100 grams of broccoli contains 35 kcal calories. It provides us various health benefits.
Contents
- 1 Introduction
- 2 Calories in broccoli, cooked broccoli, frozen broccoli
- 3 Calories in broccoli rabe, broccoli flower cluster, Chinese broccoli
- 4 Things that we should know about broccoli
Introduction
What is broccoli?
It is a nutrient rich vegetable from the cabbage, cauliflower family.
Use
As its calorie value (35 kcal/100 gram) and fat value (0.5 gram) is very low we can have it daily as a weight loss resource.
Micronutrients
Broccoli contains sulfur rich glucorinolates which can fight against cancer.
Calories in broccoli, cooked broccoli, frozen broccoli
What is broccoli, cooked broccoli, frozen broccoli?
Broccoli
It is a nutrient rich vegetable from cabbage, cauliflower family.
Cooked broccoli (without adding any fat)
It can be prepared by steaming the broccolis.
Frozen broccoli.
We can keep broccoli in fridge for winter. The broccoli which is kept in fridge is called frozen broccoli.
Nutritional facts of broccoli, cooked broccoli (without adding any fat), frozen broccoli)
Broccoli
| Nutrients | Value |
| Calorie | 35 kcal |
| Protein | 2.83 gram |
| Fat | 0.38 gram |
| Carbohydrate | 6.7 gram |
Cooked broccoli
| Nutrients | Value |
| Calorie | 36 kcal |
| Fat | 0.42 gram |
| Carbohydrate | 7.15 gram |
| Protein | 3 gram |
Frozen broccoli
| Nutrients | Value |
| Calorie | 30 kcal |
| Fat | 0.35 gram |
| Carbohydrate | 6 gram |
| protein | 3.06 gram |
Common serving size of broccoli, cooked broccoli (without adding any fat), frozen broccoli
Broccoli
| Serving size | Calories (kcal) |
| 1 oz | 9 |
| 1 spear | 10 |
| 1cup chopped | 32 |
| 100 gram | 35 |
| 1 stalk | 52 |
| 1 lb | 150 |
| 1 bunch | 210 |
Cooked broccoli
| Serving size | calories |
| 1 floweret | 5 |
| 1oz | 12 |
| 1 spear | 14 |
| 100 gram | 36 |
| 1 cup floweret | 33 |
| 1cup | 65 |
Frozen broccoli
| Serving size | Calories |
| 1 oz | 9 |
| 100 gram | 30 |
| 1 package (10 oz) | 80 |
| 1lb | 130 |
| 1 package (2lb) | 26.4 |
Calories in broccoli rabe, broccoli flower cluster, Chinese broccoli
What is broccoli rabe, broccoli flower cluster, Chinese Broccoli?
Broccoli rabe
It is also called Rapini. The edible parts are stems, leaves etc.
Broccoli flower cluster
It is also called as head. The color of broccoli flower cluster is green.
Chinese broccoli
It is a leafy vegetable. It is also known as kai –ian.
Nutritional facts of broccoli rabe, broccoli flower cluster, Chinese broccoli
Broccoli rabe
| Nutrients | Value |
| Calorie | 20 kcal |
| Fat | 0.50 gram |
| protein | 3.16 gram |
| Carbohydrate | 3 gram |
Broccoli flower cluster
| Nutrients | Value |
| Calorie | 26 kcal |
| Fat | 0.38 gram |
| Protein | 3 gram |
| Carbohydrate | 5.30 gram |
Chinese broccoli
| Nutrients | Value |
| calorie | 21 kcal |
| Fat | 0.78 gram |
| Carbohydrate | 4 gram |
| protein | 1.10 gram |
Common serving size of broccoli rabe, broccoli flower cluster, Chinese broccoli
Broccoli rabe
| Serving size | calories (kcal) |
| 1 oz | 7 |
| 100 gram | 20 |
| 1 lb | 110 |
Broccoli flower cluster
| Serving size | Calories (kcal) |
| 1 floweret | 4 |
| 1 oz | 10 |
| 1 lb | 130 |
| 1 cup floweret | 21 |
| 100 gram | 26 |
Chinese broccoli
| Servings size | Calories (kcal) |
| 1 oz | 7 |
| 1cup | 20 |
| 100 gram | 21 |
| 1 lb | 102 |
Things that we should know about broccoli
- Broccoli contains vitamin C, A, folic acid, calcium and fiber.
- It has a power to control blood pressure.
- As it contains vitamin C and beta carotene(important source of antioxidant), it has a power to reduce the risk of cancer, heart disease
- It contains very low calorie only 35 kcal / 100 gram, so one can use it as a weight loss resource.