Calories in Broccoli

Kids seem to hate broccoli, but parents love it, and for a good reason. Broccoli is one of the healthiest vegetables, and contrary to children’s belief, can also be very tasty. While it isn’t very high in calories, it is also highly nutritious.

Half a cup of chopped broccoli, about 78 grams, has around 27 calories and 3 calories from fat. One medium stalk weighing around 180 grams has 63 calories and 7 calories from fat.

Similarly, a large stalk of broccoli, around 280 grams, has 98 calories and 10 calories from fat.

Broccoli is very high in nutrients, especially vitamin A or beta-carotene, vitamin C, calcium, folic acid and fiber. In fact, half a cup of broccoli will give you around 10 percent of your daily fiber requirement. The icing on the fiber-cake is that half of the fiber in broccoli is soluble and the other half is not. This means that it gives you what your body needs. The fiber keeps your digestive system and gastro-intestinal tract healthy.

This vegetable is also very high in calcium. If you or your kids are lactose intolerant or vegan, then broccoli is a good replacement for milk when it comes to calcium, even though milk has more calcium. Calcium is very important for the development and maintenance of bones, and helps to control high blood pressure. Research suggests that it may even protect you against colon cancer.

Benefits of Broccoli

Vitamin C and vitamin A, present as beta-carotene in broccoli, have help in reducing the risk of conditions like heart disease, eye cataracts, and several types of cancer. They aid iron absorption in the body and have also been known to heal the common cold.

Folic acid content, which is high in broccoli, is helpful for women as it helps with tissue growth and is used as a nutrition supplement during pregnancy or while taking birth control.

According to health organizations, cruciferous foods like broccoli and cabbage must be an integral part of your diet, and you must eat several portions of it every week. They contain substances that ward off all kinds of diseases mainly phytochemicals like indoles and isothiocyanates. These increase the activity of enzymes in our bodies, making us stronger and more capable of fighting many diseases, including cancer.

Broccoli can be eaten in a number of ways. The healthiest, of course, is to eat it raw. To get used to its taste, you can eat it as a salad with a healthy dressing and French onions. It can also be used in soups like the cream of broccoli soup. It can be steamed, lightly sautéed or even boiled. Keep in mind that it should not be cooked for too long, as it can destroy the nutrients. Don’t forget, it tastes best crisp!

Submitted on January 16, 2014