Takeaways
- Broccoli is a low-calorie, nutrient-dense vegetable
- One cup of raw broccoli contains only 31 calories
- Broccoli is rich in fiber, vitamins C and K, and antioxidants
- Cooking methods can slightly affect broccoli’s calorie content
- Broccoli supports weight management and overall health
- Regular broccoli consumption may help prevent certain diseases
Introduction to Broccoli
Broccoli is a well-known green vegetable that belongs to the Brassica family, which also includes cabbage, kale, and cauliflower.[1] This vegetable has been a common part of diets for many centuries.[2]
Broccoli is recognizable by its tree-like shape, featuring a thick, edible stalk that branches into green florets.[3] Both the stalk and florets are consumed and enjoyed in many countries.[4]
Broccoli is popular because it is versatile and can be eaten either raw or cooked, fitting into a variety of diets, and it is often chosen by those who are health-conscious.[5]
Calorie Content of Broccoli
Raw Broccoli Calories
Raw broccoli is very low in calories, with about 31 calories in one cup of chopped raw broccoli, making it a good option for those trying to manage their weight.[6]
The calorie count of broccoli can vary slightly due to factors such as growing conditions and which part of the plant is measured, although these changes are usually minimal.[7]
Nutrient | Amount per 100g |
---|---|
Calories | 34 |
Protein | 2.8g |
Carbs | 6.6g |
Fat | 0.4g |
Fiber | 2.6g |
Because it provides nutrients without many calories, raw broccoli is a good choice for a balanced diet, particularly for individuals who are watching their calorie intake.[8]
Cooked Broccoli Calories
Cooking broccoli may cause small changes to its calorie content, with the cooking method influencing this change; boiling or steaming might slightly lower the calorie count.[9]
Different cooking techniques affect the calorie content of broccoli differently, as roasting or stir-frying with oil can increase the calorie count, though usually only by a small amount.[10]
Cooking Method | Calories per 100g |
---|---|
Raw | 34 |
Steamed | 35 |
Boiled | 35 |
Stir-fried | 55 |
Steaming broccoli is often a good cooking method because it preserves nutrients and helps keep the calorie count low, whereas boiling can lead to some loss of nutrients.[11]
Macronutrients in Broccoli
Carbohydrates
Broccoli contains a moderate amount of carbohydrates; one cup of raw broccoli has about 6 grams of carbs, mainly from fiber and natural sugars.[12]
The fiber found in broccoli offers significant health benefits by supporting digestion and promoting a feeling of fullness, which may be helpful for managing weight.[13]
- Supports digestive health
- Helps maintain steady blood sugar
- Promotes feelings of fullness
- May lower cholesterol levels
Protein
Broccoli has a small amount of protein. One cup provides about 2.5 grams. While not a major protein source, it contributes to daily intake.[14]
Broccoli has a relatively good protein content compared to other vegetables, surpassing many other green vegetables, making it a useful addition to vegetarian diets.[15]
Fats
Broccoli is very low in fat, with less than 0.5 grams of fat in one cup of raw broccoli, and this fat is mostly unsaturated, which is considered a healthy type of fat.[16]
The low fat content of broccoli contributes to its low calorie count, making it a suitable vegetable for those following a low-fat diet.[17]
Micronutrients in Broccoli
Vitamins
Broccoli is rich in vitamins, especially vitamins C and K, which are both important for good health.[18]
Vitamin C is beneficial for boosting the immune system and helping with collagen production, while vitamin K plays an important role in blood clotting and maintaining healthy bones.[19]
- Vitamin C
- Vitamin K
- Vitamin A
- Folate
- Vitamin B6
Minerals
Broccoli includes several important minerals, which contribute to various functions within the body, supporting overall health and well-being.[20]
The potassium in broccoli helps in regulating blood pressure, calcium supports bone health, and iron is essential for transporting oxygen in the body.[21]
- Potassium
- Calcium
- Iron
- Magnesium
- Phosphorus
Health Benefits of Broccoli
Nutritional Powerhouse
The combination of low calories and high nutrients in broccoli provides various health advantages, supplying essential nutrients without adding many calories, which is beneficial for general well-being.[22]
Broccoli is a helpful food for weight management, as its high fiber content promotes a feeling of fullness, and its low calorie count allows for larger portions, potentially helping people feel satisfied while reducing calorie intake.[23]
Disease Prevention
Eating broccoli regularly may help prevent certain illnesses, mainly due to its high antioxidant content, as antioxidants combat harmful free radicals in the body.[24]
Broccoli contains sulforaphane, a compound that studies suggest may have anti-cancer effects, and its fiber content might also lower the risk of heart disease.[25]
- Certain types of cancer
- Heart disease
- Type 2 diabetes
- Digestive issues
Incorporating Broccoli in Your Diet
Meal Ideas
Incorporating broccoli into meals is simple; it can be eaten raw as a snack, and cooked broccoli makes a good side dish or addition to main meals.[26]
It’s important to balance broccoli with other foods, such as combining it with lean proteins and whole grains to create a complete and nutritious meal.[27]
- Raw broccoli with hummus
- Steamed broccoli as a side dish
- Broccoli in stir-fries
- Broccoli soup
- Roasted broccoli with garlic
Storage and Preparation
To keep broccoli fresh longer, store it in the refrigerator in a loose plastic bag and use it within 3-5 days for the best quality.[28]
To get the most nutritional value from broccoli, avoid overcooking it; lightly steaming or quickly stir-frying can preserve both its nutrients and flavor.[29]
- Wash broccoli thoroughly
- Cut off the stem end
- Separate into florets
- Peel and slice the stem if using
- Cook as desired or eat raw
Broccoli vs Other Vegetables
Calorie Comparison
Broccoli is low in calories compared to many other vegetables and provides more volume for fewer calories, making it a good choice for those mindful of their calorie consumption.[30]
Broccoli offers a high concentration of nutrients, delivering more nutrients per calorie compared to many other foods, which makes it an efficient source of nutrition.[31]
Vegetable (1 cup) | Calories |
---|---|
Broccoli | 31 |
Carrots | 52 |
Cauliflower | 27 |
Green Beans | 31 |
Spinach | 7 |
Nutrient Comparison
Broccoli’s nutrient profile is notable among vegetables, as it provides a wide variety of vitamins and minerals, and few vegetables offer the same overall nutritional package.[32]
One distinctive benefit of broccoli is its high level of sulforaphane, a compound linked to various health benefits.[33]
Potential Downsides of Broccoli Consumption
Digestive Issues
Some people may have digestive issues when consuming broccoli, as its high fiber content can cause gas or bloating, especially when eaten in large amounts.[34]
Individuals with sensitive digestive systems may need to limit their broccoli intake and start with small amounts, gradually increasing as tolerated, and cooking broccoli can make it easier to digest.[35]
Medication Interactions
Broccoli can interact with some medications due to its high vitamin K content, which may interfere with blood thinners, and people taking these medications should speak with their doctor.[36]
People with thyroid issues should be cautious about eating large amounts of broccoli because it contains goitrogens, which can potentially interfere with thyroid function.[37]
Broccoli Sprouts: A Calorie-Friendly Alternative
Broccoli sprouts, which are young broccoli plants, are even lower in calories than mature broccoli, with about 10 calories in a cup of sprouts.[38]
These broccoli sprouts are very nutritious, providing many vitamins and minerals, as well as a high amount of sulforaphane.[39]
Nutrient | Broccoli (1 cup) | Broccoli Sprouts (1 cup) |
---|---|---|
Calories | 31 | 10 |
Protein | 2.5g | 2g |
Vitamin C | 81mg | 60mg |
Sulforaphane | Moderate | Very High |
Broccoli sprouts may offer additional health advantages, with some studies indicating they have strong anti-cancer propertiesand might also promote heart health.[40]
Myths and Facts About Broccoli Calories
Many common misunderstandings exist about broccoli and its calories, so clarifying these misconceptions can help people make better dietary choices.[41]
It is a common belief that cooking greatly increases the calorie count of broccoli; however, cooking methods like steaming or boiling add very few calories.[42]
- Myth: Broccoli has negative calories
- Fact: While low in calories, broccoli doesn’t cause calorie burn
- Myth: Raw broccoli has fewer calories than cooked
- Fact: The difference is minimal
- Myth: Broccoli’s calories don’t count in a diet
- Fact: All calories count, but broccoli’s are minimal
Conclusion
Broccoli is a highly nutritious vegetable that is low in calories, offering a wide array of vitamins, minerals, and beneficial compounds with very few calories.[43]
Including broccoli in your diet can contribute to overall health, especially for those focused on managing their weight, and its versatility makes it simple to incorporate into various meals.[44]
While broccoli is a healthy food, it’s important to remember that a balanced diet with a variety of nutritious foods is key to achieving optimal health benefits.[45]
FAQ: People Also Ask
How many calories are in a cup of broccoli?
Does cooking broccoli increase its calorie content?
Is broccoli good for weight loss?
Can you eat too much broccoli?
How does broccoli compare to other green vegetables in terms of calories?
Are broccoli stems or florets lower in calories?
Does adding broccoli to a meal significantly increase its calorie count?
How many servings of broccoli should I eat per day?
The Brassica family, also known as the cruciferous family, includes many common vegetables like broccoli, cabbage, kale, and cauliflower. They are known for their distinctive four-petaled flowers.
Source: “Interplay between Cruciferous Vegetables and the Gut Microbiome: A Multi-Omic Approach” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9824405/
Broccoli, though not as ancient as some vegetables, has been cultivated and eaten since Roman times. Its popularity has significantly increased in recent centuries.
The distinctive tree-like structure is formed by a thick central stalk that branches out into smaller stems topped with flower buds (florets), which are the part usually eaten.
While florets are the most common part of broccoli consumed, the stalk is also nutritious and can be eaten when prepared properly, often by peeling and cooking it.
Broccoli can be prepared in numerous ways, from eating it raw in salads to steaming, roasting, or stir-frying, making it easy to incorporate into various diets. Its nutritional value further adds to its appeal for those seeking healthier options.
The calorie count of raw broccoli is low, making it a good choice for weight management. Calorie counts can slightly vary based on factors like measuring style and specific varietal.
Source: “Pre- and Post-harvest Factors Affecting Glucosinolate Content in Broccoli” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7511755/
Factors like growing conditions (soil type, sunlight, etc.) and the specific part of the plant being measured can slightly influence calorie counts, but the differences are usually minor.
The combination of essential nutrients and low calories makes broccoli a good food to incorporate in a balanced diet, especially for those trying to manage their weight.
Cooking methods such as boiling and steaming can reduce the calorie content of broccoli due to water absorption, and loss of soluble nutrients. This effect is very minor.
Using oil or fats during roasting and stir-frying adds calories to the dish. This increase is often proportional to the amount of oil added.
Steaming minimizes nutrient loss as the broccoli does not directly contact the boiling water where nutrients can leach out. Boiling is more likely to lead to nutrient loss.
The carbohydrates in broccoli primarily come from fiber and natural sugars, making it a good source of dietary fiber.
Source: “Pre- and Post-harvest Factors Affecting Glucosinolate Content in Broccoli” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7511755/
Dietary fiber contributes to healthy digestion and increases feelings of fullness, potentially aiding in weight management by reducing overeating.
Source: “The Health Benefits of Dietary Fibre” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/
Broccoli contributes a moderate amount of protein, making it a useful addition to a balanced diet, but it is not considered a primary source of protein.
Source: “Pre- and Post-harvest Factors Affecting Glucosinolate Content in Broccoli” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7511755/
Compared to leafy green vegetables, broccoli provides a good amount of protein per serving and is a useful addition to a vegetarian diet.
The fat content in broccoli is very low, and the fats are primarily unsaturated, which is considered beneficial for health.
Source: “Pre- and Post-harvest Factors Affecting Glucosinolate Content in Broccoli” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7511755/
The low fat content helps keep the overall calorie count down, making broccoli a good option for those watching their fat intake.
Broccoli is rich in essential vitamins, particularly vitamin C which is an antioxidant and vitamin K, which is important for blood clotting.
Source: “Pre- and Post-harvest Factors Affecting Glucosinolate Content in Broccoli” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7511755/
Vitamin C is a potent antioxidant that supports immune function and collagen synthesis while Vitamin K is essential for blood coagulation and bone metabolism.
Source: “SVCT2–mediated ascorbic acid uptake buffers stress responses via DNA hydroxymethylation reprogramming of S100 calcium-binding protein A4 gene” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9694147/
Broccoli is a source of essential minerals that play a vital role in numerous physiological functions, supporting overall health and well-being.
Source: “Pre- and Post-harvest Factors Affecting Glucosinolate Content in Broccoli” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7511755/
Potassium helps regulate blood pressure, calcium supports bone health, and iron is necessary for the proper transport of oxygen in the blood.
Source: “Dietary potassium intake, kidney function, and survival in a nationally representative cohort” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9535513/
The nutrient-to-calorie ratio in broccoli makes it a good option to maximize nutritional intake without consuming excess calories, promoting overall well-being.
High fiber content can contribute to a feeling of satiety and its low calorie count supports overall weight management goals, enabling larger servings without many calories.
Antioxidants combat free radicals in the body which are linked to the development of various illnesses, making antioxidant-rich foods like broccoli beneficial.
Source: “Antioxidants for adults with chronic kidney disease” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10621004/
Sulforaphane is being studied for its potential anti-cancer effects. Broccoli’s fiber also helps in reducing risk factors for heart diseases.
Source: “Broccoli or Sulforaphane: Is It the Source or Dose That Matters?” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6804255/
Broccoli can be added into meals as a raw snack, a simple steamed side dish, or as an ingredient in main dishes, such as stir-fries.
A well rounded meal will include a balance of proteins, whole grains and other nutrients to create a complete meal. Broccoli compliments many foods.
Storing broccoli in the refrigerator in a loose plastic bag helps maintain its freshness for 3-5 days. This method allows for air circulation while preventing the loss of moisture and keeping it from spoiling too quickly.
Lightly cooking broccoli through steaming or quick stir-frying maintains more of its nutrients and taste than overcooking it by boiling or baking for a long time.
The low calorie density allows for larger portions without adding many calories, aiding in satiety and calorie management. Broccoli, for example has fewer calories than corn, carrots, and peas.
Broccoli offers a high amount of nutrients such as vitamins, minerals, and fiber per calorie compared to less nutrient dense foods. This can be expressed in its ANDI score.
Source: “Applying the Concept of Nutrient-Profiling to Promote Healthy Eating and Raise Individuals’ Awareness of the Nutritional Quality of their Food” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5977634/
The mix of vitamins, minerals, and fiber, makes it a nutritionally valuable vegetable, superior to many other vegetables.
Sulforaphane, a phytochemical found in broccoli, is being studied for its antioxidant and anti-inflammatory properties and is linked to various health benefits. It is one of the reasons that broccoli is considered a ‘superfood’
Source: “Broccoli or Sulforaphane: Is It the Source or Dose That Matters?” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6804255/
The high fiber content in broccoli, particularly when consumed in large amounts, may cause digestive discomfort in some individuals, including gas and bloating.
Cooking broccoli can break down some of the fiber, making it easier to digest, and starting with small portions helps the body adapt.
The high vitamin K content in broccoli can affect the effectiveness of blood thinning medications, requiring medical consultation and monitoring.
Source: “Vitamin K – sources, physiological role, kinetics, deficiency, detection, therapeutic use, and toxicity” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8907489/
Broccoli contains goitrogens, compounds that can interfere with thyroid function, and those with thyroid issues should consult with their doctor about incorporating broccoli into their diets.
Source: “Design, Synthesis, Molecular Modeling, and Biological Evaluation of Novel Thiouracil Derivatives as Potential Antithyroid Agents” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6278332/
Broccoli sprouts contain approximately 10 calories per cup, significantly lower than the 31 calories found in mature broccoli, and they have a different nutrient profile.
Broccoli sprouts are high in vitamins, minerals, and are particularly rich in sulforaphane, which is the primary reason they are considered a superfood.
Source: “Broccoli or Sulforaphane: Is It the Source or Dose That Matters?” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6804255/
Studies suggest that broccoli sprouts could have anti-cancer properties and heart health benefits, mainly due to the high levels of sulforaphane.
Source: “Broccoli or Sulforaphane: Is It the Source or Dose That Matters?” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6804255/
Misconceptions about calorie counts in vegetables like broccoli can prevent people from making balanced dietary choices, and it’s important to clarify these myths to promote informed decisions.
Many believe cooking broccoli significantly increases calories, but steaming or boiling adds very few calories. This is a common misconception.
Broccoli’s combination of vitamins, minerals, and low calorie density make it a highly nutritious vegetable, offering numerous benefits without excess calories.
Broccoli promotes overall health, supports weight management due to its low calorie and high fiber content, and can easily be incorporated into many dishes.
A balanced diet with diverse, nutrient-rich foods is necessary for obtaining all the vitamins, minerals, and phytonutrients necessary for optimal health and well-being.
A cup of raw chopped broccoli contains approximately 31 calories according to the USDA.
Source: “Pre- and Post-harvest Factors Affecting Glucosinolate Content in Broccoli” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7511755/
Steaming or boiling adds little to no calories. The use of oil in stir-frying will increase calorie content.
The low calorie and high fiber content of broccoli makes it useful in weight management as fiber can help with a sense of fullness.
Consuming excessively large amounts of broccoli may lead to digestive issues due to its high fiber content. A varied diet is preferred.
Broccoli is comparable to many green vegetables, although it is a little higher in calories compared to spinach and lower in calories when compared to peas.
The calorie content of both the stems and florets are similar and the difference is negligible, so both are excellent to eat.
The low-calorie nature of broccoli allows for larger meal portions without greatly increasing calorie counts, which may help with satiety.
While there is no specific recommended daily amount for broccoli, 1-2 cups of vegetables daily, including broccoli, can contribute towards a balanced diet.