Broccoli boiled calories. Benefits of broccoli
Broccoli is considered to be a healthy fortified vegetable. It has a lot of essential micro and macro elements, and the low calorie content of broccoli makes it a desirable product in the composition. medical systems nutrition and various diets for weight loss. The homeland of broccoli is considered to be the countries of the Mediterranean, as well as Asia Minor, where this culture is consumed in any form almost daily. In our country, broccoli is also becoming more and more popular every year, so you can buy it in any supermarket.
This subspecies of cauliflower consists of a large number inflorescences with a thick dense stem. Both the inflorescences themselves and the stem are eaten in boiled, stewed, fried, as well as steamed or grilled form. The calorie content of broccoli is fairly low and usually doesn't vary much depending on how it's cooked, but steamed broccoli will still have fewer calories than roasted broccoli. Therefore, in order for the dish to have a full rich taste, sour cream, various sauces and seasonings are added to it.
However, in order to accurately determine how many calories are in broccoli, you need to know the calorie content of the vegetable itself, as well as all other components in the composition of the dish. It is best to boil or steam this cabbage. Except lowest calorie boiled broccoli she will keep in herself the largest number all useful substances and vitamins, and can also be used as part of diets.
In this article, we will talk about how many calories are in broccoli, depending on the type of cooking, and also learn about it. useful properties oh and the nutritional value.
Useful properties of broccoli and its composition
The benefits of broccoli are unconditional, this can be seen if we consider its rich vitamin and mineral composition, taking into account the low calorie content of broccoli. It contains a large amount of fiber, beta-carotene, folic acid, potassium and vitamin C. According to the content of the latter, broccoli occupies one of the first places, because ascorbic acid it contains 2.5 times more than in any citrus fruits.
In addition, broccoli has a record amount of vitamin PP, K and B vitamins. It also has a lot of antioxidants that reduce the risk of developing oncological diseases and deal with problems of cardio-vascular system. Broccoli (as well as cauliflower) contains a lot of calcium, iron, phosphorus, sodium, zinc, copper and other elements. And it also has 2 times more protein and mineral salts. The nutritional value broccoli is as follows: proteins - 2.82 g, carbohydrates - 6.64 g, fats - 0.37 g.
Broccoli is extremely rich in chlorophyll, so it is involved in improving the condition of the blood and metabolism. Thanks to a huge number nutrients and low calorie content of broccoli, it can be consumed in unlimited quantities and included in daily diet while following diets based on the principles proper nutrition.
In addition, broccoli has medicinal properties. For example, the substance sulforan in its composition is capable of destroying viruses to which some antibiotics are insensitive, as well as bacteria that can cause some stomach ulcers.
How many calories are in broccoli depending on the type of cooking?
The calorie content of broccoli is quite low, which allows it to be classified as low-calorie foods diet food. In its raw form, it is only 35 kcal per 100 grams of product, therefore this vegetable does not pose any danger to the figure. Of course, the calorie content of broccoli is affected by the cooking method, so the calorie content of steamed or boiled broccoli will be somewhat lower than, for example, the calorie content of fried broccoli.
Yes, calories boiled broccoli even lower than in raw form and is 28 kcal, while the calorie content of fried broccoli reaches 46 kcal per 100 grams of product. This is due to the fact that when fried in high-calorie oil part of it is absorbed into vegetables, thereby increasing total calories ready meal. If we talk about the calorie content of steamed broccoli, then there are also few calories here - only 27 per 100 g, and the calorie content of stewed broccoli is 37 kcal.
Of course, eat vegetables in fried diets are not recommended, and this is due not only to the increased calorie content of fried broccoli. Oil in this case adds fat to the dish and makes it more "heavy" for the stomach. Therefore, if you adhere to the principles of proper nutrition, want to lose weight or have any problems with the gastrointestinal tract, it is best to eat boiled or steamed vegetables. low calorie boiled broccoli and steamed broccoli in this case will only benefit.
Recipes with broccoli and calorie content of ready meals
Choosing a recipe low calorie meal with broccoli, you should first of all pay attention to its additional components, since the calorie content of broccoli itself does not greatly affect the overall calorie content of the finished dish.
If you fry broccoli together with breadcrumbs in oil, then the calorie content of such a dish will be even higher than the calorie content that was indicated earlier. And if you stew broccoli with carrots, butter and sour cream (especially fatty), then the calorie content of broccoli in this case will be as much as 120 kcal per 100 g of the dish.
As you know, eating vegetables and fruits has a beneficial effect on the body. They contain the necessary and trace elements that can improve growth, metabolic processes and the functioning of organs and systems.
Also daily inclusion in the diet enough of these products allows you to keep the body in good shape, have good health and mood, helps with weight loss. Broccoli is no exception. This until recently unknown, but already loved by many, subspecies of cabbage has excellent properties.
How does cooking affect the calorie content of broccoli?
Cabbage will keep your figure.
It is known that broccoli is great for those who follow their figure and follow a diet for medicinal purposes.
It is estimated that in 100 grams raw product contains only 35 kcal. Boiled or steamed cabbage has less energy value than a fried product.
100 grams of fried broccoli contains an average of 46 calories, while 100 grams of boiled broccoli contains only 28 kcal. The same amount of stew contains about 37 kcal, and steamed cabbage - 27 kcal.
When dieting fried foods in general, it is better to exclude them, they are not only more fatty, but also harder to digest. Therefore, if you are trying to stick to, want to lose weight or have some problems with the gastrointestinal tract, then eat boiled or steamed vegetables.
Broccoli itself has a low energy value, and calorie content ready meal add additional ingredients that are applied when it is created. If you use when frying cabbage breadcrumbs, then at the output the dish will have a greater energy value than cooked without them. If you stew broccoli with butter, sour cream and, then the calorie content in 100 grams of the product will average 120 kcal.
Very useful for normalization and weight loss and broccoli soup cooked according to special recipe. According to nutritionists, 100 ml of this soup contains about 23-25 kcal. So, you need to take: 1 liter of water, chicken breast in the amount of 300 grams, broccoli - 80 g, carrots - 150 g, cauliflower - 200 g. You will also need salt, spices and dill.
Watch the video about the beneficial properties of broccoli:
How to make low calorie broccoli soup
Vegetables are best absorbed by the body, they are indispensable on our table at any time of the year. Many types of vegetables came to us from distant countries. Among them is broccoli - a subspecies of cauliflower. Useful and delicious vegetable has long gained popularity among supporters healthy eating. How many calories in broccoli, the ratio of BJU and the number of calories in 100 grams of boiled broccoli? We will talk about this further.
Broccoli
This dietary vegetable came to us from afar. A fortified vegetable from Mediterranean and South Asian countries. In these countries, broccoli has been consumed daily in any form for centuries:
- raw;
- baked;
- boiled;
- fried.
Most pleasant taste has boiled broccoli. This cabbage is very tasty and satisfying. It is an annual vegetable plant. Since it is a subspecies of cauliflower, the same parts of the vegetable are suitable for food as in cauliflower.
There are several types of broccoli. Olin is a head of cabbage with a thick stem in the shape of an umbrella and green inflorescences tightly adjacent to each other at the end. There are also asparagus broccoli, which contains the set thin stems with small inflorescences. Grow another type of purple cabbage.
From such cabbage you get delicious and healthy soups, stew, and also added to vegetable salads consumed raw. It is usually served with mayonnaise, sauce, sour cream, ground breadcrumbs, butter.
Broccoli calories per 100 grams
This type of cabbage is real dietary product. Due to the low calorie content and the mass of useful properties, it is included in the menu of most diets. The calorie content of the vegetable will depend on the method of preparation. The nutritional value of fresh broccoli is 34 calories per 100 grams, of which:
- proteins - 5.0 gr;
- fats - 0.4 gr;
- carbohydrates - 5.2 gr.
Such low calorie counts raw vegetable will not harm the figure, but will only contribute to weight loss and healing of the whole organism.
Most often, broccoli is consumed boiled, so the question immediately arises, how many calories are in boiled cabbage? The calorie content of boiled broccoli is even lower, total 28 units, of them:
- proteins - 3.0 gr;
- fats - 0.4 gr;
- carbohydrates - 5.2 gr.
With such a low calorie content, the vegetable contains a large amount of vegetable protein and fat. The ratio of BJU by weight will be as follows:
- proteins - 40.6%;
- fats - 18.5%;
- carbohydrates - 40.9%.
calories diet vegetable fried per 100 grams will be significantly higher - 46 calories. The vegetable absorbs oil and other ingredients during cooking. To reduce the calorie content, cabbage can be steamed and then the number of calories will be only 27 units. In 100 grams stewed cabbage calories will be a little more - 37 units.
If you use broccoli in dietary purposes, That it's better to boil it, steamed or added raw to salads. A low calorie healthy vegetable will help you lose those extra pounds.
The composition and benefits of green vegetables
Broccoli is very rich in its composition of nutrients. It is a nutritionally balanced product. It contains a lot of fiber, which is very important when diet food. Also in the composition of broccoli there are popular unsaturated fats Omega-3, amino acids that are important in cleansing the body and in losing weight. cabbage is important product many popular diets.
Broccoli is excellent supplier of vital vitamins, minerals:
- A, C, K, PP, U;
- iron and sodium:
- potassium and phosphorus:
- chrome and copper;
- manganese and boron:
- calcium and magnesium.
According to doctors, daily rate consumption should be 200 grams. It will serve effective preventive product nutrition for many health problems:
At the cabbage there are contraindications. It is undesirable to use hyperacidity stomach and in diseases of the pancreas. If there is a desire to include it in a permanent diet, it is better to make sure that there are no contraindications.
If there are no contraindications, the dietary product is able to prolong youth, help to lose excess weight and improve health. healthy vegetable can cook in different options and bring variety to the menu for the whole family without harm to health.
3.7 out of 5
Broccoli is the most famous and sought after member of the cabbage family. Housewives all over the world have appreciated the unsurpassed qualities of green cabbage. It is boiled, baked, steamed, in a slow cooker, used raw with various sauces. Broccoli is served as a vitamin side dish for meat, fish, potatoes, seafood. Cabbage is added to soups, salads, stews, casseroles.
Cabbage is considered a dietary product, since the number of calories in broccoli is minimal.. The lesser heat treatment cabbage lends itself, the more nutrients is stored in it. Nutritionists advise not to increase the calorie content of broccoli with fatty sauces based on mayonnaise, butter, cheese, but steam it with herbs. IN ready-made broccoli should be crispy.
How many calories are in broccoli?
Broccoli like most of vegetables has low nutritional value. The calorie content of broccoli is only 28 kcal per 100 g. It takes about the same number of calories to digest cabbage as it contains. Despite dietary properties, broccoli quickly saturates and is well absorbed by the body.
Broccoli is a real salvation for those who want to lose weight. Replace heavy side dishes with broccoli salad and soon the pounds will start to melt. The portion size in this case does not play a role, because the calorie content of broccoli is quite insignificant.. Meat or fish baked in the oven with broccoli, herbs and olive oil perfect for dinner.
Regular consumption of broccoli helps to improve metabolism and reduce body weight. Due to the large amount of fiber, intestinal function normalizes, toxins and toxins are removed from the body, constipation, bloating, and gas formation disappear.
Useful properties and calorie content of broccoli
Broccoli contains a lot of vitamins, minerals and nutrients. It consists of: calcium, manganese, potassium, magnesium, sodium, chromium, boron, folic acid, riboflavin, methionine, thiamine. Broccoli contains vitamins A, B1, B2, C, E, PP, U.
Broccoli provides the body with carbohydrates, dietary fiber and high-quality protein, which can become an alternative to an animal. By the amount of lysine and tryptophan, broccoli is not inferior to the usual chicken egg. Vitamin C in cabbage contains much more than in citrus fruits.
Despite how many calories are in broccoli, it is indispensable component in the diet of modern man. Today, broccoli is sold everywhere, so there will be no problems with its purchase. Vegetables bring the greatest benefit in its natural form, but the frozen product retains a lot of useful properties.
Low-calorie broccoli significantly improves health:
- Serves as a prevention of cardiovascular diseases;
- Regulates the level of cholesterol in the body;
- Normalizes metabolic processes and promotes weight loss;
- Prevents the development of cancerous tumors;
- Removes toxins, heavy metals, salts from the body, increases the level of resistance to radiation;
- Stabilizes emotional condition, helps with depression, stress, apathy;
- Prevents the formation of atherosclerotic plaques;
- Improves blood composition due to the content of chlorophyll;
- Slows down the aging process;
- Reduces cellulite;
- Helps fight swelling, regulates the amount of water in the body.
The low calorie content of broccoli is one of the many advantages of the famous cabbage.. Eating broccoli helps to avoid many diseases and cure old ailments. Cabbage serves as a prevention of breast cancer, prostate cancer, skin cancer, peptic ulcers, blockage of blood vessels.
Broccoli is indicated for nervous disorders, heart disease, beriberi. Experts advise not to give up the most valuable product And be sure to include it in your diet. If a low-calorie broccoli seems too bland and inexpressive to you, then cook it with spices, herbs, vegetable oils, milk sauces.
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CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS
Nutritional value and chemical composition "Broccoli [PRODUCT REMOVED]".
The table shows the content nutrients(calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of norm in 100 g | % of the norm in 100 kcal | 100% normal |
| calories | 34 kcal | 1684 kcal | 2% | 5.9% | 4953 g |
| Squirrels | 2.82 g | 76 g | 3.7% | 10.9% | 2695 |
| Fats | 0.37 g | 60 g | 0.6% | 1.8% | 16216 |
| Carbohydrates | 6.64 g | 211 g | 3.1% | 9.1% | 3178 g |
| Alimentary fiber | 2.6 g | 20 g | 13% | 38.2% | 769 g |
| Water | 89.3 g | 2400 g | 3.7% | 10.9% | 2688 |
| Ash | 0.87 g | ~ | |||
| vitamins | |||||
| Vitamin A, RE | 386 mcg | 900 mcg | 42.9% | 126.2% | 233 g |
| Retinol | 0.386 mg | ~ | |||
| Vitamin B1, thiamine | 0.071 mg | 1.5 mg | 4.7% | 13.8% | 2113 |
| Vitamin B2, riboflavin | 0.117 mg | 1.8 mg | 6.5% | 19.1% | 1538 |
| Vitamin B5, pantothenic | 0.573 mg | 5 mg | 11.5% | 33.8% | 873 g |
| Vitamin B6, pyridoxine | 0.175 mg | 2 mg | 8.8% | 25.9% | 1143 g |
| Vitamin B9, folate | 63 mcg | 400 mcg | 15.8% | 46.5% | 635 g |
| Vitamin C, ascorbic | 89.2 mg | 90 mg | 99.1% | 291.5% | 101 g |
| Vitamin E, alpha tocopherol, TE | 0.78 mg | 15 mg | 5.2% | 15.3% | 1923 |
| Vitamin K, phylloquinone | 101.6 mcg | 120 mcg | 84.7% | 249.1% | 118 g |
| Vitamin PP, NE | 1.1071 mg | 20 mg | 5.5% | 16.2% | 1807 |
| Niacin | 0.639 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 316 mg | 2500 mg | 12.6% | 37.1% | 791 g |
| Calcium Ca | 47 mg | 1000 mg | 4.7% | 13.8% | 2128 |
| Magnesium | 21 mg | 400 mg | 5.3% | 15.6% | 1905 |
| Sodium, Na | 33 mg | 1300 mg | 2.5% | 7.4% | 3939 |
| Phosphorus, Ph | 66 mg | 800 mg | 8.3% | 24.4% | 1212 |
| trace elements | |||||
| Iron, Fe | 0.73 mg | 18 mg | 4.1% | 12.1% | 2466 |
| Manganese, Mn | 0.21 mg | 2 mg | 10.5% | 30.9% | 952 g |
| Copper, Cu | 49 mcg | 1000 mcg | 4.9% | 14.4% | 2041 |
| Selenium, Se | 2.5 mcg | 55 mcg | 4.5% | 13.2% | 2200 g |
| Zinc, Zn | 0.41 mg | 12 mg | 3.4% | 10% | 2927 |
| digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 1.7 g | max 100 g |
Energy value Broccoli [PRODUCT REMOVED] is 34 kcal.
Primary Source: Product removed. .
** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the My Healthy Diet application.
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SHARE OF BJU IN CALORIES
The ratio of proteins, fats and carbohydrates:
Knowing the contribution of proteins, fats and carbohydrates to caloric content, you can understand how a product or diet meets the standards of a healthy diet or the requirements of a particular diet. For example, the US and Russian Departments of Health recommend 10-12% of calories from protein, 30% from fat, and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.
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HEALTH PROPERTIES OF BROCCOLI [PRODUCT REMOVED]
Broccoli [PRODUCT REMOVED] rich in such vitamins and minerals as: vitamin A - 42.9%, vitamin B5 - 11.5%, vitamin B9 - 15.8%, vitamin C - 99.1%, vitamin K - 84.7%, potassium - 12.6%
Benefits of Broccoli [PRODUCT REMOVED]
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
- Vitamin B9 as a coenzyme involved in the metabolism of nucleic and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption folate during pregnancy is one of the causes of prematurity, malnutrition, congenital deformities and developmental disorders of the child. A strong relationship was shown between the level of folate, homocysteine and the risk of cardiovascular disease.
- Vitamin C participates in redox reactions, functioning immune system promotes the absorption of iron. Deficiency leads to friable and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
- Vitamin K regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time, reduced content prothrombin in the blood.
- Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, participates in the processes of carrying out nerve impulses, pressure regulation.
You can see a complete directory of the most useful products in the application - a set of properties food product, in the presence of which the physiological needs of a person in the necessary substances and energy are satisfied.
vitamins, organic substances needed in small quantities V diet both humans and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and "lost" during cooking or food processing.
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