Simple and healthy: broccoli has few calories, is versatile and tastes good to almost everyone. By healthy vegetables It also contains lots of important nutrients such as vitamins, minerals and antioxidants. This has benefits for internal and external health. That's why green cabbage should always end up on your plate.
Nutritional values: How many calories does broccoli really have?
However, many people wonder whether broccoli is high in calories. But what is actually in broccoli, what makes it native? Superfood? The water-rich vegetable is rich in vitamins and proteins. The nutritional values of broccoli are therefore almost outrageously good: per 100 grams there are 34 kilocalories, 3,8 grams of protein and 3 grams of fiber, but only 0,2 grams of fat and 2,7 grams of carbohydrates. A medium-sized head of broccoli weighing around 300g comes in at just under 100 calories.
Broccoli has these important nutrients
The vegetable is bursting with vitamins. In XNUMX grams of the vegetable there are XNUMX milligrams of vitamin C, XNUMX milligrams of vitamin A, XNUMX milligrams of vitamin E, and vitamins BXNUMX, BXNUMX and BXNUMX. Broccoli also contains plenty of minerals: XNUMX milligrams of iron, XNUMX milligrams of magnesium and XNUMX milligrams of calcium. In addition, effective amounts of zinc and potassium.
10 benefits of broccoli: calories, vitamins and more
- Broccoli has hardly any calories. For XNUMX grams come only XNUMX kilocalories. In addition, it contains no fat and hardly any carbohydrates. For 100 grams come only 34 kilocalories. In addition, it contains no fat and hardly any carbohydrates.
- The green cabbage is rich in fiber and therefore makes you full quickly. It is also good for digestion and stimulates fat burning rich in fiber and therefore fills you up quickly. It is also good for digestion and stimulates fat burning
- Contains many vitamins and thus strengthens the immune system many vitamins which strengthen the immune system
- The high doses of calcium and carotene strengthen bones and ensure healthy eyes Calcium and Carotene strengthen the bones and ensure healthy eyes
- Broccoli contains the beauty vitamins E and C - and that provides beautiful skin and hair the beauty Vitamins E and C - That ensures beautiful skin and hair
- Regular consumption of broccoli can protect your heart and brain your heart and brain
- According to studies, broccoli can even help to prevent cancer to prevent cancer
- With an emission value of less than XNUMX grams per XNUMX grams, it has a good COXNUMX balance Emission value of less than 130 grams a good CO100 balance per 2 grams
- The vegetable can strengthen the skin's own UV protection skin's own UV protection strengthen
- Broccoli is versatile and tastes, steamed, fried or even raw versatile and tastes good, steamed, fried or raw
Origin and sustainability of broccoli
Nowadays it is hard to imagine our cuisine without broccoli. Originally, the florets come from Central Asia, until they first became very popular in Italy and then throughout Europe. Today, the vegetable is grown almost everywhere. With an emission value of less than 130 grams per 100 grams, the CO2 balance of broccoli is also quite good. The largest supplier in Europe is Italy and the entire Mediterranean region.
If you would rather have regional broccoli on your table, you can also try growing the vegetables yourself. Broccoli is fairly easy to grow; as a heavy feeder, it only needs deep and very nutrient-rich soil. When growing broccoli, it is also important to have good water storage capacity and a sunny location.
How can you prepare broccoli perfectly?
There are hardly any limits to your imagination when it comes to preparing broccoli, as there are a variety of broccoli recipes. However, broccoli is very delicate and should therefore be prepared carefully in order to develop as many of the nutrients it contains as possible.
1. Cook broccoli in water
Probably one of the most common methods of preparing broccoli is cooking in a water bath. To do this, put the broccoli in boiling water for 6-8 minutes and remove with a skimmer.
Tip: You can also eat the broccoli stalk cooked. Just chop it up and throw it into the water.
2. Steam gently
A gentle variant: when steaming, significantly fewer nutrients are lost in the water. Either steam in a steamer or with a little water and oil in a pot for about 7 minutes.
Tip: Broccoli has a strong taste of its own and is therefore not compatible with very many spices. However, salt and pepper as well as oregano or nutmeg are suitable - they support the broccoli flavor.
3. Fried broccoli
The green cabbage is also ideal for frying, for example in Asian stir-fries. Rinsed briefly, it is added to the rest of the dish at the end of the cooking time and is only fried briefly.
Tip: Do not wash the broccoli too much so that the florets do not break.
4. Local superfood from the oven
Broccoli also tastes good as an oven vegetable. Simply brush the florets and the stalk with oil and season and bake for a good 20 minutes in a preheated oven at 200 degrees.
Tip: Broccoli is not only good on its own, but also as a topping on pizza or in a quiche.
5. Raw foods rich in vitamins
That's right, broccoli can also be eaten raw. In a summer salad, but also as a raw food with dip, for example, the vegetable does particularly well.
Tip: The stalk is not as digestible raw as the florets. Therefore, only it should be consumed well washed as a raw food.
FAQ about broccoli calories
How many calories does 100g of broccoli have?
- 100 grams of raw broccoli contains about 34 calories. A normal medium-sized head of broccoli weighs around 300g and contains just under 100 calories. Broccoli is a low-calorie vegetable and an excellent source of fiber, vitamins, minerals and antioxidants. It is a healthy choice that fits into many diet plans.
Can you eat broccoli raw?
- Broccoli can be eaten raw. In fact, raw broccoli is a healthy and crunchy addition to salads and vegetable sticks. Raw broccoli retains more nutrients than cooked broccoli because cooking tends to break down some of the delicate vitamins and enzymes. When eating raw broccoli, make sure it is washed to remove any residue. The florets can be cut into bite-sized pieces and served with dips, dressings or hummus.
How many calories does broccoli soup have?
- The number of calories in a serving of broccoli soup can vary depending on the ingredients and preparation methods. An average serving (about 1 cup or about 240 ml) of homemade broccoli soup without cream usually contains about 30-60 calories. If cream or butter has been added, the calorie count will be higher. Ready-made or purchased broccoli soups can also have different calorie values depending on the manufacturer and ingredients.
