If you're looking for a healthy and nutritious vegetable to add to your diet, broccoli could be the answer. One package (10 oz) of broccoli spears without salt, frozen, drained, cooked, and boiled contains only 70 calories, making it a great choice for those who are watching their weight.

Broccoli is also packed with nutrients. Just one serving provides a wide range of vitamins and minerals, including vitamin C, vitamin K, potassium, and folate. In fact, broccoli is one of the healthiest vegetables you can eat, with numerous health benefits.

In this article, we'll explore the nutritional facts and health benefits of broccoli, as well as tips for cooking and storing it. We'll also provide some serving suggestions and discuss how broccoli can aid in weight loss, digestion, and bone health.

Calories in Broccoli Spears

As mentioned earlier, one package (10 oz) of broccoli spears without salt, frozen, drained, cooked, and boiled contains only 70 calories. This makes it an excellent choice for those who are trying to lose weight or maintain a healthy weight. Compared to other vegetables and fruits, broccoli is relatively low in calories. For example, one medium-sized apple contains around 95 calories, while one cup of cooked quinoa has around 222 calories. Keep in mind that the calorie count can vary depending on how you cook your broccoli. Steaming or baking broccoli without adding oil or butter can help keep the calorie count low, while frying or sautéing it can increase the calorie count significantly.

Broccoli Spears Nutritional Facts

Broccoli is a superfood that is packed with essential nutrients that are important for overall health and wellbeing. One serving of broccoli (one cup, chopped) contains: - calories: 55 - Protein: 4 grams

Health Benefits of Broccoli Spears

Broccoli is not only low in calories, but it is also loaded with essential vitamins and minerals that offer numerous health benefits. Some of the key health benefits of broccoli include: - Improved digestion - Strong bones

Cooking Broccoli Spears

Broccoli is a versatile vegetable that can be cooked in many different ways. Some popular cooking methods include steaming, boiling, roasting, and stir-frying. When cooking broccoli, it is important to not overcook it, as this can cause it to lose its nutritional value and flavor. It is best to cook broccoli until it is tender but still slightly crisp. This typically takes around 5-7 minutes for steaming or boiling, or 10-15 minutes for roasting. To add flavor, you may want to consider adding herbs and spices, such as garlic, thyme, or red pepper flakes. You can also add some olive oil or butter for a richer flavor.

How to Store Broccoli Spears

To maximize the shelf life of broccoli, it is best to store it in the refrigerator. You can store uncooked broccoli in a plastic bag or container with a damp paper towel. Cooked broccoli should be stored in an airtight container in the refrigerator for up to 4 days. Note that broccoli can develop a bitter flavor if it is stored for too long or if it is not stored properly. To avoid this, it is best to consume broccoli within 3-4 days after purchase or preparation.

Broccoli Spears Serving Suggestions

Broccoli can be a great addition to many different dishes, including salads, stir-fries, and pasta dishes. Here are some serving suggestions: - Add steamed broccoli to your favorite salad - Stir-fry broccoli with other veggies and a protein source, such as chicken or tofu

Broccoli Spears and Weight Loss

Broccoli can be a great addition to a healthy weight loss diet. It is low in calories and high in fiber, which can help keep you feeling full and satisfied for longer periods of time. This can help reduce your overall calorie intake and promote weight loss. In addition, broccoli is high in nutrients, such as vitamin C and folate, which are important for overall health and wellbeing. By adding more broccoli to your diet, you can improve your nutrient intake and support your weight loss goals.

Broccoli Spears for Improved Digestion

Broccoli is high in fiber, which can help promote a healthy digestive system. Fiber helps to keep things moving through your digestive tract and can help prevent constipation and other digestive problems. In addition, broccoli contains certain compounds, such as sulforaphane, which have been shown to have anti-inflammatory properties. This can help reduce inflammation in the gut and promote overall digestive health.

Broccoli Spears for Strong Bones

Broccoli is high in calcium and vitamin K, both of which are important for strong and healthy bones. Calcium is a key nutrient for bone health, while vitamin K helps to regulate calcium levels in the body. In addition, broccoli contains other nutrients, such as magnesium and phosphorus, which are also important for bone health.

Broccoli Spears for Eye Health

Broccoli is a great source of lutein and zeaxanthin, two antioxidants that are important for eye health. These compounds can help protect the eyes from damage caused by UV radiation and free radicals. In addition, the vitamin C found in broccoli can also help promote eye health by reducing the risk of cataracts and macular degeneration.