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Broccoli, cooked, as ingredient - nutritional information
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Broccoli, cooked, as ingredient

🔥 41 Calories
💪 2.7g Protein
⚡ 6.5g Carbohydrates
🥑 0.3g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Broccoli, cooked, as ingredient
Energy density
Light
41 kcal per 100g
Macro energy profile
Carb-led
27% Protein · 66% Carbohydrates · 7% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
Low in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

41
kcal/100g
Protein
2.7g
Carbohydrates
6.5g
Fat
0.3g
Glycemic Index:
15

About Broccoli, cooked, as ingredient

Broccoli is a nutrient-dense vegetable belonging to the Brassica family, which also includes cabbage, kale, and Brussels sprouts. Originating in the Mediterranean region, broccoli has been cultivated for thousands of years and is now widely enjoyed across the globe. Cooked broccoli is particularly popular, as it retains many of its health benefits while providing a tender texture that enhances its flavor. This versatile vegetable can be used in a variety of dishes, from stir-fries to soups, and can even be enjoyed on its own as a side dish.

Nutritionally, cooked broccoli is low in calories, with approximately 41 calories per 100 grams. It is a great source of dietary fiber, vitamins C and K, and several essential minerals. Each serving contains about 2.7 grams of protein, 6.5 grams of carbohydrates, and only 0.3 grams of fat, making it an excellent choice for those seeking to maintain a healthy diet. Broccoli's array of nutrients supports overall health, particularly in areas such as immune function, bone health, and digestive health, making it a staple ingredient in many healthy eating plans.

Health Benefits

Rich in antioxidants, which can help combat oxidative stress.
Supports heart health by lowering cholesterol levels.
May reduce the risk of certain cancers due to its high glucosinolate content.
Promotes digestive health through its fiber content.
Contributes to bone health with high levels of calcium and vitamin K.
Helps with weight management due to its low calorie and high fiber content.
May improve skin health thanks to its vitamin C and antioxidant properties.
Supports immune function with its high vitamin C content.
Aids in detoxification processes in the body.
Can improve eye health due to the presence of lutein and zeaxanthin.

Recommended Food Pairings

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Broccoli and garlic - enhances flavor and boosts health benefits.
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Broccoli and cheese - creamy texture complements the crunch of broccoli.
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Broccoli and lemon - acidity brightens the dish and aids in nutrient absorption.
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Broccoli and quinoa - provides a complete protein source together.
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Broccoli and chicken - lean protein paired with nutrient-dense vegetables.

How to Consume

Serving size
Recommended serving size is 150g, approximately 1 medium cup cooked.
Frequency
Recommended frequency is 3-4 times per week.
  • •Steam broccoli to preserve its nutrients while softening.
  • •Add cooked broccoli to salads for extra crunch and nutrition.
  • •Include broccoli in stir-fries for a colorful and healthy dish.
  • •Puree cooked broccoli into soups for a creamy texture.
  • •Roast broccoli with olive oil and spices for a flavorful side.

Selection & Storage

How to choose:

  • ✓Look for bright green florets without yellowing or wilting.
  • ✓Choose firm stalks that are not too thin or woody.
  • ✓Check for freshness by smelling; it should have a pleasant, earthy aroma.
  • ✓Select broccoli with tightly packed buds for optimal quality.
Storage
Optimal storage conditions are in the refrigerator at a temperature of 0-4°C (32-39°F) with high humidity.
Shelf life
Broccoli can be stored for 5-7 days refrigerated and up to 10-12 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with a history of thyroid issues should consult a healthcare provider due to goitrogen content.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.

Frequently Asked Questions

How many calories does Broccoli, cooked, as ingredient have?

Cooked broccoli contains approximately 41 calories per 100 grams, making it a low-calorie food option that can be easily incorporated into various meals.

Is Broccoli, cooked, as ingredient healthy?

Yes, cooked broccoli is extremely healthy. It is rich in vitamins and minerals, particularly vitamin C and K, and is a good source of dietary fiber. Its low calorie and high nutrient profile make it an excellent choice for a balanced diet.

How should Broccoli, cooked, as ingredient be stored?

Cooked broccoli should be stored in an airtight container in the refrigerator, where it can last for 3-5 days. For longer storage, consider freezing it in a suitable container for up to 10-12 months.

What are the benefits of eating Broccoli, cooked, as ingredient?

Eating cooked broccoli can provide numerous health benefits, including improved digestive health, enhanced immune function, and potential cancer-fighting properties due to its rich antioxidant content.

How much Broccoli, cooked, as ingredient can I eat per day?

A healthy portion size is around 150 grams, which can be consumed several times a week as part of a balanced diet to reap its nutritional benefits.

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