Broccoli is a cruciferous vegetable that is known for its high nutrient content. One cup of cooked broccoli, NFS, contains approximately 102 calories, making it an excellent low-calorie food option.
In addition to being low in calories, broccoli is also high in fiber, making it an excellent choice for those looking to add more fiber to their diet. One cup of cooked broccoli contains approximately 5 grams of fiber.
In this article, we'll explore the many benefits of incorporating cooked broccoli into your diet, as well as some versatile ways to prepare it.
Broccoli - A Nutrient Rich Food
Broccoli is an excellent source of vitamin C, vitamin K, vitamin A, and folate. It is also a good source of vitamin B6, vitamin E, thiamine, and riboflavin. In addition to vitamins, broccoli is also high in minerals such as potassium, calcium, and iron. It is also a good source of dietary fiber, which can help lower cholesterol levels and support digestive health.
Calories in Cooked Broccoli
One cup of cooked broccoli, NFS, contains approximately 102 calories. This makes it an excellent food choice for those who are watching their calorie intake.
Fiber Content of Cooked Broccoli
One cup of cooked broccoli contains approximately 5 grams of fiber. This can help promote satiety and support digestive health.
Vitamins Present in Cooked Broccoli
One cup of cooked broccoli contains approximately 135% of the recommended daily intake of vitamin C, which is essential for immune system function and skin health. It also contains high levels of vitamin K, which is important for bone health and blood clotting. Additionally, broccoli is a good source of vitamin A, which is important for vision and skin health, and folate, which is important for fetal development and red blood cell formation.
Minerals Present in Cooked Broccoli
One cup of cooked broccoli contains approximately 8% of the recommended daily intake of potassium, which is important for heart health and blood pressure regulation. It is also a good source of calcium, which is important for bone health, and iron, which is important for oxygen transport in the body.
Low-Calorie Food Option
One cup of cooked broccoli contains approximately 102 calories, making it an excellent choice for weight loss and weight management. It is also high in fiber, which can help promote satiety and prevent overeating.
Broccoli as a Source of Antioxidants
Broccoli contains high levels of flavonoids, carotenoids, and other antioxidants that can help protect against oxidative stress and inflammation in the body. These compounds have been linked to a reduced risk of chronic diseases such as cancer, heart disease, and diabetes.
Incorporating Cooked Broccoli into Your Diet
Broccoli can be eaten raw or cooked and makes a great addition to salads, soups, stir-fries, and pasta dishes. It can also be roasted or grilled as a side dish or snack. To get the most nutritional benefit from broccoli, it is best to cook it lightly and avoid overcooking, which can destroy some of the vitamins and minerals.
Versatile Ways to Prepare Cooked Broccoli
Broccoli can be boiled, steamed, roasted, or grilled, and can be seasoned with a variety of herbs and spices. It can also be combined with other vegetables, meats, or grains to create a complete and satisfying meal. Try adding broccoli to a vegetable stir-fry with mushrooms, carrots, and bell peppers, or roast it in the oven with garlic and lemon for a flavorful side dish.
Other Health Benefits of Cooked Broccoli
Studies have shown that broccoli can help reduce the risk of cancer, heart disease, and diabetes. It is also high in phytochemicals, which can help support immune function and reduce inflammation. Additionally, broccoli can help promote healthy digestion and support weight loss through its high fiber content and low calorie count.
Let food be thy medicine and medicine be thy food. - Hippocrates
FAQs About Cooked Broccoli calories
1. How many calories are in a cup of cooked broccoli?
A cup of cooked broccoli contains approximately 102 calories.
2. How does cooking broccoli affect its calorie count?
Cooking broccoli can affect its calorie count, as well as its nutrient content. Boiling, for example, can cause some of the nutrients to leach out, resulting in a lower calorie count overall.
3. Is cooked broccoli more or less nutritious than raw broccoli?
It depends on the cooking method. Boiling, for example, can cause some of the nutrients to leach out, while steaming or roasting can help retain more of the nutrients. Overall, raw broccoli is typically the most nutritious.
4. What are some health benefits of cooked broccoli?
Cooked broccoli can provide a variety of health benefits, as it is rich in vitamins, minerals, and antioxidants. It may also help improve digestion, support bone health, and reduce inflammation.
5. How can cooked broccoli be incorporated into a healthy diet?
Cooked broccoli can be incorporated into a healthy diet in a variety of ways, such as sautéing it with garlic and olive oil, adding it to soups and stews, or roasting it with other vegetables. It can also be used as a base for salads or blended into smoothies for an extra nutritional boost.