Broccoli Nutrition 100g | Accurate Calories In Raw Broccoli

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Broccoli Nutrition 100g | Accurate Calories In Raw Broccoli

Broccoli Nutrition facts 100g: Broccoli, with its vibrant green & crisp texture, is not only a versatile vegetable but also a powerhouse of nutrition. Pleasant with essential vitamins, minerals and antioxidants, broccoli stacks provide a lot of health benefits that make it a valuable extra for any diet. In this comprehensive guide, we’ll explore broccoli’s nutrient (broccoli nutrition 100g) content, including its calorie count (calories in raw broccoli), and highlight the health benefits of this crossed vegetable.

Here is the description of its nutritional composition per 100 grams:

  • Calories: 34 kcal
  • Protein: 2.8g
  • Fat: 0.4g
  • Carbohydrates: 6.6g
    • Dietary Fiber: 2.6g
    • Sugars: 1.7g
  • Vitamin C: 89.2mg (149% of the Daily Value)
  • Vitamin A: 623 IU (12% of the Daily Value)
  • Vitamin K: 101.6mcg (127% of the Daily Value)
  • Folate: 63mcg (16% of the Daily Value)
  • Potassium: 316mg (9% of the Daily Value)
  • Calcium: 47mg (5% of the Daily Value)
  • Iron: 0.7mg (4% of the Daily Value)
  • Magnesium: 21mg (5% of the Daily Value)
  • Phosphorus: 66mg (7% of the Daily Value)
  • Vitamins: Broccoli is rich in vitamin C, K, and A as well as various B vitamins.
  • Minerals: It provides necessary minerals such as potassium, calcium, and iron.
Broccoli Nutrition 100g | Accurate Calories In Raw Broccoli
Broccoli Nutrition 100g | Accurate Calories In Raw Broccoli

When cooked, broccoli’s nutrients make a little change. Here’s what you can expect from 100 grams of cooked broccoli:

  • Calories: 35 kcal
  • Protein: 2.4g
  • Fat: 0.4g
  • Carbohydrates: 7.2g
    • Dietary Fiber: 3.3g
    • Sugars: 1.4g
  • Vitamin C: 64.9mg (108% of the Daily Value)
  • Vitamin A: 1087 IU (22% of the Daily Value)
  • Vitamin K: 141.1mcg (176% of the Daily Value)
  • Folate: 108mcg (27% of the Daily Value)
  • Potassium: 293mg (8% of the Daily Value)
  • Calcium: 40mg (4% of the Daily Value)
  • Iron: 1.1mg (6% of the Daily Value)
  • Magnesium: 21mg (5% of the Daily Value)
  • Phosphorus: 67mg (7% of the Daily Value)
  • Vitamins & minerals: While cooking can cause some nutrients to decrease slightly, broccoli still retains its valuable vitamins & minerals.

Cooked broccoli enhances certain nutrients, such as vitamin-A & vitamin-K, while slightly reducing its vitamin-C content. The dietary fiber content increases, which can further aid in digestive health. Overall, cooked broccoli remains highly nutritious & beneficial for good health.

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Broccoli, with its vibrant green florets and crisp texture, is not only a culinary delight but also a nutritional powerhouse packed with essential vitamins, minerals, and antioxidants. Often hailed as one of the healthiest vegetables, broccoli offers a wide array of benefits that contribute to overall health and well-being. Let’s explore the remarkable benefits of this versatile vegetable and discover why it deserves a prime spot on your plate.

1. Rich Source of Nutrients:

Broccoli is rich in essential nutrients, including vitamin C, vitamin K, vitamin A, folate, and potassium. It also contains trace minerals such as calcium, magnesium, and phosphorus, making it a nutrient-dense addition to any diet.

2. Rich Powerful Antioxidant Properties:

Loaded with antioxidants like sulforaphane, glucoraphanin, and kaempferol, broccoli helps combat oxidative stress, reduce inflammation, and protect against chronic diseases such as cancer, heart disease, and diabetes.

3. Supports Heart Health:

The combination of fiber, antioxidants, and anti-inflammatory compounds in broccoli supports heart health by lowering cholesterol levels, reducing blood pressure, and promoting healthy blood vessel function, thereby reducing the risk of cardiovascular diseases.

4. Boosts Immune Function:

With its high vitamin C content and immune-boosting properties, broccoli helps strengthen the immune system, ward off infections, and protect the body against pathogens and viruses. Regular consumption of broccoli can help keep you healthy and resilient year-round.

5. Promotes Digestive Health:

Broccoli is an excellent source of dietary fiber, which aids digestion, promotes regularity, and supports a healthy gut microbiome. Fiber-rich foods like broccoli also help prevent constipation, reduce the risk of colon cancer, and improve overall digestive health.

6. Supports Bone Health:

Broccoli is rich in vitamin K and calcium, two essential nutrients for maintaining strong and healthy bones. Vitamin K plays a crucial role in bone metabolism and helps prevent osteoporosis, while calcium contributes to bone density and strength.

7. Aids in Weight Management:

Low in calories and high in fiber, broccoli is a perfect addition to weight loss and management diets. Its high fiber content promotes satiety, reduces hunger cravings, and helps control calorie intake, making it easier to achieve and maintain a healthy weight.

Broccoli is a nutrient-rich vegetable, meaning it provides nutrients in a high amount of nutrients value to its calorie content. Including broccoli in your diet can help promote vitamins, minerals & antioxidants’ intake, which helps in overall health & wellness.

Raw broccoli has a relatively low calorie content, making it an excellent option for people who want to control their weight or reduce their calorie intake. With its high fiber content & low calorie density, Broccoli can help you feel full and satisfied while providing you with the necessary nutrients.

Broccoli is a versatile vegetable which can be enjoyed in many types of recipes. Some popular ways of incorporating broccoli into your diet are as follows:

  • Raw in salad: adds crispness and fresh flavour to raw Broccoli salad. It matches well with many types of dressings and other vegetables.
  • Boiled or cooked in steam: Most of its nutrients are maintained by cooking or boiling broccoli in steam. It can be cooked with herbs and spices or served with light drops of olive oil.
  • Roasted: Frying broccoli with a little olive oil, salt and pepper comes out its natural sweetness and it becomes a delicious side dish.
  • Stir-Fried: Broccoli can be quickly fried with garlic, ginger and soy sauce, which is delicious and nutritious in Asian-induced cuisine.
  • In soups & stews: putting Broccoli in soups and stew increases their nutritional content and gets additional taste and texture.
  • As Pizza Topping: Broccoli can be used as healthy pizza topping, which promotes nutrition in your favourite pizza recipes.
  • In Smoothie: Mixing raw broccoli into smoothie is a great way to increase your vegetables intake. It matches well with fruits like pineapple and common.
Broccoli Nutrition 100g | Accurate Calories In Raw Broccoli
Broccoli Nutrition 100g | Accurate Calories In Raw Broccoli
Conclusion on broccoli nutrition 100g | calories in raw broccoli:

Conclusively, broccoli is not only delicious but also incredibly nutritious. Whether eaten or cooking, broccoli provides a wide range of health benefits, including supporting immune function to promoting heart health. By including broccoli in your regular diet, you can nutrition your body with essential nutrients and enjoy many of its benefits.

By understanding the broccoli 100g nutrition facts, you can make informed choices about how to include this vegetable in your meals. With its numerous health benefits & culinary versatility, broccoli is a valuable addition to any diet.

FAQ for Broccoli Nutrition 100g


Q: What are the benefits of broccoli nutrition facts 100g?

Answer: Broccoli is rich in essential nutrients, including vitamin C, K, and A, as well as folate, fiber and antioxidants. 100 grams of raw broccoli provides approximately 2.8 grams of protein, 6 grams of carbohydrates, 2.6 grams of fiber, and 0.4 grams of fat as well as many types of vitamins and minerals.

Q: How many calories in raw broccoli in 100 grams?

Answer: 100 grams of raw broccoli usually contains approximately 34 calories. Despite the low-calorie volume, broccoli is rich in nutrients, making it an excellent choice for those who maintain a healthy diet and manage their calorie intake.

Q: Is broccoli a good source of protein?

Answer: While broccoli isn’t an important source of protein than animal-based foods, it contains medium amounts of protein, which makes it a valuable extra for vegetarian and vegetarian diet. 100 grams of raw broccoli usually provides approximately 2.8 grams of protein.

Q: What effect does cooking have on the nutritional content of broccoli?

Answer: Cooking broccoli can change its nutritional profile to some extent. While cooking broccoli in steam or light cooking can help maintain its nutrients, boiling or cooking more can cause some loss of vitamins and minerals. However, regardless of the cooking method, broccoli remains a highly nutritious vegetable.

Q: Does broccoli have carbohydrate quantity higher?

Answer: Carbohydrate in broccoli is relatively lower than starchy vegetables like potato or corn. 100 grams of raw broccoli usually contains approximately 6 grams of carbohydrate, an important part of it comes from fiber, which is beneficial for digestive health.

Q: Can broccoli help in weight management?

Answer: Yes, broccoli can be a valuable extra for weight management diet due to its low calories and high fiber content. Fiber present in broccoli helps to promote satiety and reduce overall calorie intake, making it easier to maintain a healthy weight when consuming as part of a balanced diet. Calories in raw broccoli in 100g is 34 cal.

Q: What are the main nutritional differences between raw and cooked broccoli?

Answer: Raw broccoli typically contains vitamin C content higher, while cooked broccoli can have vitamin K and folate more accessible. Cooking can also increase the amount of fiber slightly and bio-availability of some antioxidants can increase.

Q: How many calories does 100 grams of raw broccoli have?

Answer: 100 grams of raw broccoli contains about 34 calories.

Q: What are some easy ways to include more broccoli in your diet?

Answer: You can include raw broccoli in salads and smoothies, include it in stir-fry, fry it as a side dish, make puree in soup, mix with pasta or enjoy it as a healthy breakfast with your favourite dip.

Q: Does eating broccoli regularly have any health benefits?

Answer: Yes, regular intake of broccoli can promote immune system, support bones health, assist digestion, protect cancer, promote cardiovascular health, assist weight management and improve eye health.

Q: Is raw broccoli better than cooked broccoli?

Answer: Both raw and cooked broccoli have their own advantages. Raw broccoli contains more vitamin C and some antioxidants, while cooked broccoli can have higher levels of vitamin K, folate and fiber. Including both forms in your diet can lead to a balanced intake of nutrients.

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