Although it is advised to include broccoli in the diet, how many calories does broccoli contain? What is the food's nutritional value? This is what we will learn about in this article.
Broccoli is one of the special foods, as it contains a huge amount of nutrients and a small amount of calories, which makes it a source of various health benefits. In this article, you'll discover information on broccoli's calories and health advantages.
Calories in broccoli
With only 32 calories per 100 grammes, broccoli is a low-calorie food that allows you to enjoy a variety of health benefits without worrying about gaining weight.
The nutritional value of 100 grammes of broccoli is as follows:
| food item |
Nutritional value |
| water |
90 gr |
| protein |
2.57 gr |
| carbohydrates |
6.29 gr |
| Dietary fiber |
2.4 gr |
| Minerals and vitamins |
|
| calcium |
46 milligrams |
| phosphorous |
67 milligrams |
| potassium |
303 milligrams |
| vitamin C |
53.3 milligrams |
| Vitamin B9 |
65 milligrams |
| Vitamin K |
102 milligrams |
Benefits of broccoli
In addition to having few calories, broccoli has a number of health advantages, some of which are listed below:
- Increase body immunity: Broccoli contains vitamin C, which has antioxidant properties, which contributes to supporting the immune system and helping to fight diseases.
- Maintaining a healthy digestive system: The dietary fiber in broccoli helps improve digestion and reduce constipation .
- Reducing the risk of cancer: This is due to the antioxidants present in broccoli, which contribute to maintaining the health of body cells and preventing their damage, in addition to the fact that some of the antioxidants present in broccoli have anti-tumor properties.
- Promoting skin health: Vitamin C in broccoli helps produce collagen, which plays an effective role in maintaining healthy skin and preventing wrinkles.
- Reducing blood sugar levels: Broccoli helps control blood sugar levels, especially in patients with type 2 diabetes, due to its sulforaphane and dietary fiber content.
- Cardiovascular protection: Broccoli's potassium , antioxidants, and fiber content may help prevent cardiovascular disease.
Nutritional tips for broccoli
Following our discovery of broccoli's calorie content, nutritional value, and health advantages, here are some advice-related suggestions:
- When purchasing broccoli, opt for pieces that are firm, firm to the touch, and dark green in colour. Yellowish-tinted pieces should be avoided.
- Wash broccoli right before eating it because keeping it wet can cause mould to grow.
- Broccoli should be stored in the refrigerator drawer in perforated or loose-fitting bags.
- Be aware that boiling broccoli removes up to 90% of the nutrients in it, so it is preferable to prepare it in other ways such as roasting, steaming, or even using the microwave. Broccoli can also be consumed raw, such as with hummus or salad.
- If you take blood-thinning drugs like warfarin, be careful how much broccoli you consume because these drugs may interfere with the vitamin K content of broccoli.
- Seek medical help if you experience difficulty breathing or swelling after eating broccoli. This suggests that you have an allergy to a component of broccoli.
- Use the broccoli stems and leaves as well. While typically only the florets are consumed, broccoli contains a wealth of nutrients throughout the plant. For instance, broccoli leaves have the highest concentration of antioxidants, along with calcium, vitamin K, and vitamin E.