• Repair
• Repair
• Interior Design
• About everything
• About plumbing

Broccoli energy value in 100 grams. Calorie content of steamed broccoli, boiled, fried, mashed soup and cream soup with broccoli. Benefit for health

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Broccoli [PRODUCT REMOVED]".

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible part.

Energy value Broccoli [PRODUCT REMOVED] is 34 kcal.

Primary Source: Product removed. .

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the My Healthy Diet application.

Product Calculator

The nutritional value

Serving Size (g)

BALANCE OF NUTRIENTS

Most foods cannot contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.

Product calorie analysis

SHARE OF BJU IN CALORIES

The ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to caloric content, you can understand how a product or diet meets the standards of a healthy diet or the requirements of a particular diet. For example, the US and Russian Departments of Health recommend 10-12% of calories from protein, 30% from fat, and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

If more energy is expended than is supplied, then the body begins to use fat reserves, and body weight decreases.

Try filling out a food diary right now without registering.

Find out your additional calorie expenditure for training and get detailed recommendations absolutely free.

GOAL TIME

HEALTH PROPERTIES OF BROCCOLI [PRODUCT REMOVED]

Broccoli [PRODUCT REMOVED] rich in vitamins and minerals such as: vitamin A - 42.9%, vitamin B5 - 11.5%, vitamin B9 - 15.8%, vitamin C - 99.1%, vitamin K - 84.7%, potassium - 12.6%

Benefits of Broccoli [PRODUCT REMOVED]

• Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B9 as a coenzyme involved in the metabolism of nucleic and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and protein, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, congenital deformities and developmental disorders of the child. A strong relationship was shown between the level of folate, homocysteine ​​and the risk of cardiovascular disease.
• Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to friable and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
• Vitamin K regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time, a reduced content of prothrombin in the blood.
• Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.

You can see a complete directory of the most useful products in the application - a set of properties of a food product, in the presence of which the physiological needs of a person for the necessary substances and energy are satisfied.

vitamins, organic substances needed in small amounts in the diet of both humans and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and "lost" during cooking or food processing.

Vegetables are best absorbed by the body, they are indispensable on our table at any time of the year. Many types of vegetables came to us from distant countries. Among them is broccoli - a subspecies of cauliflower. A healthy and tasty vegetable has long gained popularity among supporters of a healthy diet. How many calories in broccoli, the ratio of BJU and the number of calories in 100 grams of boiled broccoli? We will talk about this further.

Broccoli

This dietary vegetable came to us from afar. A fortified vegetable from Mediterranean and South Asian countries. In these countries, broccoli has been consumed daily in any form for centuries:

• raw;
• baked;
• boiled;
• fried.

Boiled broccoli has the most pleasant taste. This cabbage is very tasty and satisfying. It is an annual vegetable plant. Since it is a subspecies of cauliflower, the same parts of the vegetable are suitable for food as in cauliflower.

There are several types of broccoli. Olin is a head of cabbage with a thick stem in the form of an umbrella and green inflorescences tightly adjacent to each other at the end. There are also asparagus broccoli, on which there are many thin stems with small inflorescences. Grow another type of purple cabbage.

Delicious and healthy soups, stews are obtained from such cabbage, and they are also added to vegetable salads and consumed raw. It is usually served with mayonnaise, sauce, sour cream, ground breadcrumbs, butter.

Broccoli calories per 100 grams

This type of cabbage is a real dietary product. Due to the low calorie content and the mass of useful properties, it is included in the menu of most diets. The calorie content of the vegetable will depend on the method of preparation. The nutritional value of fresh broccoli is 34 calories per 100 grams, of which:

• proteins - 5.0 gr;
• fats - 0.4 gr;
• carbohydrates - 5.2 gr.

Such low calorie content of a raw vegetable will not harm the figure, but will only contribute to weight loss and healing of the whole body.

Most often, broccoli is consumed boiled, so the question immediately arises, how many calories are in boiled cabbage? The calorie content of boiled broccoli is even lower, total 28 units, of them:

• proteins - 3.0 gr;
• fats - 0.4 gr;
• carbohydrates - 5.2 gr.

With such a low calorie content, the vegetable contains a large amount of vegetable protein and fat. The ratio of BJU by weight will be as follows:

• proteins - 40.6%;
• fats - 18.5%;
• carbohydrates - 40.9%.

The calorie content of a fried diet vegetable per 100 grams will be much higher - 46 calories. The vegetable absorbs oil and other ingredients during cooking. To reduce the calorie content, cabbage can be steamed and then the number of calories will be only 27 units. In 100 grams of stewed cabbage, there will be a little more calories - 37 units.

If you use broccoli for dietary purposes, then it's better to boil it, steamed or added raw to salads. A low calorie healthy vegetable will help you lose those extra pounds.

The composition and benefits of green vegetables

Broccoli is very rich in its composition of nutrients. It is a nutritionally balanced product. It contains a lot of fiber, which is very important for dietary nutrition. Also in the composition of broccoli there are popular unsaturated fats Omega-3, amino acids that are important in cleansing the body and in losing weight. Cabbage is an important staple in many popular diets.

Broccoli is excellent supplier of vital vitamins, minerals:

• A, C, K, PP, U;
• iron and sodium:
• potassium and phosphorus:
• chrome and copper;
• manganese and boron:
• calcium and magnesium.

According to doctors, the daily intake should be 200 grams. It will serve effective preventive product nutrition for many health problems:

At the cabbage there are contraindications. It is undesirable to use it with increased acidity of the stomach and with a disease of the pancreas. If there is a desire to include it in a permanent diet, it is better to make sure that there are no contraindications.

If there are no contraindications, the dietary product is able to prolong youth, help to lose weight and improve health. A healthy vegetable can be prepared in different ways and add variety to the menu for the whole family without harm to health.

The vegetable is saturated with vitamins C, K, PP, provitamin A, calcium, potassium, sodium, phosphorus, and iron.

The calorie content of boiled broccoli is almost the same as that of a fresh product. 100 g of boiled vegetable contains 27 kcal, 3 g of protein, 0.4 g of fat and 4 g of carbohydrates.

According to a nutritionist, 200 g of the product eaten daily has a beneficial effect on human health, including promoting rapid fat burning and cleansing the intestines of toxins.

fried broccoli calories

Calorie fried in batter broccoli per 100 grams 80 - 90 kcal. When using breadcrumbs, the number of calories in a 100-gram serving increases to 120 kcal.

It should be noted that due to roasting, the dish loses most of its useful properties. If you want to lose weight, want to bring the maximum benefit to your body with food, we recommend choosing boiled and stewed cabbage.

Benefits of broccoli

The undeniable benefits of broccoli are as follows:

• the vegetable has a strong antioxidant effect, prevents the development of oncology, heart and vascular diseases;
• the product is recommended for people with mental disorders and heart failure;
• chlorophyll contained in cabbage normalizes blood composition;
• the anti-sclerotic effect of broccoli is known;
• calcium and potassium in broccoli helps strengthen bones, activates brain functions;
• cobalt and iron in the product improve blood formation;
• doctors advise using broccoli to cleanse the intestines of cholesterol, as well as strengthen blood vessels.

Harm of broccoli

The harm of broccoli is manifested if the product is used with contraindications. Vegetable is contraindicated in the following cases:

• with exacerbations of diseases of the pancreas;
• when a person has an increased acidity of the stomach;
• there is an individual intolerance to the product;
• there are food allergic reactions to broccoli;
• increased tendency to flatulence.

Broccoli is a plant from the cabbage family that grows for one year and is very similar in appearance to cauliflower. The main difference is that it has a dark green color and a superior composition of useful trace elements and minerals. The edible parts of the vegetable are the buds and young stems. To preserve the beneficial properties and calorie content of broccoli, it must be subjected to minimal heat treatment: either steam or blanch. It is important to take into account an important feature of cooking - properly cooked cabbage should crunch.

How many calories in broccoli and nutrients

Broccoli is a well-balanced and highly nutritious food that contains many beneficial nutrients that the human body needs. It contains the following substances:

• proteins and essential amino acids;
• unsaturated fatty acids popular omega-3;
• this cabbage contains a lot of fiber, which contributes to effective weight loss and body cleansing;
• in broccoli, calories are contained in a small amount of about 34 kcal per 100 grams;
• calorie content of broccoli is proteins - 2.82 g, fats - 0.37 g, carbohydrates - 6.64 g, dietary fiber - 2.6 g.

Broccoli medically

The low calorie content of broccoli is not the only one of the advantages and benefits of this vegetable.. For example, the protein found in it can be compared in its nutritional value with the protein of a chicken egg or meat such as beef.

Due to the fact that cabbage contains the following elements, it is widely used in medicine and nutrition:

• the potassium in its composition helps to remove excess salt and water from the body;
• calcium and phosphorus help to improve the condition of bone tissue;
• iron, copper, cobalt significantly improves and accelerates the process of hematopoiesis;
• vitamin C and zinc help protect the body from the harmful effects of free radicals and slow down the aging process;
• vitamin B contained in cabbage, well calms the nervous system;
• it is rich in iodine, which helps very well in the treatment of thyroid problems and serves as an excellent prevention of diseases of the endocrine system.

An interesting fact is that the amino acids that make up it prevent many diseases of the heart and blood vessels, and contribute to the production of serotonin.

In addition, modern scientists have identified sulforaphane in it, which makes it possible to wage a worthy fight against stomach ulcers and prevents the development of cancers of this organ.

Calorie content of broccoli and its use in nutrition

The calories, nutrients and trace elements contained in broccoli are, of course, good. But the main property of cabbage is the ability to cleanse the intestines of toxins, toxins and the presence of a slight anti-cellulite effect. It contains dietary fiber, which helps to cleanse the body naturally. The calorie content of broccoli is very low, therefore, taking into account the above property, doctors strongly recommend that cabbage be included in the menu for people with various pathologies and just wanting to lose weight.

Cook right and eat well

Despite the high nutritional value and low calorie content of broccoli, it cannot be called a well-known and beloved product. And this is explained simply - not everyone knows how to cook this product correctly. How many calories are in broccoli and how to save them is a very important question. For example, there is such an option for its preparation - raw cabbage is disassembled into inflorescences, poured with melted butter or olive oil, and seasoned with pepper. You can also make a healthy and nutritious salad with your favorite vegetables from cabbage. If desired, the raw vegetable can be doused with boiling water. The calorie content of broccoli and nutrients will be preserved if it is properly boiled or baked. Also, cabbage cooked in this way is a great addition to meat or fish, the basis for a healthy and nutritious cream soup.

Broccoli is one of the healthiest vegetables. It contains a huge amount of useful substances necessary for the normal functioning of all body systems. That is why it is indispensable in medical and dietary nutrition programs.

How many calories are in raw broccoli?

The raw version of cabbage is very low in calories, so it's unlikely to be a threat to anyone's waistline. With regular use of raw broccoli, the body is filled with many useful vitamins.

The calorie content of broccoli per 100 grams is only 28 kcal. Subject to certain nutrition programs, various salads with dietary dressings or vegetable oils are often made from broccoli. To get used to the unusual taste of broccoli, the salad can be diluted with other vegetables.

How many calories are in boiled broccoli?

Much depends on the culinary processing of cabbage. The lowest calorie option is boiled. The calorie content of boiled is only 35 kcal per 100 g. The only downside is that the raw version contains much more vitamins, because at best 50% of them are lost during cooking. Therefore, nutritionists recommend eating broccoli mostly raw. Boiled cabbage is perfect as a side dish for meat or fish. It can also be used to make light soup or sandwiches.

Many people prefer to fry cabbage in breadcrumbs. In this case, the calorie content of broccoli will be much higher than the previous options. Fried cabbage contains 46 kcal per 100 g. In the process of frying, part of the oil is absorbed into it, which makes it more high-calorie. But it is important to remember that oils are also important for the human body, so even during weight loss, you can sometimes afford to cook a delicious dish of fried cabbage. It is worth noting that fried broccoli is not as heavy as other vegetables. Therefore, it can also be included in a low-calorie nutrition program.

Broccoli salad

Ingredients:

• broccoli - 150-200 g;
• cucumber - 1 pc.;
• tomato - 1 pc.;
• olive oil or diet dressing (to taste)

Cooking

It is necessary to rinse well and disassemble the broccoli into small inflorescences, and then finely chop the cucumber and tomato. After that, mix all the ingredients and add salt to taste. You can put a little more leek and greens in the salad. At first glance, the salad looks too simple, but this is its highlight - nothing more. To diversify this recipe, you can add carrots, potatoes, cheese, corn, garlic, apples, nuts, etc. to the main ingredients.

Broccoli steamed with cheese

Ingredients:

• broccoli inflorescences - 5 cups;
• two cloves of garlic;
• vegetable oil;
• lemon zest (to taste);
• chopped parmesan 50 g.

Cooking

Broccoli must be poured into a saucepan and steamed for four minutes, then transferred to a separate container. After that you should fry the garlic in a pan for two minutes and add it to the broccoli (along with vegetable oil). Then add lemon zest and salt to taste. The dish is sprinkled with grated cheese and immediately served at the table. This cooking method is useful, but more high-calorie than in the first case.

A useful product is a real gift of nature, improving the figure and allowing you to become healthier, more beautiful and happier. The calorie content of broccoli depends on the type of preparation, but in general it is very light, which allows all people who care about their figure and well-being to use it without fear.