When it comes to maintaining a healthy diet, it's important to include foods that are high in essential micronutrients. Broccoli spears are a great way to do just that, and with only 127 calories per pound when cooked without salt, frozen and drained, boiled, they're a perfect addition to any meal.
In addition to being low in calories, broccoli spears are high in a variety of vitamins and minerals. Just one pound of cooked broccoli spears contains over 100% of your recommended daily intake of vitamin C, as well as significant amounts of vitamin A, calcium, and iron.
In this article, we'll take a closer look at the many benefits of including broccoli spears in your diet and explore some practical tips and strategies for incorporating this delicious vegetable into your meals.
Broccoli Spears Contains Essential Micronutrients
In addition to being a low-calorie food, broccoli spears are an excellent source of essential micronutrients, including vitamins C, A, and K. Vitamin C is a powerful antioxidant that can boost your immune system and help protect against diseases such as cancer and heart disease. Vitamin A is important for maintaining healthy vision and strong bones, while vitamin K plays a role in blood clotting and bone health.
Calorie Breakdown of Cooked Broccoli Spears
One pound of cooked broccoli spears contains approximately 127 calories, making it a great option for those watching their calorie intake. This calorie count breaks down into approximately 12 grams of protein, 4 grams of fat, and 16 grams of carbohydrates per pound of broccoli spears. It's important to note that the calorie count can vary slightly depending on how the broccoli spears are prepared and cooked.
Broccoli Spears for a Balanced Diet
Including broccoli spears in your diet is a great way to help ensure that you're getting a wide range of essential vitamins and minerals. In addition, broccoli spears are a good source of fiber, which can help keep you feeling full and satisfied after a meal. This can be especially helpful for those looking to manage their weight.
Vitamin and Mineral Content of Broccoli Spears
As mentioned earlier, broccoli spears are packed with a variety of essential vitamins and minerals. In addition to vitamins C, A, and K, broccoli spears are a good source of potassium, calcium, and iron. Potassium is important for regulating blood pressure and heart health, while calcium is essential for maintaining strong bones and teeth. Iron is important for red blood cell function and helps transport oxygen throughout the body.
Broccoli Spears for a Fiber Boost
Broccoli spears are a great source of dietary fiber, with one pound of cooked broccoli spears containing approximately 10 grams of fiber. Fiber is important for maintaining digestive health and can also help with weight management by keeping you feeling full and satiated after a meal.
Broccoli Spears for Weight Loss
Because broccoli spears are low in calories and high in fiber, they can be a great addition to a weight loss diet. In addition, the high water content in broccoli spears can help keep you hydrated and feeling full, which can help prevent overeating.
Broccoli Spears Boost Immunity
Broccoli spears are packed with immune-boosting nutrients, such as vitamins C and A. These vitamins can help protect against illness and disease by strengthening the immune system and fighting off harmful pathogens and bacteria.
Antioxidant Properties of Broccoli Spears
Broccoli spears are also rich in antioxidants, which can help protect against damage from free radicals and oxidative stress. These antioxidants can have a number of health benefits, including reducing the risk of cancer, heart disease, and other chronic illnesses.
Broccoli Spears for Eye Health
Broccoli spears are a great source of vitamin A, which is important for maintaining healthy vision and preventing age-related macular degeneration and other eye-related conditions.
Broccoli Spears for Heart Health
One pound of cooked broccoli spears contains approximately 505 milligrams of potassium, which is important for maintaining healthy blood pressure and heart function. In addition, broccoli spears are a good source of dietary fiber, which can help lower cholesterol levels and reduce the risk of heart disease.
FAQs About 1 Lb Broccoli Spears, Without Salt, Frozen, Drained, Cooked, Boiled
1. How many calories are in 1 lb of cooked, boiled broccoli spears without salt?
There are 127 calories in 1 lb of cooked, boiled broccoli spears without salt.
2. Is 1 lb of broccoli spears a good source of fiber?
Yes, 1 lb of broccoli spears contains 11 grams of fiber, making it a great source of fiber.
3. Can I cook 1 lb of frozen broccoli spears?
Yes, you can cook 1 lb of frozen broccoli spears. It is recommended to first thaw the broccoli in the refrigerator overnight before cooking it.
4. Can I add salt to 1 lb of broccoli spears when boiling them?
Yes, you can add salt to 1 lb of broccoli spears when boiling them. However, it is recommended to add it in moderation, as excessive sodium intake can be harmful to health.
5. Can I use 1 lb of broccoli spears as a substitute for other vegetables in recipes?
Yes, 1 lb of broccoli spears can be used as a substitute for other vegetables in recipes, such as cauliflower or asparagus. It is a versatile and nutritious vegetable that can be used in various dishes.