The calories in broccoli in 100 grams of raw food are about 34 kcal, making it an ideal option for weight control diets. This vegetable, with its high nutritional value, fiber and vitamins, helps to feel full for a long time and provides sustained energy. If you are looking for the exact details of the calories in broccoli in 100 grams, the following tables have been prepared based on reliable nutritional data.
Calorie table and nutritional value table of broccoli per 100 grams raw
Broccoli is very low in calories per 100 grams of raw food and is mostly provided by healthy carbohydrates. Its vegetable protein is suitable for athletes and has negligible fat.
| Nutrient | Amount per 100 grams raw |
|---|---|
| Calories | 34 kcal |
| Protein | 2.8 grams |
| Fat | 0.4 grams |
| Carbohydrates | 6.6 grams |
Table of sugar, fiber and salt of broccoli per 100 grams
Broccoli is high in fiber, which aids digestion, and is low in natural sugar. It is low in sodium, making it ideal for low-salt diets. It has zero cholesterol.
| Nutrient | Amount per 100 grams raw |
|---|---|
| Sugar | 1.7 grams |
| Fiber | 2.6 grams |
| Salt/sodium | 33 mg |
| Cholesterol | 0 mg |
Table of key vitamins and minerals in broccoli per 100 grams
Broccoli's vitamins like C and K cover more than your daily requirement. Potassium and iron help balance electrolytes and energy.
| Nutrient | Amount per 100 grams raw | Approximate daily requirement percentage |
|---|---|---|
| Vitamin C | 89 mg | 99 % |
| Vitamin K | 101 micrograms | More than 80% |
| Folate | 63 micrograms | 16 % |
| Potassium | 316 mg | 7% |
| Iron | 0.7 mg | 4% |
Broccoli calorie table in common consumption units
For an easy way to calculate the calories in broccoli in your daily servings, see Practical Units. One cup of chopped broccoli is equivalent to 91 grams.
| Consumption unit | Approximate value | Approximate broccoli calories |
|---|---|---|
| 1 medium pieces | 150 grams | 51 kcal |
| 1 cup chopped | 91 grams | 31 kcal |
| 1 palm (flowers) | 50 grams | 17 kcal |
Comparison table of calories of raw and cooked broccoli per 100 grams
The calories in cooked broccoli vary slightly depending on the method. Steamed or boiled is the lowest, but stir-fried has more calories.
| حالت | Calories | Protein (grams) | Fiber (grams) |
|---|---|---|---|
| raw | 34 | 2.8 | 2.6 |
| Cooked (boiled without salt) | 35 | 2.4 | 3.3 |
| Steamer | 35 | 2.4 | 3.3 |
| Fried (low oil) | 50 | 2.3 | 2.8 |
Nutritional Benefits and Uses of Broccoli
The benefits of broccoli for weight loss are notable due to its low calorie and high fiber content. This vegetable fits into a variety of diets and contributes to overall health.
- The role of broccoli in weight loss: The calories of broccoli in 100 grams are only 34, and the high volume without much energy reduces calorie intake. Regular consumption of it keeps the weight balanced.
- Effect on the feeling of fullness and appetite control: 2.6 grams of fiber per 100 grams fills the stomach and controls appetite for hours, ideal for preventing snacking.
- Diet-friendly: Yes, a great alternative to high-calorie vegetables on low-carb or keto diets, while maintaining nutrients.
- Place in an athlete's diet: 2.8 grams of protein and high vitamin C help with muscle recovery and sustained energy, without excess fat.
- Effect of balanced consumption on daily energy: 100-200 grams daily provides steady energy from complex carbohydrates and reduces fatigue.
- Comparing to similar ingredients: Broccoli has fewer calories per 100 grams (34) than cauliflower (25), but it has more vitamin C (89 mg); it offers higher protein than spinach (23 calories).
- Balanced consumption for whom: Those with sensitive digestion should start with 50 grams to get used to fiber and experience less bloating.
The nutritional value of broccoli makes it a superfood for healthy diets.
Is eating too much broccoli a problem?
Broccoli is low in calories per 100 grams, and consuming 200-300 grams daily is usually not a problem, as the fiber helps with digestion. However, more than 500 grams may cause bloating or gas due to the high fiber content, especially if the body is not used to fibrous vegetables. This effect is overcome by consuming it gradually and combining it with enough water. The goitrogenic compounds in raw broccoli slightly slow down the absorption of iodine, so cooking and variety in the diet will maintain balance. Focusing on a balanced amount will maximize the benefits.
FAQ
How many calories are in 100 grams of broccoli?
The calories in broccoli are 34 kcal per 100 grams of raw broccoli, which mainly come from healthy carbohydrates.
Is broccoli good for a weight loss diet?
Yes, the benefits of broccoli for weight loss include high fiber and low calories, which create satiety and control weight.
What is the best way to consume broccoli to control calories?
Steamed or raw in a salad, as it doesn't add calories and preserves the broccoli's vitamins.
How many calories are in cooked broccoli and what is the difference between it and raw?
Boiled broccoli has 35 calories per 100 grams; raw 34, fried 50; low-fat method is preferred.
Final summary
Broccoli calories in 100 grams 34 kcal With nutritional value Broccoli is rich in vitamins C, K and fiber, making it a top choice for weight control, satiety and energy. The tables show that it is low in calories raw or cooked and the benefits of broccoli for weight loss are real. Make informed food decisions and maintain balance by consuming 100-200 grams daily in salads, steamed or cooked dishes. This vegetable is part of a healthy diet for the general public, dieters and athletes.
Don't forget that you can also use food calories to find out the calories in other ingredients.
Nutritional data source: FoodData Central – USDA
