This page may contain affiliate links to products through which we earn commission used to support this website development and operations. You already know that broccoli belongs in a healthful, plant-based diet, but this cruciferous vegetable can provide an even bigger wellness boost if you prepare it a certain way (steamed beats boiled big time). Results from systematic reviews of high-quality clinical trials are clear: low-carb diets can help people lose weight and improve type 2 diabetes control.12. People often wonder if they can eat all of the vegetable, including thick stalks. 1 oz broccoli Atonly 31 calories a cup, broccoli is a popular addition to the plates of those looking to lose weight. 2023 Dotdash Media, Inc. All rights reserved. In a separate bowl mix remaining 1/2 cup cheese, cracker crumbs and butter. Nutritional Info from the WebMD Ingredients Guide Serving Size 0.5 Cup Calories 19 % Daily Value* Total Fat 0 g 0% Saturated Fat 0 g 0% Trans Fat 0 g Cholesterol 0 mg 0% Sodium 11 mg 0%. 1 oz broccoli Vitamin A, or retinol, is only found in animal foods. Broccoli is also rich in indole-3-carbinol, another compound with potential anti-cancer effects: Molecular Nutrition & Food Research 2016: Research on cruciferous vegetables, indole-3-carbinol, and cancer prevention: A tribute to Lee W. Wattenberg [overviewarticle; ungraded] ↩ Plant Foods for Human Nutrition 2019: Dietary broccoli sprouts protect against myocardial oxidative damage and cell death during ischemia-reperfusion [mouse study; very weak evidence], Preventive Nutrition and Food Science 2017: Broccoli ( Brassica oleracea) reduces oxidative damage to pancreatic tissue and combats hyperglycaemia in diabetic rats Broccoli contains 31 calories for one cup (91g) of raw, chopped broccoli. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Verywell Fit's content is for informational and educational purposes only. As a Diet Doctor member, you can access the meal plan with quick and tasty brassica meals below. To stay unbiased we show no ads, sell no physical products, and take no money from the industry. 2014;86:103-12. doi:10.1016/j.ejmech.2014.08.011, Zhang Y, Lv C, Sun J, Song X, Makaza N, Wu Y. 2 Calories: 31 Fat: 0.3g Sodium: 30mg Carbohydrates: 6g Fiber: 2.4g Sugars: 1.5g Protein : 2.5g Vitamin C: 81.2mg Calcium: 42.8mg Vitamin K: 92.8g Magnesium: 19.1mg Carbs A phytochemical compound called sulforaphane in broccoli helps prevent and treat various cancers including prostate cancer, breast cancer, colon cancer, skin, urinary bladder, and oral cancers. If you want to cook broccoli, consider lightly steaming it instead. The two most common broccoli varieties are: Closely related vegetables include broccolini, also known as baby broccoli, which is a hybrid of broccoli and Chinese broccoli; and broccoflower, a cross between broccoli and cauliflower. Track macros, calories, and more with MyFitnessPal. 0.7 g of fiber. The latter is 3 g sugar and 3 g of dietary fiber, the rest is complex carbohydrate. This article lists 13 foods that have powerful anti-inflammatory effects to help lower chronic inflammation. Calorie Breakdown Where do the calories in Broccoli, boiled come from? 2023 Healthline Media LLC. 1 oz broccoli contains about 1% of calcium, How much Iron is in 1 oz broccoli? * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Step. 2014: Effects of different cooking methods on health-promoting compounds of broccoli [nutrient analysis; ungraded]. Broccoli Florets, Birds Eye (1 oz) Calories: 4, Fat: 0g, Carbs: 1g, Protein: 0g Show full nutrition information Green Giant Select Broccoli Florets (1 cup) Calories: 19, Fat: 0g, Carbs: 3g, Protein: 1g Show full nutrition information Broccoli Florets, Organic Trader Joes (1 cup) Calories: 25, Fat: 0g, Carbs: 4g, Protein: 2g Make the pesto: In a blender, combine the basil, olive oil, water, almonds, lemon juice, garlic, nutritional yeast (if using) and salt and puree until smooth. Broccoli works great on its own or paired in stir fry, shredded as part of a slaw, added to a morning omelet or even as a topping on baked potatoes. You are least likely to find varieties like Romanesco broccoli with pointy florets and a greenish-yellowish color. Broccoli is a good source of several vitamins and minerals and is especially rich in vitamin C. 100 grams (3.5 ounces), or approximately one cup of chopped raw broccoli, provides: Vitamin C: 89 mg (149% of the recommended daily intake, or RDI) Vitamin K: 102 mcg (127% of the RDI) Folate (Vitamin B9): 63 mg (16% of the RDI) Eating raw sprouts can increase your risk of exposure to these food-borne illnesses. Broccoli is low in digestible carbs but provides a decent amount of fiber, which promotes gut health and may reduce your risk of various diseases. 2,000 calories a day is used for general nutrition advice. 6 g carbohydrate. 1 oz Amount Per Serving Calories 15 % Daily Values* Total Fat 0.76g 1% Saturated Fat 0.143g 1% Trans Fat - Polyunsaturated Fat 0.237g Monounsaturated Fat 0.318g Cholesterol 0mg 0% Sodium 82mg 4% Total Carbohydrate 1.98g 1% Dietary Fiber 0.9g 3% Sugars 0.38g Protein 0.65g Vitamin D - Calcium 11mg 1% Iron 0.18mg 1% Potassium 80mg 2% Vitamin A 28mcg Spread evenly over casserole. 1 oz broccoli contains about 10 Calories per serving. 1 oz broccoli has 0.48g of sugars, How much protein is in 1 oz broccoli? Fiber, the indigestible part of carbohydrate, can help to reduce cholesterol, promote bowel health, regulate blood sugars, and aid in weight loss. : Protein 1g. Isothicyanates in cruciferous vegetables exhibits anti-cancer properties. Although broccolis potential health benefits remain to be proven, this versatile cruciferous veggie can be a great addition to your life, no matter what kind of diet you eat. These bioactive compounds may have numerous health benefits. A few delicious ways to enjoy your sprouts include: PLOS One Journal: Sulforaphane Bioavailability from Glucoraphanin-Rich Broccoli., Antioxidants & Redox Signaling: Dietary Sulforaphane in Cancer Chemoprevention: The Role of Epigenetic Regulation and HDAC Inhibition., Proceedings of the National Academy of Sciences: Sulforaphane inhibits extracellular, intracellular, and antibiotic-resistant strains of Helicobacter pylori and prevents benzo[a]pyrene-induced stomach tumors., National Library of Medicine: Role of Sulforaphane in Protection of Gastrointestinal Tract Against H. pylori and NSAID-Induced Oxidative Stress.. Broccoli is high in vitamin K and eating large quantities, or sudden changes in the amount consumed can interfere with the effectiveness and safety of Coumadin (warfarin) and reduce its blood-thinning effect. Eatright.org. 1 oz Broccoli Nutrition Facts Serving Size 1 oz Amount Per Serving Calories 10 % Daily Values* Total Fat 0.1g 0% Saturated Fat 0.011g 0% Trans Fat - Polyunsaturated Fat 0.011g Monounsaturated Fat 0.003g Cholesterol 0mg 0% Sodium 9mg 0% Total Carbohydrate 1.88g 1% Dietary Fiber 0.7g 3% Sugars 0.48g Protein 0.8g Vitamin D - Calcium 13mg 1% Iron Plus, mushiness and a rotten smell is an indication that the broccoli is no longer fresh. 2 g fiber. Avoid overcooking, as it will not only make it less visually appealing but will reduce the availability of vitamins and minerals. Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. 2 For the slaw: Add the broccoli slaw, broccoli florets, carrots, cabbage, green onions, raisins, and sunflower kernels to the dressing; stir to combine. For example, it is a key factor in the formation of bile acids, which help you digest fat. Therefore, it should be enjoyed alongside other foods rich in vitamin A to prevent deficiency (4). One cup of raw broccoli (91g) contains 6g of carbs and 2.6g of protein. A donut chart showing which nutrients contribute to the caloric total. Most of the health benefits of broccoli sprouts come from their high level of glucoraphanin. Instead of being quick to discard the stalks and leaves, get creative; shred the stalks for broccoli slaw or riced veggies and use the leaves in omelettes or stir fry. 0 g total fat. Whats more, many of these studies used broccoli sprout extract rather than fresh broccoli, and most were small or of short duration. If you put them in the window for a few hours, they will take on a vibrant green color. Broccoli is one of the most healthy vegetables because of its high amount of vitamin C, K, A, and folate, along with certain compounds that are very effective for preventing and treating cancerous cells. Broccoli heads, the florets at the top, and the attached stem are the edible parts of the plant. flavor dimension. Theyre usually eaten raw in salads or sandwiches, so their delicate balance of nutrition isnt damaged by cooking. Broccoli has been shown to protect certain cells from oxidative stress, reducing the incidence of chronic health disorders such as heart disease. Nutrition Facts for Broccoli (Cooked) Get detailed nutrition data for over 200,000 foods. The total fat content of (1 Oz Serving) 1 oz broccoli is 0.1 g. Within the fat content, a 1 oz broccoli contains 0.01 g of saturated fat, 0 g of trans fat, 0.01 g of polyunsaturated fat and 0 g of monounsaturated fat. Saturated Fat 0g. These 19 veggies will prove your protein theories wrong! The nutrition facts for 1 cup (90 g) of raw broccoli are ( 4 ): Calories: 35 Protein: 2.3 g Carbs: 5.6 g Fiber: 2.2 g Fat: 0.3 g Vitamin C: 91% of the Daily Value (DV) Vitamin K: 77% of the. Some studies have shown sulforaphane to be an effective treatment for a number of mental health disorders. "The stalks should be green and fresh, not brown or yellow." 2,000 calories a day is used for general nutrition advice. Some claim that raw honey is healthier than regular. Some people get concerned about the smell of broccoli and wonder if the smell indicates that the broccoli has gone bad. "Place broccoli in a cold part of the refrigerator like the crisper drawer but away from other fruits and vegetables that also produce ethylene gas.". Although it isnt universal, for many, these benefits are real. 2012;61(8):10581066. This is because its high vitamin K1, which may interact with this medication (41). Broccoli Nutrition Stats. Broccoli (Brassica oleracea italica) is a green vegetable that originated in Italy around the sixth century B.C. You can maintain a beautiful green hue by blanching your broccoli firstthis will not only enhance the broccoli's color but also help soften the stems. This serving contains 0.3 g of fat, 2.6 g of protein and 6 g of carbohydrate. Beef and broccoli nutrition facts and analysis per 1 cup (217 g) Beef and broccoli contains 341 calories per 217 g serving. Listed are selected significant sources of well-absorbed calcium. Fatty acids. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 1,385 likes, 32 comments - Dan Buettner (@danbuettner) on Instagram: "More evidence for a Blue Zones diet from our friends at @nutrition_facts_org . Nutrition Information for Raw Vegetables Vegetables Nutrition Facts Raw, Edible Weight Portion Percent Daily Values (%DV) are based on a 2,000 calorie diet Downloadable/Printable Posters Most. It's a type of flower with a thick, central stalk with grayish-green leaves and green florets (some purple varieties). The biggest difference is in the amount of protein: Kale has 8% of your daily intake per serving to broccoli's 5%. You can eat broccoli round the clock: Get a veggie dose in the morning by adding broccoli to egg dishes or use it as a base or side dish for a low-carb dinner. Broccoli is a high volume, low-calorie food. Cover and refrigerate 1 hour or overnight. These are the types of broccoli with thick stalks and bright green florets. 9 mg of sodium. High fiber foods help in lowering cholesterol levels. It may also offer several benefits, especially for eye health, heart health, and disease prevention. Broccoli is a good source of several vitamins and minerals and is especially rich in vitamin C. 100 grams (3.5 ounces), or approximately one cup of chopped raw broccoli, provides:.footnotes{display:none}.footnote-sup{display:none}sup.footnote-link{width:1rem;margin-right:.3rem;margin-left:.2rem;display:inline-block} She holds a bachelors degree in nutritional sciences from Pennsylvania State University and a masters degree in clinical nutrition from NYU. However, in non-obese participants with poor glycemic control, broccoli sprouts extract had no effect on HbA1c and only lowered fasting blood glucose slightly: Science Translational Medicine 2017: Sulforaphane reduces hepatic glucose production and improves glucose control in patients with type 2 diabetes [randomized trial; moderateevidence], International Journal of Food Sciences and Nutrition 2012: Effect of broccoli sprouts on insulin resistance in type 2 diabetic patients: a randomized double-blind clinical trial [randomized trial; moderateevidence]. This variety is bright green and leafy and technically a turnip family member. ↩ According to studies, boiling broccoli decreases its vitamin C content by 33% to 50%: Journal of Zhejiang University. We comply with the HONcode standard for trustworthy health information. Broccoli is bursting with vitamins and minerals. Let stand covered 4 minutes. These include (13, 14, 15, 16, 17, 18, 19): Broccoli is high in many plant compounds that have been associated with health benefits. Barbie was previously the Advanced Nutrition Coordinator for the Mount Sinai Diabetes and Cardiovascular Alliance and worked in pediatric endocrinology at The Steven and Alexandra Cohen Children's Medical Center. This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits (2, 3). When Canadian researchers tested crops of sprouts, they found salmonella, listeria, staph, and other pathogens that can cause illness or even death. Try some of our favorites: Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. 30 calories. 60 to 90 (depending on brand) Cocktails: (carbohydrates depend on recipe used) Alexander. 2012;63(7):767-71. doi:10.3109/09637486.2012.665043, Blekkenhorst LC, Sim M, Bondonno CP, et al. B. The latter is 0.9 g sugar and 1.5 g of dietary fiber, the rest is complex carbohydrate. Weight loss. See additional information. Food Science and Biotechnology 2017: Effect of different cooking methods on the content of vitamins and true retention in selected vegetables [nutrient analysis; ungraded] ↩ One study found that boiling broccoli decreased its folate content by 56%, while steaming for up to 15 minutes resulted in no observable folate loss. Broccoli sprouts and their extracts have also shown promise at treating or preventing a number of health issues. Looking for some healthy broccoli recipes? Are you a broccoli lover, or not really a fan? A 100-g serving of broccoli contains 2.8 g of protein and 34 calories. Calories 9.9. The sugars are fructose, glucose, and sucrose, with small amounts of lactose and maltose (4). Broccoli is associated with several health benefits. Broccoli contains beta carotene, which your body converts into vitamin A. Admittedly, plain broccoli doesnt taste wonderful to everyone. Get full nutrition facts for 1 oz broccoli, Broccoli and plan your meals using our online calorie counter and nutrition facts finder. Test subjects who ate 2.5 ounces of broccoli sprouts every day showed lower levels of ulcer-causing bacteria than those who munched on alfalfa sprouts instead. Researchers have found that sulforaphane may help reduce levels of a compound called glutamate, which has been linked to disorders like depression and schizophrenia. In these studies, broccoli, Brussels sprouts, cabbage, and cauliflower were the most common vegetables grouped as cruciferous vegetables. doi:10.1016/j.metabol.2012.01.017, Bahadoran Z, Tohidi M, Nazeri P, Mehran M, Azizi F, Mirmiran P. Effect of broccoli sprouts on insulin resistance in type 2 diabetic patients: a randomized double-blind clinical trial. Cholesterol has many important functions in your body. One issue is that researchers typically rely on self-reported intake via food frequency questionnaires, which have been criticized as highly inaccurate.17. The effect of nutritional composition on the glycemic index and glycemic load values of selected Emirati foods. 85 g of Fried broccoli contains 13.60 mcg vitamin A, 25.4 mg vitamin C, 0.09 mcg vitamin D as . Vegetables growing below ground contain more carbs (especially potatoes). Broccolis carbs mainly consist of fiber and sugars. In addition, diets that are higher in fiber are associated with a decreased risk of colon cancer. These nutrients may: Potential side effects of eating broccoli: Most people can safely enjoy the cruciferous vegetable, but certain individuals may need to be cautious. However, at Diet Doctor, we dont recommend counting calories. Food Labeling & Nutrition, Recalls, Market Withdrawals and Safety Alerts, Label Claims for Food & Dietary Supplements, Nutrition Labeling Information for Restaurants & Retail Establishments, Nutrition Education Resources & Materials. 144. Broccoli is very low in calories, providing only 35 calories per cup, or 90 grams (g). Season to taste, stir and serve. Beer, non-alcoholic. NUTRITION FACTS - BROCCOLI - 1 OZ BROCCOLI FRESH BROCCOLI, Nutrition Facts Summary for 1 oz broccoli. Eating foods high in fiber helps you feel full longer after eating. It is high in many nutrients, including a family of plant compounds called isothiocyanates, which may have numerous health benefits. Total carbs in a ↩ Several systematic reviews of randomized controlled studies (RCTs) have concluded that low-carb diets are often superior to low-fat diets for weight loss and reducing blood glucose levels in people with type 2 diabetes: Obesity Reviews 2016: Impact of low-carbohydrate diet on body composition: meta-analysis of randomized controlled studies [strong evidence], Nutrients 2020: Impact of a ketogenic diet on metabolic parameters in patients with obesity or overweight and with or without type 2 diabetes: A meta-analysis of randomized controlled trials [systematic review of randomized trials; strongevidence]. The most abundant one is sulforaphane. Where do the calories in Broccoli, raw come from? One cup of chopped, cooked broccoli has 5 grams of fiber. One is that it's a good source. Other studies have shown that broccoli sprouts may decrease insulin resistance in patients with type 2 diabetes. Very rarely, this can progress to a swollen throat or anaphylaxis. Drain and season to taste. This article explains the differences between raw and regular honey. Percentages are based on a diet of 2000 calories a day. Like cabbage, broccoli is a member of the cruciferous family of vegetables that also includes Brussels sprouts, cauliflower, and kale. If you are taking warfarin, Pike adds that its important to speak with your healthcare provider about how to properly manage your medication and your vitamin K intake. Sulforaphane is a natural plant compound found in many cruciferous vegetables like broccoli. That's because vitamin C and glucosinolates in broccoli are water-soluble, which makes them more susceptible to loss during the cooking process. Vegetables. In .css-1me6ynq{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.0625rem;text-decoration-color:#125C68;text-underline-offset:0.25rem;color:#125C68;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-1me6ynq:hover{color:#595959;text-decoration-color:#595959;}a recent survey of more than 5,000 Americans conducted by Green Giant, consumers rated broccoli as their favorite vegetable (even surpassing carrots and corn). Amount Per Serving. A 3-ounce (84-gram) serving of cooked, mature broccoli florets or broccoli sprouts provide virtually the same calories and macronutrients, meaning the same amount of protein, carbs, and fat (2, 5). Contains no preservatives, just broccoli. The https:// ensures that you are connecting to the official website and that any information you provide is encrypted and transmitted securely. Broccoli Cooked Boiled Drained Without Salt, Broccoli Frozen Chopped Cooked Boiled Drained Without Salt. 81 mg vitamin C (90% DV) 93 mcg vitamin K (78% DV) *Percent Daily Values are based on a 2,000 calorie diet. Role in cancer prevention and therapy. Cruciferous vegetables like broccoli provide sulfur-containing compounds that are responsible for their often pungent taste (20). contains about [overviewarticle; ungraded] ↩ Small trials of overweight people and smokers found that increased intake of broccoli or broccoli sprouts reduced levels of c-reactive protein (CRP): Clinical Nutrition 2019: Effects of long-term consumption of broccoli sprouts on inflammatory markers in overweight subjects [non-controlled study; weakevidence], International Journal of Food Sciences and Nutrition 2014: Effect of 10-day broccoli consumption on inflammatory status of young healthy smokers [non-controlled study; weakevidence]. They add a pleasant crunch to foods and make an excellent carrier for sauces and salad dressings. They also had less inflammation. Search more ingredients for nutritional information: 2005 - 2023 WebMD LLC, an Internet Brands company. This serving contains 23 g of fat, 23 g of protein and 12 g of carbohydrate. Most markets stock Calabrese broccoli, destiny broccoli, and belstar broccoli. 2000 calories a day is used for general nutrition advice. In a GuideDo you need to eat fruits and vegetables to be healthy? Int J Food Sci Nutr. The George Mateljan Foundation. Daily values are based on a 2000 calorie a day diet. Simply put, observational studies cant prove that specific foods decrease disease risk or lead to health improvements.
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1 ounce broccoli nutrition