;
- Removes toxins, heavy metals, salts from the body, increases the level of resistance to radiation;
- Stabilizes the emotional state, helps with depression, stress, apathy;
- Prevents the formation of atherosclerotic plaques;
- Improves blood composition due to the content of chlorophyll;
- Slows down the aging process;
- Reduces cellulite;
- Helps fight swelling, regulates the amount of water in the body.
The low calorie content of broccoli is one of the many advantages of the famous cabbage.. Eating broccoli helps to avoid many diseases and cure old ailments. Cabbage serves as a prevention of breast cancer, prostate cancer, skin cancer, peptic ulcers, blockage of blood vessels.
Broccoli is indicated for nervous disorders, heart disease, beriberi. Experts advise not to give up the most valuable product and be sure to include it in your diet. If a low-calorie broccoli seems too bland and inexpressive to you, then cook it with spices, herbs, vegetable oils, milk sauces.
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Broccoli is a type of cauliflower. It can be prepared as an independent dish, or as a low-calorie side dish. The calorie content of 100 grams of raw cabbage of this type is 28 kcal or 116 kJ. There are many options for cooking dishes from this vegetable.
The energy value
100 grams of broccoli contains:
Such cabbage contains the most protein among other types and is considered one of the most useful dietary products. The main weight of the vegetable is fiber, which is good for digestion and gives a feeling of satiety when consuming a small amount of calories.
calories
Broccoli prepared in different ways has a different calorie content (kcal / 100 g):
A slight decrease in calories during the cooking process is due to the fact that the vegetable absorbs a certain amount of water. Because of this, 100 grams of the product includes not only the product itself, but also a liquid that does not contain calories. Broccoli is well stored frozen and does not lose its taste.
Benefit for health
Steamed broccoli is the healthiest. Its calorie content remains minimal, and all nutrients and vitamins are preserved. Even a small amount of a vegetable eaten provides the body with potassium, calcium and ascorbic acid to the same extent as expensive vitamin complexes. It contains more vitamin C than citrus fruits. With prolonged boiling, some of the beneficial substances are destroyed.
American scientists have established a relationship between frequent consumption of broccoli and heart health. It is believed that this variety of cabbage strengthens the heart muscle and reduces the risk of heart attack.
In addition, this cabbage has a positive effect on the appearance of a person. It contains many substances necessary for the health and beauty of the skin, hair and nails:
Broccoli is a hypoallergenic product that does not cause an allergic reaction in the vast majority of cases. This cabbage, especially steamed, is used to feed babies over 5 months old and is an ingredient in many baby purees. Many useful substances in the composition of this vegetable make it a valuable food product for both children and people with weakened immune systems.
Recipes and their calorie content
From broccoli, you can cook many delicious dishes that will have a low calorie content. Cabbage goes well with breadcrumbs, sour cream or mayonnaise. The palatability of the product is suitable for its preparation along with other seasonal vegetables and cheese. Cheese and garlic sauces are suitable for such dishes. Cabbage quickly becomes edible by simply boiling it in salted water. Not everyone likes this dish, but among the many recipes you can choose those that are completely suitable for taste preferences.
The most popular recipes and their calorie content are shown in the table.
| Name | Recipe | Calorie content, kcal / 100 g |
| Broccoli and cheese casserole | Compound:
Boil cabbage for 5 minutes in salted water. Put it on an oiled form. Pour in the cheese and egg mixture. Cook in the oven for 15 minutes at 180 degrees. |
138,4 |
| Fried vegetables | Compound:
Cut all ingredients into small pieces. Heat oil in a frying pan and put cabbage, beans, tomatoes and garlic into it in turn. Season with salt and stir-fry for 15 minutes. |
54,9 |
| Broccoli with onions and carrots | Compound:
Boil broccoli in salted water (5 minutes). Fry chopped onions and carrots in oil. Add broccoli and fry for another 5 minutes. |
Vegetables are best absorbed by the body, they are indispensable on our table at any time of the year. Many types of vegetables came to us from distant countries. Among them is broccoli - a subspecies of cauliflower. A healthy and tasty vegetable has long gained popularity among supporters of a healthy diet. How many calories in broccoli, the ratio of BJU and the number of calories in 100 grams of boiled broccoli? We will talk about this further.
Broccoli
This dietary vegetable came to us from afar. A fortified vegetable from Mediterranean and South Asian countries. In these countries, broccoli has been consumed daily in any form for centuries:
- raw;
- baked;
- boiled;
- fried.
Boiled broccoli has the most pleasant taste. This cabbage is very tasty and satisfying. It is an annual vegetable plant. Since it is a subspecies of cauliflower, the same parts of the vegetable are suitable for food as in cauliflower.
There are several types of broccoli. Olin is a head of cabbage with a thick stem in the shape of an umbrella and green inflorescences tightly adjacent to each other at the end. There are also asparagus broccoli, on which there are many thin stems with small inflorescences. Grow another type of purple cabbage.
Delicious and healthy soups, stews are obtained from such cabbage, and they are also added to vegetable salads and consumed raw. It is usually served with mayonnaise, sauce, sour cream, ground breadcrumbs, butter.
Broccoli calories per 100 grams
This type of cabbage is a real dietary product. Due to the low calorie content and the mass of useful properties, it is included in the menu of most diets. The calorie content of the vegetable will depend on the method of preparation. The nutritional value of fresh broccoli is 34 calories per 100 grams, of which:
- proteins - 5.0 gr;
- fats - 0.4 gr;
- carbohydrates - 5.2 gr.
Such low calorie content of a raw vegetable will not harm the figure, but will only contribute to weight loss and healing of the whole organism.
Most often, broccoli is consumed boiled, so the question immediately arises, how many calories are in boiled cabbage? The calorie content of boiled broccoli is even lower, total 28 units, of them:
- proteins - 3.0 gr;
- fats - 0.4 gr;
- carbohydrates - 5.2 gr.
With such a low calorie content, the vegetable contains a large amount of vegetable protein and fat. The ratio of BJU by weight will be as follows:
- proteins - 40.6%;
- fats - 18.5%;
- carbohydrates - 40.9%.
The calorie content of a fried diet vegetable per 100 grams will be much higher - 46 calories. The vegetable absorbs oil and other ingredients during cooking. To reduce the calorie content, cabbage can be steamed and then the number of calories will be only 27 units. In 100 grams of stewed cabbage, there will be a little more calories - 37 units.
If you use broccoli for dietary purposes, then it's better to boil it, steamed or added raw to salads. A low calorie healthy vegetable will help you lose those extra pounds.
The composition and benefits of green vegetables
Broccoli is very rich in its composition of nutrients. It is a nutritionally balanced product. It contains a lot of fiber, which is very important for dietary nutrition. Also in the composition of broccoli there are popular unsaturated fats Omega-3, amino acids that are important in cleansing the body and losing weight. Cabbage is an important staple in many popular diets.
Broccoli is excellent supplier of vital vitamins, minerals:
- A, C, K, PP, U;
- iron and sodium:
- potassium and phosphorus:
- chrome and copper;
- manganese and boron:
- calcium and magnesium.
According to doctors, the daily intake should be 200 grams. It will serve effective preventive product nutrition for many health problems:
At the cabbage there are contraindications. It is undesirable to use it with increased acidity of the stomach and with a disease of the pancreas. If there is a desire to include it in a permanent diet, it is better to make sure that there are no contraindications.
If there are no contraindications, the dietary product is able to prolong youth, help to lose weight and improve health. A healthy vegetable can be prepared in different ways and add variety to the menu for the whole family without harm to health.
Should I tell you what broccoli looks like? Many already use it in their diet. It can be confused with cauliflower, but only out of ignorance. In general, cauliflower and broccoli are not similar to each other. The cauliflower looks like a small white cabbage. Broccoli also has several inflorescences together. More like a small green tree.
In terms of taste, broccoli still resembles cabbage, but more often it has crunchiness even when boiled and fried. She is a rich green color. Rarely seen with a purple color.
You should not worry about the calories in cabbage, there are almost none there. And in terms of vitamins, it is in first place among vegetables. Nevertheless, consider how many calories per 100 grams of this vegetable:
It is worth noting that in general vegetables are non-caloric and are applicable in a diet, but in the case of proper processing. If you pour a bottle of oil or some kind of sauce on them, then the dish will turn out to be high in calories. Make a low-calorie sauce if you can't eat boiled broccoli.
Proteins, fats and carbohydrates in broccoli
In addition to calories, it is important to know the bju content in the product. Scientists have found that caloric content is less important than the content of proteins, fats and carbohydrates. You need to calculate the proportions for your weight, focusing on weight. Next, a menu is compiled based on the calculations.
Vegetables should make up the bulk of anyone's diet. Therefore, it is important to know the content of nutrients in them. Here is a description of the bzhu for broccoli in different types of cooking:
As you can see, if you do not add oil, then the product does not cost anything energetically, but it saturates the body with vitamins and gives a feeling of satiety. Vegetables are added in order to eat less high-calorie foods. Also in vegetables there is a lot of fiber, which cleanses our body and helps in digestion.
Useful properties of broccoli
Much has already been said about the benefits of vegetables and broccoli in particular, but that's not all.
According to many indicators, a person is a herbivore, therefore vegetables, fruits and greens are more useful for us than other foods. Benefits of broccoli:
It is useful for all people: pregnant, lactating, the elderly, children and athletes. Not everyone loves it, you just need to find the right recipe. Thankfully it's full of it now. Below are some recipes using broccoli.
Broccoli in meals
The easiest and most delicious side dish for meat is boiled broccoli. This dish looks beautiful and appetizing (especially if the broccoli is sorted into inflorescences). Serving such a dish is not difficult. Try today to cook the first dish of broccoli.
Cream soup "Tenderness"
In appearance, such a soup is a green mass, but it tastes like a light, delicate masterpiece.
Time spent - 1 hour.
Proteins - 9.5 g; fat - 8.7 g; carbohydrates - 13.9 g; calories - 160 kcal. Based on 100 g of food.
For him you will need:
- broccoli - 1 kg;
- onion - 1 pc.;
- broth - 1 l;
- cream 25% fat - 100 ml;
- garlic - 5 cloves;
- sunflower oil - 1 tbsp;
- salt and spices - to taste.
Cooking order:
- Fry the onion and garlic until golden brown. This will help low heat and constant stirring.
- Chop broccoli and add to stir-fry.
- Add salt and spices. It is better to choose pepper and salt. A lot of spices can spoil the taste, but you can experiment. Focus on your taste.
- The fire must be slow.
- Add to chicken broth.
- We are waiting for boiling and remove from heat.
- Turn the soup into a homogeneous mass, using a blender.
- Again put on a small fire.
- Heat up the cream and pour into the soup.
- We wait for the boil and remove.
Other ingredients can be added to the soup. For example, cheese, nuts, vegetables and herbs. In this regard, there will be many different options that are not similar to each other.
Soup-puree "Vitaminchik"
Kids love this soup as it is served with crackers. Of course, it is better to cook your own croutons. After all, store-bought crackers contain harmful substances, such as flavorings and glutamate. In principle, you can add purchased crackers.
Cooking time - 45 minutes.
Proteins - 2.4 g; fat - 4 g; carbohydrates - 6.8; calories - 68.5 kcal.
Component products:
Cooking instruction:
- We cut or disassemble the broccoli into inflorescences.
- We cut the peeled potatoes into sticks or cubes.
- We lower vegetables into boiling water, salt.
- When the water boils, reduce the heat to medium.
- We cook until ready.
- Fry the onion until golden brown and add to the boiled vegetables.
- Grind the soup with a blender.
- Add warmed cream.
- You can add garlic for taste.
You can cook croutons from a loaf. Cut into slices and fry them in butter. Next, rub with garlic and sprinkle with black pepper.
Tip for broccoli lovers: Before cooking, place the florets in salt water to remove any bugs and spiders.
Salad "With bacon"
With fatty meat (bacon), it is better to choose vegetables to balance the fat content of the dish. In this salad, the smoked taste is intertwined with a light cabbage. It can be prepared in 15 minutes and served on the festive table.
Cooking - 15 minutes.
Proteins - 7.3 g; fat - 14 g; carbohydrates - 3.4 g; calories - 165.6 kcal.
- broccoli - 0.5 kg;
- bacon - 200-300 g;
- tomato - 2 pcs.;
- onion for salad - 1 pc.;
- olive or sunflower oil -50 ml;
- mustard - 1 tsp;
- wine vinegar - 2 tbsp. l.
How to cook:
- We cut or disassemble the broccoli into inflorescences. The second way looks prettier.
- Dip in hot water for 1 minute.
- We cut the tomatoes into cubes.
- Onions in half rings.
- Bacon stripes.
- We mix everything.
- Whisk the mustard, vinegar and oil until smooth and add to the bowl.
You can add hot red pepper to the salad. It will add spiciness and flavor.
Omelet with broccoli "Breakfast"
For breakfast, you can cook a delicious omelette with vegetables. Tasty, satisfying and healthy.
Cooking will take 10-15 minutes.
Proteins - 5.34 g; fats - 7.25 g; carbohydrates - 4.34 g; calories - 104 kcal.
Ingredients of the dish:
Instruction:
- We get inflorescences from broccoli.
- Onion cut into half rings.
- Pepper - straw.
- Heat the butter in a frying pan and then melt the butter.
- Fry the vegetable mixture.
- Break the eggs into another container, add salt and spices.
- Pour over vegetables.
- Cook for 3 minutes for the eggs to cook.
It is recommended to serve as a closed book. Sprinkled with herbs.
For tips on how to cook broccoli deliciously, you will find in the following video:
How many colors of taste give us such exquisite dishes, but not to say that they are difficult or tedious to cook. This truly healthy product saves even more time for housewives, which we often lack. Use recipes. Bring your notes and delight loved ones.
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Broccoli is one of the varieties of cauliflower, and the most useful / and in our opinion, the most delicious /. It contains just a huge amount of vitamins and minerals. For example, in terms of vitamin C content, it surpasses citrus fruits, the content of vitamin beta-carotene, the same as in carrots, vitamin U, is slightly less than in asparagus.
Broccoli contains a wide variety of minerals needed by the body. In addition, it is quite balanced in terms of nutrients: it contains proteins and essential amino acids; unsaturated fatty acids /popular omega-3s/. Like all cabbages, broccoli has a lot of fiber, which is very important for losing weight and cleansing the body. This is the reason why broccoli is so popular in the diet. After all, the calorie content of 100 grams of broccoli is only 34 calories.
Based on it, such a popular diet as the broccoli diet is built. It also goes into the composition of many dietary dishes.
If every day you use 100-200 grams of inflorescences of this cabbage in your diet, you can significantly improve your health. After all, broccoli strengthens the immune system, stimulates the activity of the gastrointestinal tract, strengthens the liver and pancreas, helps prevent diabetes and stomach ulcers, improves the properties of hair, skin, nails, and strengthens the cardiovascular system. Thanks to the sulforaphane it contains, broccoli can slow down the growth of cancer cells. And many more other useful properties.
Therefore, if you want to not only lose weight, but also improve your health, the site site strongly recommends including this healthy vegetable in your diet.
T broccoli calorie and nutritional table.
| The product's name | Number of grams of the product | Contains |
| broccoli | 100g | 34 kcal |
| proteins | 100g | 2.82 gr. |
| fat | 100g | 0.37 gr. |
| carbohydrates | 100g | 6.64 gr. |
| dietary fiber | 100g | 2.6 gr. |
| water | 100g | 89.3 gr. |
100 grams of broccoli contains the following micro and macro elements: Iron 0.73 mg; Zinc 0.41 mg; Copper 49 mcg; Manganese 0.21 mg; Selenium 2.5 mcg; Calcium 47 mg; Magnesium 21 mg; Sodium 33 mg; Potassium 316 mg; Phosphorus 66 mg
100 grams contain the following vitamins:
Vitamin A 0.386 mg
Vitamin PP 0.639 mg
Vitamin A (RE) 386 mcg
Vitamin B1 (thiamine) 0.071 mg
Vitamin B2 (riboflavin) 0.117 mg
Vitamin B5 (pantothenic 0.573 mg
Vitamin B6 (pyridoxine) 0.175 mg
Vitamin B9 (folic) 63 mcg
Vitamin C 89.2 mg
Vitamin E (TE) 0.78 mg
Vitamin K (phylloquinone) 101.6 mcg
Vitamin PP (Niacin equivalent) 1.1071 mg
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