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Broccoli, fresh, cooked with butter or margarine - nutritional information
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Broccoli, fresh, cooked with butter or margarine

🔥 60 Calories
💪 2.6g Protein
⚡ 6.3g Carbohydrates
🥑 2.6g Fat

At a glance

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

Category
Vegetables
Broccoli, fresh, cooked with butter or margarine
Energy density
Light
60 kcal per 100g
Macro energy profile
Balanced
18% Protein · 43% Carbohydrates · 40% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
Low in fatLow in sugarUSDA data

Nutritional Information

60
kcal/100g
Protein
2.6g
Carbohydrates
6.3g
Fat
2.6g
Glycemic Index:
15

About Broccoli, fresh, cooked with butter or margarine

Broccoli, a cruciferous vegetable, is native to the Mediterranean region and has been cultivated for thousands of years. This nutritious plant belongs to the Brassica family, which also includes kale, cauliflower, and cabbage. When cooked with butter or margarine, broccoli takes on a rich flavor that enhances its vibrant green color and crunchy texture, making it a popular side dish in many cuisines around the world. Its versatility allows it to be paired with various proteins and grains, making it a staple in healthy diets.

Nutritionally, broccoli is a powerhouse of vitamins, minerals, and antioxidants. Each 100 grams of cooked broccoli with butter or margarine provides approximately 60 calories, 2.6 grams of protein, 6.3 grams of carbohydrates, and 2.6 grams of fat. Rich in fiber, vitamins C and K, as well as folate, it supports digestive health and contributes to overall well-being. Regular consumption of broccoli can enhance nutrient intake, promote heart health, and aid in weight management while offering a delicious addition to meals.

Health Benefits

Rich in antioxidants, which help combat oxidative stress and inflammation.
Supports immune function due to high vitamin C content.
Promotes healthy digestion with its fiber content.
Contains sulforaphane, which may have anti-cancer properties.
Aids in weight management as it's low in calories and high in fiber.
Contributes to bone health with vitamin K and calcium.
May support heart health by reducing cholesterol levels.
Improves skin health due to its vitamin C and antioxidants.
Helps regulate blood sugar levels, promoting overall metabolic health.
Promotes eye health with carotenoids that may reduce the risk of age-related macular degeneration.

Recommended Food Pairings

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Broccoli pairs well with grilled chicken for a protein-rich meal.
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Combines nicely with brown rice for a fiber-filled dish.
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Great with garlic and lemon for a zesty flavor boost.
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Pairs perfectly with cheese for a creamy and indulgent side.
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Goes well with quinoa, adding protein and essential amino acids.

How to Consume

Serving size
Recommended serving is 150g, approximately 1 medium cup.
Frequency
Recommended frequency is 2-3 times per week.
  • •Steam or sauté broccoli to retain most nutrients.
  • •Try adding spices or herbs to enhance flavor.
  • •Incorporate into stir-fries for a quick meal option.
  • •Blend into smoothies for added nutrition without compromising taste.
  • •Use as a topping for whole grain pizzas for added nutrients.

Selection & Storage

How to choose:

  • ✓Select firm, vibrant green florets without yellowing.
  • ✓Avoid broccoli with wilted leaves or soft stems.
  • ✓Look for tight clusters of florets for freshness.
  • ✓Choose organic if possible to avoid pesticides.
Storage
Store in the refrigerator at a temperature of 0-4°C (32-39°F) with high humidity.
Shelf life
Can be stored for 5-7 days refrigerated, 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with thyroid issues should consult a doctor, as broccoli can interfere with iodine uptake.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort in sensitive individuals.

Frequently Asked Questions

How many calories does Broccoli, fresh, cooked with butter or margarine have?

Broccoli cooked with butter or margarine contains approximately 60 calories per 100 grams. This makes it a low-calorie option that can fit well into a balanced diet while providing essential nutrients.

Is Broccoli, fresh, cooked with butter or margarine healthy?

Yes, broccoli cooked with butter or margarine is healthy. It offers a range of vitamins, minerals, and antioxidants that contribute to overall health. While the butter adds calories and fat, moderation allows for enjoyment without compromising health benefits.

How should Broccoli, fresh, cooked with butter or margarine be stored?

To store broccoli cooked with butter or margarine, keep it in an airtight container in the refrigerator. It is best consumed within 3-5 days for optimal flavor and nutrition.

What are the benefits of eating Broccoli, fresh, cooked with butter or margarine?

Eating broccoli provides numerous health benefits, including improved digestion, enhanced immune function, and potential anti-cancer properties. The addition of butter or margarine can enhance flavor, making it more enjoyable to consume.

How much Broccoli, fresh, cooked with butter or margarine can I eat per day?

It is generally recommended to consume about 150 grams of broccoli, cooked with butter or margarine, a few times a week as part of a balanced diet. This allows you to reap its health benefits without excessive calorie intake.

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