1 serving (91 grams) contains 55 calories, 3.7 grams of protein, 0.6 grams of fat, and 11.2 grams of carbohydrates.
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Nutrition Information
Calories |
110.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 82.0 mg | 3% | |
| Total Carbohydrates | 22.4 g | 8% | |
| Dietary Fiber | 10.2 g | 36% | |
| Sugars | 4.4 g | ||
| protein | 7.4 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 124.0 mg | 9% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 914 mg | 19% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Broccoli cooked
Broccoli is a cruciferous vegetable believed to have originated in the Mediterranean and was cultivated in Italy before spreading globally. Popular in various cuisines such as Italian, Chinese, and Indian, broccoli is often enjoyed steamed, stir-fried, or roasted. Cooked broccoli is nutrient-dense, providing essential vitamins like C and K, and minerals such as potassium and iron. It is low in calories, with one cup (154g) of cooked broccoli containing approximately 55 calories, 5g of protein, 11g of carbohydrates, and 5g of fiber. Its antioxidant properties and phytonutrient content, such as sulforaphane, are key to its health-promoting effects.
Health Benefits
- High in vitamin C (81mg per cup), which supports immune function and collagen production.
- Contains vitamin K (220% of the daily value per cup), crucial for bone health and blood clotting.
- Rich in dietary fiber (5g per cup), promoting digestive health and reducing the risk of constipation.
- Offers sulforaphane, a potent antioxidant linked to reducing inflammation and supporting cell health.
- Provides potassium (458mg per cup), which is essential for heart health and maintaining proper muscle function.
Dietary Considerations
Selection and Storage
Store cooked broccoli in an airtight container in the refrigerator for up to 3-5 days. Reheat gently to preserve its nutrients or use it cold in salads.
Common Questions About Broccoli cooked Nutrition
Is cooked broccoli high in protein?
Cooked broccoli is not particularly high in protein, with about 2.4 grams of protein per 100 grams. However, it is a good source of fiber, vitamins, and minerals, making it a nutritious addition to a balanced diet.
Can I eat cooked broccoli on a keto diet?
Yes, cooked broccoli is keto-friendly as it is low in carbs. A 100-gram serving of cooked broccoli contains only about 4 grams of net carbs, making it an excellent vegetable choice for those following a ketogenic diet.
What are the health benefits of cooked broccoli?
Cooked broccoli is rich in vitamins C and K, folate, and potassium. It is also a good source of antioxidants that support immune function, reduce inflammation, and may help protect against chronic diseases. Additionally, its high fiber content supports healthy digestion.
How much cooked broccoli should I eat per serving?
A typical serving size of cooked broccoli is about 1/2 cup or 78 grams, which provides around 27 calories, 2.6 grams of dietary fiber, and an array of essential vitamins and minerals. Adjust portion sizes based on your dietary needs and goals.
How does cooked broccoli compare to raw broccoli nutritionally?
Cooked broccoli is slightly lower in vitamin C compared to raw broccoli due to heat-sensitive nutrients being diminished during cooking. However, cooking can increase the bioavailability of certain antioxidants like lutein, making both cooked and raw broccoli nutritious options depending on preparation preferences.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
