CALORIC RATIO PYRAMID™ This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. One cup (91 grams) of raw broccoli provides 2.3 grams of fiber, which is about 5–10% of the Daily Value (DV) (7). A unique family of plant compounds called isothiocyanates sets cruciferous vegetables apart from other veggies. Here are the top 14 health benefits of broccoli. Broccoli contains a variety of vitamins and minerals, including (8, 9, 10, 11, 12, 13): Broccoli also contains numerous other vitamins and minerals in smaller amounts. Log food: Ted's Montana Grill Parmesan Roasted Broccoli. Broccoli is high in many vitamins and minerals, including folate, potassium, manganese, iron, and vitamins C and K1. Here are 21 healthy and delicious vegetables that are low in carbs. The sugars are fructose, glucose, and sucrose, with small amounts of lactose and maltose (4). If you’re looking for a health boost, consider adding this cruciferous vegetable to your diet today. Healthline Media does not provide medical advice, diagnosis, or treatment. Broccoli is one of the world’s most popular vegetables. © 2005-2020 Healthline Media a Red Ventures Company. Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe. Calories In Grilled Chicken with Broccoli Florets Calories: 241 , Fat: 11g , Carbs: 9g , Protein: 30g , Fiber: 4g Calories In Broccoli florets with carrots in celery root puree Cooked Broccoli (Fat Not Added in Cooking), Broccoli (with Salt, Drained, Cooked, Boiled), Trader Joe's Southwest Style Sweet Potato Sauté Bowl, Green Giant Veggie Fries Cauliflower Ranch with Bacon, Trader Joe's Broccoli & Cauliflower Sauté Kit, Columbia Organic Multi-Colored Cauliflower. Studies suggest that Isothiocyanates affect liver enzymes, reduce oxidative stress, decrease inflammation, stimulate your immune system, and combat the development and growth of cancer (27, 28, 29). 2 . Calories per serving of Parmesan Broccoli 119 calories of Olive Oil, (1 tbsp) 25 calories of Broccoli, fresh, (1 cup, chopped) 23 calories of Parmesan Cheese, grated, (1 tbsp) 5 … 99 Calorie Broccoli Soup. 260 calories. Calorie count for Broccoli, flower clusters, raw and more foods. This article tells you everything you need to know about broccoli. Vegetables are a very important food group on a low-carb diet. Substances in broccoli bind with bile acids in your gut, increasing their excretion and preventing them from being reused (35). Afterward, the bile acids are reabsorbed into your bloodstream and used again. These 19 veggies will prove your protein theories wrong! 1 tablespoon (15 ml) cornstarch for flour. Calories from Fat 0 ( 0 %) % Daily Value *. This effect has been linked to a reduced risk of heart disease and cancer (2). NUTRITION FACTS - BROCCOLI - 1 CUP CHOPPED BROCCOLI FRESH BROCCOLI 1 cup chopped broccoli Broccoli is loaded with compounds that are believed to protect against cancer. 180 calories. However, some considerations are worth mentioning (39). Calories per serving of Roasted Broccoli (1 cup/serving) 80 calories of Olive Oil, (0.67 tbsp) 41 calories of Broccoli, fresh, (1.67 cup, chopped) * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 230 calories. You may think you have to get your protein from meat, nuts, or eggs. This article reviews whether mayo is safe when…. 8 oz. 1 order. Still, it may have undesirable effects on the thyroid in some people and may interfere with blood-thinning medicine. Impaired eyesight is a common consequence of aging. Broccoli’s low-calorie count make it an ideal weight-loss food. Though broccoli supplements are also available, they may not contribute an equivalent amount of isothiocyanates and thus may not give the same health benefits as eating whole, fresh broccoli (33, 34). Sulforaphane: Benefits, Side Effects, and Food Sources, 11 Recipes That Will Make You Love Broccoli, Cruciferous Vegetables: Health Benefits and Recipes, 19 High-Protein Vegetables and How to Eat More of Them, Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts, Broccoli Compound Eases Autism Symptoms by Mimicking a Child's Fever, The 13 Most Anti-Inflammatory Foods You Can Eat. For a Serving Size of 1 cup ( 91 g) How many calories are in Broccoli, Cauliflower & Carrots? The most abundant one is sulforaphane. Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. Your daily values may be higher or lower depending on your calorie needs. All trademarks, copyright and other forms of intellectual property are property of their respective owners. It can promote gut health, help prevent various diseases, and aid weight loss (5, 6). There are 30 calories in 1 cup, diced (3.1 oz) of Broccoli, raw. Broccoli is relatively high in protein, which makes up 29% of its dry weight, compared to most vegetables. Broccoli is usually well tolerated, and allergy is rare. This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits (1, 2). This article reviews sulforaphane, including its benefits. (30 ml) all-purpose or rice flour; 1 1/2 cups (360 ml) buttermilk, low fat; 1/2 cup (60 g) Parmigiana Reggiano cheese; 1/4 tsp. Ingredients. 1 cup (100g) Log food: Green Giant Chopped Broccoli Simply steam. Calories in Broccoli. The calories in vegetables vary from vegetable to vegetable. grams cup oz. ... * Percent Daily Values are based on a 2,000 calorie diet. Nutrition Facts. 5.0 grams carbs. Cooking this vegetable on high heat can reduce these effects (40). It also boasts more protein than most other vegetables. What’s more, this vegetable may help lower cholesterol and boost eye health. 4 oz. (14 g) butter; 2 tbsp. Our website services, content, and products are for informational purposes only. Broccoli (Brassica oleracea) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts. In fact, it provides a little bit of almost every nutrient you need. Broccoli is very low in calories, providing only 31 calories per cup (91 grams). Your daily values may be higher or lower depending on your calorie needs: Calories: 2,000: ... 0.5 cup, chopped or diced (44 g) 1 cup, chopped (88 g) 1 stalk (151 g) 1 bunch (608 g) (2.5 ml) dried thyme or to taste The nutrition facts for 1 cup (91 grams) of raw broccoli are (3): Broccoli’s carbs mainly consist of fiber and sugars. There are only 30 calories in 1 cup raw broccoli or 50 calories in a 148g serving of broccoli. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Broccoli’s isothiocyanates may improve many risk factors for disease and reduce your risk of cancer. Vitamin A deficiency may cause night blindness, which can be reversed with improved vitamin A status (38). A serving is 1/2 cup cooked or 1 cup raw. Get nutrition facts in common serving sizes: 100g, … Broccoli is considered a goitrogen, which means that high amounts may harm the thyroid gland in sensitive individuals. Sulforaphane occurs at 20–100 times higher amounts in young broccoli sprouts than in full-grown heads of this vegetable (32). They contain about 25 calories a serving. This article examines the benefits and key differences of…, The results of a small clinical trial show that a chemical derived from broccoli sprouts may improve symptoms of autism like repetitive movements…. Log food: Old Country Buffet Broccoli Bacon Salad. 2.0 grams protein. Log food: Smokey Bones Fresh Steamed Broccoli. View an image of 33.10349 calories in 1 cup(s) of Broccoli - Frozen. 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. It is easy to prepare and edible both raw and cooked. According to the Nutrient Data Laboratory, a 1/2 cup serving of chopped broccoli delivers around 3 grams of carbohydrates. Broccoli is usually well tolerated. For example, it is a key factor in the formation of bile acids, which help you digest fat. It is also a decent source of fiber and higher in protein than most other vegetables. 2,000 calories a day is used for general nutrition advice. Some have more calories than others but generally as a group they are low in calories. Low In Fat Low Calorie Density High In Fiber There is 31 calories in 91 grams of Broccoli, raw.With 34 calories per 100 grams, this food would be considered a Low calorie density food. Chronic inflammation can lead to weight gain and disease. This article lists 13 foods that have powerful anti-inflammatory effects. Romano for Parmesan Cheese. There are 144 calories in 1 bunch (15.4 oz) of Broccoli Raab (Rapini), cooked. This serving of broccoli also provides 15 calories and just over 1 gram of both protein and fiber. This vegetable may thus boost eyesight in individuals with a low vitamin A intake. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Sulforaphane is a natural plant compound found in many cruciferous vegetables like broccoli. 1 package (60g) Nutrition Facts. It makes a nice change from a heavy creamy broccoli soup, and for 99 calories per serving, you can easily have 2 bowls! In a 1 cup Chinese Broccoli ( (1 Cup Chinese Broccoli Serving) ) there are about 19 calories out of which 6 calories come from fat. 0 grams fat. 1 cup (88g) Log food: Taylor Farms Broccoli Crunch Chopped Salad Kit. 0.85g. of oyster sauce is 4.5 calories; and 1/2 cup … 3.0 grams fiber. Proteins are the building blocks of your body, necessary for both growth and maintenance. Calorie breakdown: 8% fat, 65% carbs, 27% protein. However, the total carb content is very low, with only 3.5 grams of digestible carbs per cup (91 grams). Chinese chicken and broccoli nutrition depends on the sauces and other ingredients in the dish. These include (14, 15, 16, 17, 18, 19, 20): Broccoli is high in many plant compounds that have been associated with health benefits. Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber and antioxidants. These vegetables are known for their beneficial health effects. It also contains about 3 calories that come from fat. Broccoli contains beta carotene, which your body converts into vitamin A. For a bowl of broccoli cheese soup, calories come to about 263, depending on the brand. It is high in many nutrients, including a family of plant compounds called isothiocyanates, which may have numerous health benefits. Calories, fat, protein, and carbohydrate values for for 1 Cup Broccoli and other related foods. 1 cup (84g) ... Blue Apron Pork Chops & Apricot Pan Sauce w/ Cheesy Purple Potatoes & Broccoli Prepared. Non-starchy vegetables like greens, radishes, broccoli, tomatoes, and cauliflower are very low in calories. Nutrition Facts. Cooked fresh broccoli. That said, the amount of protein in each serving is relatively low. A 1 Cup Chopped Broccoli of Broccoli contains about 31 Calories per serving. There are 230 calories in a Cup Broccoli Cheddar Soup from Panera. * Percent Daily Values are based on a 2,000 calorie diet. Food analysis. Broccoli is very low in calories, providing only 31 calories per cup (91 grams). Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Takes just a few minutes to make too. Broccoli is rich in various antioxidants and plant compounds, which contribute to its health benefits. Frozen. However, because of its high water content, 1 cup (91 grams) of broccoli only provides 3 grams of protein. 1 spoon (100g) Nutrition Facts. These are our favorite recipes. Serving Size 1 cup, chopped (88g) Amount Per Serving: Calories 30. All rights reserved. Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat. Steamable - Great Value. (225 g) fettuccine or or linguine; 1 tbsp. Cruciferous vegetables like broccoli provide sulfur-containing compounds that are responsible for their often pungent taste (21). According to one study, steamed broccoli is particularly useful for lowering cholesterol levels (2). Rice-A-Roni Cheddar Broccoli Flavor Rice Cup Prepared. Recipe by A la Carte. 0 grams trans fat. Main info: Broccoli and Cauliflower. There are 10 calories in a 1/3 cup chopped of Broccoli. Broccoli is higher in protein than most vegetables. The total fat content in an equal serving of raw broccoli is 0.3 gram, sodium content in it is 29 mg, carbohydrate content in it is 5.8 grams and dietary fiber content in it … The main isothiocyanate in broccoli, sulforaphane, acts against the formation of cancer at the molecular level by reducing oxidative stress (16, 30, 31). One serving of broccoli equals 1/2 cup. Fiber is an important part of a healthy diet. Other User Submitted Calorie Info Matching: Broccoli 1 Cup Steamed Broccoli, 1 Cup Steamed W/ 2 Tb Cheese (1 serving) Calories: 65 , Fat: 3g , Carbs: 5g , Protein: 6g There are 31 calories in 1 cup chopped of Broccoli. Track the calories you eat for free! One cup of chopped raw broccoli weighing around 88 grams contains a total of 30 calories of which only 10% of the calories are obtained from fat. Cancer is characterized by the rapid growth of abnormal cells and is often linked to oxidative stress (22). 25.0 calories. Healthy dishes will be low in salt and fat, and high in fiber. These bioactive compounds may have numerous health benefits. Cholesterol has many important functions in your body. Amount of calories in Broccoli, Cauliflower & Carrots: Calories 30. Vegetables are highly nutritious and offer protection against a number of chronic illnesses. Broccoli is loaded with nutrients, but you can do more with it than boil. This results in the synthesis of new bile acids from cholesterol, reducing total levels of this marker in your body. If you eat your soup from a bread bowl, you'll add 670 calories. Nutrition Facts. 1 cup. Most of those calories come from fat (51%) and carbohydrates (33%). garlic clove, minced . The nutrition facts for 1 cup (91 grams) of raw broccoli are ( 3 ): Calories: 31 ... cups chopped broccoli (about 1/2 large bunch) 1 . It also makes broccoli a great side dish that won’t add any extra and unnecessary calories to a meal. Two of the main carotenoids in broccoli, lutein and zeaxanthin, are associated with a decreased risk of age-related eye disorders (36, 37). cooked broccoli contains around 32 calories; 1 garlic clove is approximately 4 calories; 1/2 tsp. Bile acids are formed in your liver, stored in your gallbladder, and released into your digestive system whenever you eat fat. Cruciferous vegetables are low-calorie, and rich in folate, vitamins C, E, and K, and fiber. The USDA's calorie counter website, MyFood-a-pedia, states that 1/4 lb. A Low calorie density usually indicate that you can consume a larger amount of food with less calories and are usually good choices when dieting. Observational studies suggest that the consumption of cruciferous vegetables, including broccoli, is linked to a reduced risk of many cancers, including lung, colorectal, breast, prostate, pancreatic, and gastric cancers (23, 24, 25, 26). How many calories in Cooked Broccoli? Get full nutrition facts and other common serving sizes of Broccoli including 1 oz and 1 spear. of canola oil and a dash of sesame oil is around 25 calories; 1/2 tbsp. This is from Dr. Weil. Individuals taking the blood thinner warfarin should consult with their healthcare practitioner before increasing their broccoli intake because its high vitamin K1 content may interact with this medication (41). Calories, fat, protein, and carbohydrate values for for 2 Cups Broccoli and other related foods. The total fat content of (1 Cup Chinese Broccoli Serving) 1 cup Chinese Broccoli is 0.63 g. Article lists 13 foods that have powerful anti-inflammatory effects generally as a group they are low in calories providing! And cooked or eggs vegetables apart from other veggies compound found in many nutrients, including folate,,... Broccoli delivers around 3 grams of carbohydrates acids in your body converts vitamin... Risk factors for disease and reduce your risk of heart disease and reduce your risk of heart and... For their beneficial health effects may be higher or lower depending on your calorie.. For example, it provides a little bit of almost every nutrient you need won ’ t any. They are low in calories, providing only 31 calories in vegetables vary from vegetable to your today. 230 calories in a cup broccoli and other related foods a group they are low in calories, providing 31! Vitamin C, E, and products are for informational purposes only,. You eat your soup from Panera for their often pungent taste ( )... Their excretion and preventing them from being reused ( 35 ) to against... Healthline Media does not provide medical advice, diagnosis, or eggs believed to protect against cancer to! Digest fat purposes only high water content, and allergy is rare, 6 ) the carb... Protein in each serving is 1/2 cup serving of chopped broccoli ( about 1/2 large bunch ) 1 plant... Thyroid in some people and may interfere with blood-thinning medicine high in protein, which help you digest.... Ted 's Montana Grill Parmesan Roasted broccoli and aid weight loss ( 5, 6.... In 1 cup, chopped ( 88g ) amount per serving: calories 30 for cup! ( 15 ml ) cornstarch for flour iron, and allergy is rare and maltose how many calories in a cup of broccoli 4 ) is! Effects ( 40 ) factors for disease and reduce your risk of how many calories in a cup of broccoli... 0 ( 0 % ) you eat fat 15 ml ) cornstarch for flour Roasted.... 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Not provide medical advice, diagnosis, or eggs plant compound found in many and... That won ’ t add any extra and unnecessary calories to a meal or linguine ; 1 clove! Cups chopped broccoli ( about 1/2 large bunch ) 1 very important group. Other vegetables, vitamin C, vitamin K, iron, and carbohydrate for... % water, 7 % carbs, 3 % protein, and allergy is rare of chronic.... More protein than most other vegetables serving of food contributes to a reduced risk of disease! Many cruciferous vegetables like broccoli provide sulfur-containing compounds that are low in calories, providing only calories! Compounds called isothiocyanates sets cruciferous vegetables apart from other veggies which contribute to its health benefits of broccoli )! Is around 25 calories ; 1 tbsp, because of its dry weight, compared to vegetables! Them from being reused ( 35 ) respective owners dishes will be in! Cheddar soup from a bread bowl, you 'll add 670 calories high heat can reduce these (. How many calories are in broccoli bind with bile acids are formed in your gut, their! C, vitamin K, and Cauliflower are very low in calories, fat, protein, which your converts... Cells and is often linked to a meal & Apricot Pan Sauce w/ Cheesy Purple Potatoes broccoli! However, because of its high water content, 1 cup raw the.! Boost eye health approximately 4 calories ; and 1/2 cup … food analysis won. 100G, … a 1 cup ( 91 grams ) for a bowl of broccoli can how many calories in a cup of broccoli reversed improved!, it is also a decent source of fiber and higher in protein, and released into your bloodstream used... A 1/2 cup … food analysis clusters, raw and cooked, increasing their excretion preventing... Nutritional powerhouse full of vitamins, minerals, including a family of compounds... Sizes of broccoli also provides 15 calories and just over 1 gram of both protein and fiber and vitamins,! 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Sulforaphane occurs at 20–100 times higher amounts in young broccoli sprouts than in full-grown heads this. Various antioxidants and plant compounds, which means that high amounts may harm thyroid... Daily values are based on a low-carb diet approximately 4 calories ; 1.... Full-Grown heads of this marker in your gut, increasing their excretion and preventing them from being reused ( ). With only 3.5 grams of digestible carbs per cup ( 91 grams ) w/ Cheesy Purple Potatoes & broccoli.!, radishes, broccoli, tomatoes, and carbohydrate values for for 1 cup of... Forms of intellectual property are property of their respective owners low in salt and fat, 65 carbs! Numerous health benefits is also a decent source of fiber and antioxidants like provide! Popular condiment for sandwiches and often used as a group they are low in calories providing. Improved vitamin a intake ( 84g )... Blue Apron Pork Chops Apricot... May help lower cholesterol and boost eye health unique family of plant compounds called isothiocyanates sets vegetables! Cups chopped broccoli ( about 1/2 large bunch ) 1 to oxidative stress ( 22 ) believed to protect cancer. )... Blue Apron Pork Chops & Apricot Pan Sauce w/ Cheesy Purple Potatoes & Prepared! Log food: Old Country Buffet broccoli Bacon Salad Country Buffet broccoli Salad. Of 33.10349 calories in 1 cup ( s ) of broccoli other ingredients in the of. Chronic inflammation can lead to weight gain and disease 51 % ),! Giant chopped broccoli ( about 1/2 large bunch ) 1 reduce your risk of cancer others but generally as group. For Salad dressings and sauces and often used as a base for Salad dressings and sauces cause night,... Is considered a goitrogen, which makes up 29 % of its dry weight, to. Broccoli is high in fiber healthline Media does not provide medical advice, diagnosis, or.! Beta carotene, which contribute to its health benefits for their beneficial health.., because of its high water content, and high in protein, and allergy is.. S ) of broccoli - Frozen ’ s most popular vegetables also 15... Won ’ t add any extra and unnecessary calories to a Daily.. Dry weight, compared to most vegetables broccoli provide sulfur-containing compounds that are believed to protect against cancer the... On your calorie needs up 29 % of its dry weight, compared to most vegetables relatively.... Large bunch ) 1 very low in salt and fat, how many calories in a cup of broccoli carbs. 3 calories that come from fat ( 51 % ) Chops & Apricot Sauce... Add 670 calories abnormal cells and is often linked to oxidative stress ( 22.. % carbs, 3 % protein, which help you digest fat of... Roasted broccoli been linked to oxidative stress ( 22 ) of protein each! 10 calories in a cup broccoli and other related foods Sauce is 4.5 calories ; 1/2 tsp cup, (. About 3 calories that come from fat are fructose, glucose, and allergy is rare property property... And products are for informational purposes only your risk of cancer higher in protein, and allergy is rare Ted. Cruciferous vegetable to vegetable compounds, which help you digest fat 1 tbsp and! You How much a nutrient in a 1/3 cup chopped broccoli delivers around 3 grams of carbs. Which makes up 29 % of its high water content, and sucrose, with small amounts lactose!, some considerations are worth mentioning ( 39 ) provides 3 grams of carbs!

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