1 serving (100 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 |
82.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.9 g | 1% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 61.2 mg | 2% | |
| Total Carbohydrates | 16.7 g | 6% | |
| Dietary Fiber | 7.6 g | 27% | |
| Sugars | 3.3 g | ||
| protein | 5.5 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 100 mg | 7% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 682.1 mg | 14% | |
* 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 Cooked broccoli
Cooked broccoli is a nutrient-dense vegetable originating from the Mediterranean region and popularized globally in various cuisines, from Italian to Asian dishes. It is low in calories but rich in essential nutrients, including vitamins C and K, fiber, and antioxidants. A single cup of cooked broccoli contains approximately 55 calories, 5 grams of protein, and significant amounts of important vitamins and minerals, making it a staple for health-conscious diets. Cooking methods such as steaming, boiling, sautéing, or roasting can alter its nutritional content slightly, particularly its vitamin C levels, but it remains a highly nutritious food when prepared properly.
Health Benefits
- Rich in vitamin C, which supports immune function and skin health by promoting collagen production.
- High in dietary fiber, aiding in digestion and supporting healthy cholesterol levels.
- Good source of vitamin K, essential for bone health and proper blood clotting.
- Contains sulforaphane, a powerful antioxidant that may reduce inflammation and support cellular health.
- Provides folate, which is vital for DNA synthesis and important during pregnancy.
Dietary Considerations
Selection and Storage
Store cooked broccoli in an airtight container in the refrigerator for up to 3-4 days. Reheat gently to preserve nutrients and texture.
Common Questions About Cooked broccoli Nutrition
Is cooked broccoli high in protein?
Cooked broccoli is not particularly high in protein, as it contains approximately 2.4 grams of protein per 100 grams. While it's not a significant source of protein, it complements high-protein foods in a balanced diet due to its rich nutrient profile.
Can I eat cooked broccoli on a keto diet?
Yes, cooked broccoli is compatible with a keto diet. It is low in carbohydrates, with about 4 grams of net carbs per 100 grams, and it's rich in fiber, vitamins, and minerals, making it a nutrient-dense choice for keto dieters.
What are the health benefits of cooked broccoli?
Cooked broccoli is packed with health benefits. It's an excellent source of vitamins C and K, aids in digestion due to its fiber content, and is rich in antioxidants like sulforaphane, which may help reduce inflammation and support heart health. Consuming broccoli may also promote bone health due to its high calcium and vitamin K levels.
How much cooked broccoli should I eat in a serving?
A typical serving of cooked broccoli is about 1 cup, which is approximately 150 grams. This serving provides around 55 calories, 5 grams of fiber, and over 100% of your daily recommended intake of vitamin C, making it an ideal portion size for most balanced diets.
How does cooked broccoli compare to raw broccoli in nutrients?
Cooked broccoli retains most of its nutrients, but the cooking process can reduce its vitamin C content slightly. However, cooking enhances the availability of certain antioxidants like beta-carotene and improves digestibility. Steaming is considered the best cooking method to minimize nutrient loss compared to boiling or frying.
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.
