Broccoli is a nutritious vegetable that is often consumed in various forms. In this article, we will focus on 1 oz broccoli, which contains 8 calories.
Apart from being low in calories, 1 oz broccoli is also a good source of carbohydrates and protein. In this article, we will discuss the exact nutritional value of 1 oz broccoli and the health benefits that come with consuming this vegetable.
We will also look at some ways in which 1 oz broccoli can be prepared and cooked, along with some variations of dishes that can be made using this vegetable. Read on to discover more about the wonders of 1 oz broccoli.
Calories in 1 oz Broccoli
As mentioned earlier, 1 oz broccoli contains 8 calories. This makes it an ideal vegetable to consume for those watching their calorie intake.
Carbohydrates in 1 oz Broccoli
1 oz broccoli contains 1.53 grams of carbohydrates, making it a good source of this macronutrient. Carbohydrates are essential for providing energy to the body and maintaining brain function.
Protein in 1 oz Broccoli
1 oz broccoli contains 0.72 grams of protein, making it a decent source of this macronutrient. Protein is important for building and repairing tissues in the body.
Vitamins and Minerals in 1 oz Broccoli
1 oz broccoli is a rich source of vitamins and minerals. It contains 14% of the recommended daily intake (RDI) of vitamin C, which helps to strengthen the immune system. It also contains 4% of the RDI of vitamin A, which is important for maintaining healthy vision, skin, and bones. Additionally, 1 oz broccoli contains 2% of the RDI of iron, which is necessary for transporting oxygen throughout the body. Other important vitamins and minerals present in 1 oz broccoli include vitamin K, vitamin B6, folate, potassium, and phosphorus.
Health Benefits of 1 oz Broccoli
Eating 1 oz broccoli regularly can provide numerous health benefits. Broccoli is known for its cancer-fighting properties, thanks to the presence of sulforaphane, a compound that can help to prevent the growth of cancer cells. 1 oz broccoli also contains fiber, which can help to reduce the risk of heart disease and improve digestive health. Furthermore, the vitamins and minerals found in broccoli can help to boost the immune system, support bone health, and improve brain function.
Ways to Prepare 1 oz Broccoli
1 oz broccoli can be prepared in various ways, depending on personal preference. It can be steamed, boiled, stir-fried, or roasted. To steam 1 oz broccoli, simply place it in a steamer basket over a pot of boiling water for 3-5 minutes, or until tender. To roast 1 oz broccoli, toss it in olive oil, salt, and pepper, and bake in the oven at 400°F for 15-20 minutes, or until crispy. Stir-frying 1 oz broccoli with garlic, ginger, and soy sauce is another delicious way to enjoy this vegetable.
Variations of 1 oz Broccoli Dishes
1 oz broccoli can be used in various dishes, including salads, soups, stir-fries, curries, and casseroles. It can be paired with other vegetables such as carrots, bell peppers, and mushrooms, as well as with chicken, tofu, and shrimp. One popular dish that features 1 oz broccoli is the classic beef and broccoli stir-fry. Another popular recipe is broccoli and cheddar soup, which is perfect for a cozy night in. With so many variations available, there's something for everyone when it comes to 1 oz broccoli dishes.
Broccoli Serving Sizes
While 1 oz broccoli is a great way to enjoy this vegetable, serving sizes can vary depending on the recipe or meal. A standard serving size of broccoli is around 1 cup, which weighs approximately 91 grams. This serving size contains just 31 calories, making it an excellent option for those looking for a low-calorie vegetable. It also contains 2.6 grams of protein and 2.5 grams of fiber, along with numerous vitamins and minerals.
Broccoli Recipes and Ideas
If you're looking for some recipes and ideas to try with 1 oz broccoli, here are a few to get you started:
- Broccoli and cheddar soup
- Beef and broccoli stir-fry
- Garlic roasted broccoli
- Broccoli and mushroom frittata
- Broccoli and chicken casserole
Here are some frequently asked questions and answers related to broccoli nutritional information:
- What is the nutritional value of 1 cup of broccoli?
1 cup of broccoli contains 55 calories, 4.3 grams of protein, 10.6 grams of carbohydrates, 2.6 grams of fiber, and numerous vitamins and minerals. - Is broccoli a good source of protein?
While broccoli is not a high-protein food, it still contains a decent amount of this macronutrient. 1 cup of chopped broccoli contains around 2.6 grams of protein. - What are the health benefits of eating broccoli?
Broccoli is known for its cancer-fighting properties, heart-healthy fiber, and immune-boosting vitamins and minerals. It may also support bone health, improve digestion, and enhance brain function.
Broccoli is often called a 'superfood' due to its high nutritional content and numerous health benefits.
FAQs about 1 oz Broccoli (Spears, with Salt, Frozen, Drained, Cooked, Boiled)
1. What are the health benefits of broccoli?
Broccoli is a nutritional powerhouse, rich in fiber, vitamins C and K, folate, and potassium. It also contains antioxidants and is believed to have anti-inflammatory properties.
2. How many calories are in 1 oz of cooked broccoli?
There are only 8 calories in 1 oz of cooked broccoli.
3. How should I prepare broccoli to maximize its nutritional value?
Broccoli is healthiest when eaten raw or lightly steamed to retain its nutrients. Cooking methods that involve excessive boiling or frying can reduce its nutritional content.
4. Can broccoli help me lose weight?
Yes, broccoli is an excellent low-calorie food that can help you lose weight. Its high fiber content can help you feel full and satisfied, reducing the urge to overeat.
5. Is it safe to eat broccoli every day?
Yes, it is safe to eat broccoli every day, as long as you don't have an allergy or sensitivity to it. However, it's always good to vary your diet and include a variety of fruits, vegetables, and other foods for optimal nutrition.