A serving of 100 grams of broccoli (spears, without salt, frozen, drained, cooked, boiled) contains approximately 28 calories.

Broccoli is a nutrient-dense vegetable that is low in calories but high in vitamins and minerals. One serving of broccoli (100 grams) contains 2.6 grams of protein, 2.6 grams of fiber, and is an excellent source of vitamins C and K, folate, and potassium.

In this article, we'll explore the nutritional profile of broccoli, its health benefits, how it can be incorporated into your diet, and any precautions to consider when consuming it.

How Many Calories are in Broccoli?

A serving of 100 grams of broccoli (spears, without salt, frozen, drained, cooked, boiled) contains approximately 28 calories. Broccoli is a low-calorie vegetable that can be incorporated into a balanced diet for those looking to manage their weight. The high fiber content of broccoli can also help keep you feeling full and satisfied.

What is the Serving Size of Broccoli?

A serving of broccoli is typically considered to be 1 cup (91 grams) of chopped broccoli, or 100 grams of broccoli spears, without salt, frozen, drained, cooked, and boiled. It is recommended that adults consume at least 2.5-3 cups of vegetables per day, with broccoli being a great option due to its nutrient density.

What is the Nutritional Profile of Broccoli?

Broccoli is a nutritional powerhouse, as it is low in calories but high in vitamins, minerals, and fiber. One serving of broccoli (100 grams) contains: - 2.6 grams of protein - 2.6 grams of fiber - 54% of the recommended daily intake of vitamin C - 56% of the recommended daily intake of vitamin K - 13% of the recommended daily intake of folate - 8% of the recommended daily intake of potassium

What are the Health Benefits of Eating Broccoli?

Eating broccoli has been linked to various health benefits, including: - Reduced risk of heart disease - Improved digestion - Reduced inflammation - Protection against certain types of cancer - Improved bone health - Improved skin health

Does Broccoli Help with Weight Management?

Broccoli can be a great addition to a weight-management plan, as it is low in calories but high in fiber and nutrients. The fiber in broccoli can help keep you feeling full and satisfied, which can help reduce overall calorie intake.

How Can You Incorporate Broccoli into Your Diet?

Broccoli is a versatile vegetable that can be incorporated into many different meals and snacks. Some ideas include: - Adding steamed broccoli to a stir-fry - Roasting broccoli with olive oil and seasonings - Adding chopped broccoli to an omelet or frittata - Blending broccoli into a smoothie - Using broccoli florets as a dipper for hummus or other dips

Is Broccoli Suitable for a Low-Sodium Diet?

Broccoli is a low-sodium food, making it a great option for those following a low-sodium diet. However, be mindful of any sodium-containing seasonings or sauces that may be added to broccoli dishes.

Can Broccoli Help Lower Cholesterol?

Broccoli has been shown to have cholesterol-lowering effects, likely due to its fiber content. Some studies have suggested that consuming broccoli can help lower LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels.

Does Cooking Broccoli Affect its Nutritional Value?

Cooking broccoli can affect its nutritional value, but not drastically. Steaming or microwaving broccoli can help preserve its nutrients better than boiling it. However, even boiled broccoli still contains many of its vitamins, minerals, and fiber.

Are There Any Precautions to Consider When Consuming Broccoli?

While broccoli is generally considered safe for consumption, some people may experience digestive discomfort after eating it. This is typically due to the fiber content of broccoli, which can be difficult for some people to digest. Additionally, individuals taking blood-thinning medications should consume broccoli in moderation, as it is high in vitamin K which can interfere with blood clotting.