How Many Calories in Broccoli?
100g broccoli gătit = 34 kcal
Nutritional Values per 100g
Standard Serving
100g broccoli gătit contains 34 calories.
Best time: Anytime - perfect for main meals
Benefits
- ✓Extremely low in calories (34 kcal/100g) but rich in nutrients - an exceptional ratio
- ✓Surprisingly high protein content (2.8g/100g) for a vegetable - ideal for vegetarians
- ✓Significant amounts of vitamins C, K, and folate supporting immunity and blood clotting
- ✓Sulforaphane - a phytochemical with proven anti-cancer and anti-inflammatory properties
- ✓Prebiotic fibers that support the gut microbiome and long-term digestive health
Considerations
- !May cause bloating and gas in sensitive individuals due to raffinose content
- !Overcooking destroys sulforaphane and vitamin C - prefer steaming for a maximum of 5 minutes
- !Raw or lightly cooked al dente broccoli contains 3x more sulforaphane than well-cooked broccoli
FitAzi Tip
Broccoli is in FitAzi's top 3 vegetables for anyone wanting to lose weight - high volume, minimal calories. Steam broccoli for 4-5 minutes to preserve sulforaphane and heat-sensitive vitamins. Add a drizzle of olive oil after cooking to increase absorption of fat-soluble carotenoids.
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Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.