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Broccoli, NS as to form, cooked - nutritional information
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Broccoli, NS as to form, cooked

🔥 63 Calories
💪 2.6g Protein
⚡ 6.3g Carbohydrates
🥑 3g Fat

At a glance

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

Category
Vegetables
Broccoli, NS as to form, cooked
Energy density
Moderate
63 kcal per 100g
Macro energy profile
Balanced
17% Protein · 40% Carbohydrates · 43% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
Low in fatLow in sugarUSDA data

Nutritional Information

63
kcal/100g
Protein
2.6g
Carbohydrates
6.3g
Fat
3g
Glycemic Index:
15

About Broccoli, NS as to form, cooked

Broccoli, or Brassica oleracea, is a nutrient-dense vegetable that belongs to the cruciferous family. Originating in the Mediterranean region, it has become a staple in cuisines worldwide due to its versatility and health benefits. Cooked broccoli is particularly popular, offering a tender texture and milder flavor compared to its raw counterpart, making it an ideal addition to a variety of dishes, from stir-fries to casseroles. Nutritionally, cooked broccoli is low in calories, with approximately 63 calories per 100 grams. It is a good source of dietary fiber, vitamin C, and several essential minerals, including potassium and iron. This vegetable is celebrated for its antioxidant properties and potential cancer-fighting compounds. Incorporating cooked broccoli into your diet can contribute to overall health, supporting immune function and enhancing digestive health while providing a satisfying, low-calorie option for meal planning.

Health Benefits

Rich in antioxidants that may help reduce oxidative stress.
Supports heart health by lowering cholesterol levels.
Aids in digestion due to its high fiber content.
May enhance bone health through vitamin K content.
Contains anti-inflammatory properties that can reduce chronic inflammation.
Supports immune function with a significant vitamin C contribution.
May help in weight management due to its low calorie density.
Potentially reduces the risk of certain types of cancer.
Improves skin health with its vitamin A and vitamin C.
May enhance detoxification processes in the body.

Recommended Food Pairings

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Garlic - enhances flavor and provides additional health benefits.
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Olive oil - increases nutrient absorption and adds healthy fats.
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Lemon juice - adds brightness and aids in iron absorption.
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Cheese - provides a creamy texture and adds calcium.
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Chicken - combines protein with fiber for a balanced meal.

How to Consume

Serving size
Recommended serving is 150g, approximately 1 medium cup cooked.
Frequency
Recommended frequency is 2-3 times per week.
  • •Steam broccoli to preserve nutrients while achieving tenderness.
  • •Add to soups or stir-fries for enhanced flavor and nutrition.
  • •Pair with protein sources for a balanced meal.
  • •Experiment with spices and herbs for varied flavors.
  • •Use in salads for added crunch and nutrition.

Selection & Storage

How to choose:

  • ✓Look for bright green florets and firm stalks when selecting fresh broccoli.
  • ✓Avoid any yellowing or wilting, which indicates age.
  • ✓Check for compact florets, as loose ones may be overripe.
  • ✓Select broccoli that feels heavy for its size, indicating freshness.
Storage
Store in a cool, humid place; ideally in the refrigerator's vegetable drawer.
Shelf life
Best consumed within 5-7 days refrigerated; can be frozen for up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals with thyroid disorders should consult a doctor due to goitrogens.
  • ⚠️People with certain digestive issues may experience discomfort from high fiber intake.
  • ⚠️Allergic reactions are rare but possible in sensitive individuals.
  • ⚠️Excessive consumption may lead to digestive upset due to high fiber content.
  • ⚠️Cooking methods can affect nutritional value; avoid overcooking to maintain health benefits.

Frequently Asked Questions

How many calories does Broccoli, NS as to form, cooked have?

Cooked broccoli contains approximately 63 calories per 100 grams, making it a low-calorie option ideal for a healthy diet.

Is Broccoli, NS as to form, cooked healthy?

Yes, cooked broccoli is very healthy, rich in vitamins, minerals, and antioxidants that support overall health, including the immune system and digestive health.

How should Broccoli, NS as to form, cooked be stored?

Store cooked broccoli in an airtight container in the refrigerator for 3-5 days. For longer storage, freeze it in portions for up to 3 months.

What are the benefits of eating Broccoli, NS as to form, cooked?

Eating cooked broccoli provides numerous benefits, including high fiber content that aids digestion, antioxidants that fight inflammation, and essential vitamins that support immune health.

How much Broccoli, NS as to form, cooked can I eat per day?

A recommended portion is about 150g (1 medium cup) per day, which can be part of a balanced diet including a variety of vegetables.

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