Broccoli is a nutrient-dense vegetable that is low in calories and high in fiber. A serving of 100 g cooked broccoli (from frozen, fat added in cooking) contains 45 calories. It is an excellent source of vitamins and minerals that are essential for good health.
In addition to being low in calories, broccoli is also low in fat and carbohydrates. A serving of 100 g cooked broccoli contains only 0.6 g of fat and 7 g of carbohydrates. It is also a good source of protein, providing 4 g per serving.
In this article, we will discuss the nutritional benefits of broccoli and provide tips on how to incorporate it into your diet.
Calories and Serving Size
A serving of 100 g cooked broccoli (from frozen, fat added in cooking) contains 45 calories. This serving size is equivalent to approximately half a cup.
Fat Content and Cooking Method
A serving of 100 g cooked broccoli (from frozen, fat added in cooking) contains only 0.6 g of fat. The fat content can vary depending on the cooking method and the type of fat used. To keep the fat content low, it is recommended to steam or stir-fry broccoli rather than frying it. Using a healthy fat source such as olive oil or coconut oil can also provide additional nutritional benefits.
Vitamins and Minerals
Broccoli is a rich source of vitamins and minerals that are essential for good health. A serving of 100 g cooked broccoli provides 96% of the daily recommended intake for vitamin C and 12% for vitamin A. It is also a good source of folate, potassium, and manganese.
Health Benefits of Broccoli
Broccoli is known for its numerous health benefits. It has anti-inflammatory properties that can help reduce inflammation in the body. It is also high in antioxidants that can help protect against chronic diseases such as cancer and heart disease. Broccoli is also high in fiber, which can help promote digestive health and keep you feeling fuller for longer. Consuming fiber-rich foods like broccoli has been linked to weight loss and improved blood sugar control.
Ways to Incorporate Broccoli into Your Diet
Broccoli is a versatile vegetable that can be incorporated into a variety of dishes. Here are some ways to add more broccoli to your diet:
- Add broccoli to your salads for an extra crunch and nutritional boost
- Steam broccoli and serve it as a side dish with your favorite protein
- Blend cooked broccoli into soups and stews for added flavor and nutrients
- Add broccoli to omelets, frittatas, and quiches for a healthy breakfast option
Broccoli Cooking Tips
To retain the maximum nutritional value of broccoli, it is recommended to cook it for a short period of time. Here are some tips for cooking broccoli:
- Steam broccoli for 3-4 minutes until it is bright green and slightly tender
- Stir-fry broccoli with a small amount of healthy fat such as olive oil or coconut oil
- Avoid boiling broccoli for long periods of time as it can result in nutrient loss
Broccoli Recipes to Try
Here are some delicious broccoli recipes to try:
- Broccoli and Cheddar Soup
- Broccoli Salad with Bacon and Cheese
- Garlic Roasted Broccoli
- Broccoli and Mushroom Stir-Fry
- Broccoli and Cheese Stuffed Chicken
Comparison of Frozen vs. Fresh Broccoli
Both frozen and fresh broccoli can be nutritious choices. However, there are some differences to consider:
- Frozen broccoli can be more convenient and cost-effective than fresh broccoli
- Frozen broccoli can have slightly lower nutrient content than fresh broccoli
- Fresh broccoli can have a higher cost and shorter shelf-life compared to frozen broccoli
Broccoli as a Side Dish or Main Dish Ingredient
Broccoli is a versatile vegetable that can be used as a side dish or as a main dish ingredient. Here are some ways to incorporate broccoli into your meals:
- Pair broccoli with your favorite protein and whole grain for a balanced meal
- Use broccoli as a pizza topping for a nutritious twist on a classic dish
- Blend cooked broccoli into a creamy pasta sauce for added nutrition
Broccoli Nutrition for Weight Loss
Broccoli is a great food choice for weight loss due to its high fiber content and low calorie count. One serving of 100 g cooked broccoli contains only 45 calories and 7 g of carbohydrates. The high fiber content also helps to promote feelings of fullness and can aid in weight loss. Incorporating broccoli into your meals can also help you consume a more balanced and nutritious diet, which can support healthy weight management in the long term.
FAQs about Cooked Broccoli (Frozen, Fat Added)
1. What is the nutritional value of 100 grams of cooked broccoli?
100 grams of cooked broccoli contains 45 calories, 3.8 grams of protein, 7.1 grams of carbohydrates, 2.2 grams of fiber, and 0.5 grams of fat. It's also high in vitamin C, vitamin K, and folate.
2. How is the broccoli prepared?
The broccoli is prepared from frozen and cooked with added fat. The cooking method can vary, but common methods include steaming, boiling, or stir-frying.
3. Is it healthy to eat cooked broccoli?
Yes, cooked broccoli is healthy to eat. It's packed with nutrients and antioxidants that can help protect against disease and improve overall health.
4. How much broccoli should I eat?
The amount of broccoli you should eat depends on your individual needs and dietary goals. In general, it's recommended to eat at least 2-3 cups of vegetables per day as part of a healthy diet.
5. Can I lose weight by eating cooked broccoli?
Eating cooked broccoli alone is not a guaranteed way to lose weight, but incorporating it into a healthy, balanced diet can aid in weight loss. Broccoli is low in calories and high in fiber, which can help keep you feeling full and satisfied, making you less likely to overeat.