Broccoli - calorie content, beneficial properties, benefits and harms, description

Calculation of caloric content of a product per 100 grams

The calculation of the calorie content of 100 grams of product is based on previously known indicators of BZHU (abbreviation: proteins-fats-carbohydrates). The calculation method is the summation of these data (obtained by laboratory analysis and calculations) previously multiplied by a value equal to the energy released (calories) during their splitting. So, for example, 1 gram of protein or carbohydrate can release energy equal to 4.1 kcal, and fat a little more than 9. In calorie calculations, these numbers are usually rounded to whole numbers, as is the result itself.

Our example involves proteins - 2.82 grams, fats - 0.37 grams and carbohydrates - 4.04 grams contained in 100 grams of product. Next we perform the calculation:

Energy value of 100 grams = 2.82 (proteins)*4 + 0.37 (fat)*9 + 4.04 (carbohydrates)*4 = 11.28 + 3.33 + 16.16 = 30.8 kcal

Our calculated calorie content is less than 50 kcal, which means that broccoli is a low-calorie product with an average protein content and low fat and carbohydrates.

Broccoli in medicine

The benefits of broccoli for the body are appreciated by medicine, therefore it is actively used in parallel with treatment with chemicals. Such widespread use of cabbage is possible for a number of reasons:

The presence of beneficial glucosinalates in the composition that can fight cancer tumors and destroy mutant cancer cells.
The presence of lutein and zeaxanthin help restore vision and serve as a preventative against cataracts.
Calcium, phosphorus and magnesium work on the “architecture” of bone tissue and strengthen joints. Cabbage is useful in old age, when osteoporosis begins to develop.
Fiber and coarse fibers sweep away stale waste products from the digestive tract like a whisk.
Vitamin C strengthens blood vessels, giving them strength and elasticity. The blood is cleansed, atherosclerosis recedes, and blood pressure stabilizes.
Potassium and sodium normalize water-salt balance.
Powerful antioxidants in the composition destroy free radicals, delaying the aging process indefinitely.
Vitamins and minerals work together to restore and strengthen the immune system, protecting the body from infections.
B vitamins fight insomnia, neuroses, and mental disorders.
Iodine normalizes the functioning of the thyroid gland.

The medicinal properties of broccoli are used by pharmacists to synthesize dietary supplements. Healthy preparations have been created based on raw materials from Italian cabbage: Grapine from Nature's Sunshine Products Inc, Mastofit from Evalar, Ikvalin from Enrich International Inc, Rose ox from D&F Industries, broccoli seed extract from Solaray 30% glucoraphanin (Wisepowder).

Broccoli is included in the traditional diet of Italians, who have been happily eating their favorite product for 1.5 thousand years. A European consumes up to 5 kg of healthy vegetables per year. Demand for this variety of cabbage is growing all over the world. In terms of consumption, it is practically not inferior to its white cabbage friend.

Vitamin content

Table 1

Vitamins	Content	Daily norm
C (ascorbic acid)	89.2 mg	127.43 %
A (retinol)	31 mcg	3.1 %
E (α-, β-, γ-tocopherols)	0.78 mg	7.8 %
B1 (thiamine)	0.07 mg	4.73 %
B2 (riboflavin)	0.12 mg	6.5 %
B3 (PP) (nicotinamide)	0.64 mg	3.36 %
B4 (choline)	18.7 mg	3.74 %
B6 (pyridoxine)	0.18 mcg	8.75 %
B9 (folacin)	63 mcg	31.5 %

Broccoli contains high, medium and low levels of vitamins when measured according to approved nutritional significance standards.

At the highest level of importance in the food value chain are:

C, takes part in the redox processes of the body, raises the tone of the body, strengthens the immune system.
B9, supports the hematopoietic and digestive system.

Vitamins at a medium level of importance include:

E, keeps the muscular system in good shape.
B2, maintains body tone.
B6, participates in the metabolism of lipids and amino acids.

Vitamins of low content include:

A, takes part in all functions of the body related to its growth and proper metabolism, preserves the structure of the cornea of the eye.
B1, required to normalize the nervous and muscular systems.
PP, participates in the formation of hemoglobin.
B4, is involved in the biosynthesis of heme and proteins, cell proliferation, and tissue respiration.

The benefits and harms of broccoli

This variety of cabbage is beneficial for women due to the content of vitamins and elements necessary for the body. By eating only one serving a day, you can solve many health problems and maintain beauty.

We recommend that you familiarize yourself with the BJU of yolk

Benefits for women:

Maintaining youth and beauty. The vegetable offers ascorbic acid, potassium and iron. The substances keep the skin elastic, accelerate hair growth and strengthen nails.
Improving immune defense. This is facilitated by the high content of vitamin C. To cover the body's need for ascorbic acid, it is enough to drink 200 ml of vegetable juice per day.
Nervous system. Working as a natural antidepressant, the product relieves anxiety and improves the functioning of the nervous system.
Minimizes the risk of developing cancer. If you regularly include vegetables in your diet, the risk of developing cancer pathologies is reduced.

Broccoli is also good for men. For example, due to its high potassium content, the product helps the body recover after physical exertion, and also improves the functioning of the heart and blood vessels, preventing the development of serious diseases.

This cabbage variety:

prevents the development of prostate cancer;
improves sperm quality, increasing fertility;
improves potency.

The vegetable is recommended to be included in the diet of pregnant women. The product provides the body with the substances necessary for the development of the fetus, as well as:

contains a minimum of fat, which prevents a woman from gaining excess weight;
the fiber present cleans the intestines, removes “garbage” and toxins;
due to the content of vitamin B9, the correct formation and development of the fetus occurs;
Providing a mild laxative effect, it solves the problem of constipation typical for pregnant women.

We recommend that you familiarize yourself with the BZHU of pink salmon

The vegetable is a hypoallergenic product, so it is allowed to be included in the diet of a nursing woman. The product saturates breast milk with beneficial substances and is not capable of causing allergies in the baby.

Cabbage very rarely causes allergies, so its puree can be used for the first feeding. 50 grams per day completely covers the needs of the child’s body for vitamins and minerals.

Additional benefit:

improves sleep;
increases attention;
improves physical and emotional endurance.

Don't forget about the overall benefits of the product:

prevention of diseases of the stomach and duodenum;
improves the functioning of the digestive system;
accelerates tissue regeneration processes;
increases the strength of bones and cartilage;

The product is extremely useful if you need to lose weight.

How many calories are in broccoli

In addition, the calorie content of broccoli is simply ridiculous - only 34 calories per 100 grams . This is a great gift for all people who are losing weight and watching their figure. For dietary nutrition, broccoli is simply amazing - you can eat as much of it as you want, but you still won’t go overboard on calories, for this you will have to eat a very large amount of it.

Frozen broccoli , which is included in many vegetable mixtures, is even lower in calories than raw broccoli. Frozen broccoli contains only 23 calories. However, freezing significantly reduces the content of nutrients in cabbage, so if you want to get the maximum benefit from cabbage, eat it fresh.

Cooking with salt increases the calorie content of broccoli by only one calorie, so there is no big difference between fresh and boiled cabbage.

But frying broccoli in batter or breadcrumbs increases the calorie content significantly . This type of broccoli will easily cost 150-300 calories.

Broccoli calories. Chemical composition and nutritional value.

Nutritional value and chemical composition of Broccoli.

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	34 kcal	1684 kcal	2%	5.9%	4953 g
Squirrels	2.82 g	76 g	3.7%	10.9%	2695 g
Fats	0.37 g	56 g	0.7%	2.1%	15135 g
Carbohydrates	4.04 g	219 g	1.8%	5.3%	5421 g
Alimentary fiber	2.6 g	20 g	13%	38.2%	769 g
Water	89.3 g	2273 g	3.9%	11.5%	2545 g
Ash	0.87 g	~
Vitamins
Vitamin A, RE	31 mcg	900 mcg	3.4%	10%	2903 g
alpha carotene	25 mcg	~
beta carotene	0.361 mg	5 mg	7.2%	21.2%	1385 g
beta Cryptoxanthin	1 mcg	~
Lutein + Zeaxanthin	1403 mcg	~
Vitamin B1, thiamine	0.071 mg	1.5 mg	4.7%	13.8%	2113 g
Vitamin B2, riboflavin	0.117 mg	1.8 mg	6.5%	19.1%	1538 g
Vitamin B4, choline	18.7 mg	500 mg	3.7%	10.9%	2674 g
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, folates	63 mcg	400 mcg	15.8%	46.5%	635 g
Vitamin C, ascorbic acid	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
beta tocopherol	0.01 mg	~
gamma tocopherol	0.17 mg	~
Vitamin H, biotin	0.5 mcg	50 mcg	1%	2.9%	10000 g
Vitamin K, phylloquinone	101.6 mcg	120 mcg	84.7%	249.1%	118 g
Vitamin RR, NE	0.639 mg	20 mg	3.2%	9.4%	3130 g
Betaine	0.1 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 g
Silicon, Si	78 mg	30 mg	260%	764.7%	38 g
Magnesium, Mg	21 mg	400 mg	5.3%	15.6%	1905
Sodium, Na	33 mg	1300 mg	2.5%	7.4%	3939 g
Sera, S	28.2 mg	1000 mg	2.8%	8.2%	3546 g
Phosphorus, P	66 mg	800 mg	8.3%	24.4%	1212 g
Microelements
Aluminium, Al	570 mcg	~
Bor, B	185 mcg	~
Iron, Fe	0.73 mg	18 mg	4.1%	12.1%	2466 g
Yod, I	15 mcg	150 mcg	10%	29.4%	1000 g
Manganese, Mn	0.21 mg	2 mg	10.5%	30.9%	952 g
Copper, Cu	49 mcg	1000 mcg	4.9%	14.4%	2041
Nickel, Ni	8.6 mcg	~
Selenium, Se	2.5 mcg	55 mcg	4.5%	13.2%	2200 g
Chromium, Cr	0.5 mcg	50 mcg	1%	2.9%	10000 g
Zinc, Zn	0.41 mg	12 mg	3.4%	10%	2927 g
Digestible carbohydrates
Mono- and disaccharides (sugars)	1.7 g	max 100 g
Glucose (dextrose)	0.49 g	~
Lactose	0.21 g	~
Maltose	0.21 g	~
Sucrose	0.1 g	~
Fructose	0.68 g	~
Essential amino acids
Arginine*	0.191 g	~
Valin	0.125 g	~
Histidine*	0.059 g	~
Isoleucine	0.079 g	~
Leucine	0.129 g	~
Lysine	0.135 g	~
Methionine	0.038 g	~
Threonine	0.088 g	~
Tryptophan	0.033 g	~
Phenylalanine	0.117 g	~
Nonessential amino acids
Alanin	0.104 g	~
Aspartic acid	0.325 g	~
Glycine	0.089 g	~
Glutamic acid	0.542 g	~
Proline	0.11 g	~
Serin	0.121 g	~
Tyrosine	0.05 g	~
Cysteine	0.028 g	~
Saturated fatty acids
Saturated fatty acids	0.114 g	max 18.7 g
14:0 Miristinovaya	0.002 g	~
16:0 Palmitinaya	0.084 g	~
18:0 Stearic	0.018 g	~
20:0 Arakhinovaya	0.006 g	~
22:0 Begenovaya	0.004 g	~
Monounsaturated fatty acids	0.031 g	min 16.8 g	0.2%	0.6%
17:1 Heptadecene	0.002 g	~
18:1 Oleic (omega-9)	0.029 g	~
Polyunsaturated fatty acids	0.112 g	from 11.2 to 20.6 g	1%	2.9%
18:2 Linolevaya	0.049 g	~
18:3 Linolenic	0.063 g	~
Omega-3 fatty acids	0.063 g	from 0.9 to 3.7 g	7%	20.6%
Omega-6 fatty acids	0.049 g	from 4.7 to 16.8 g	1%	2.9%

The energy value of Broccoli is 34 kcal.

NLEA serving = 148 g (50.3 kcal)
stalk = 151 g (51.3 kcal)
spear (about 5″ long) = 31 g (10.5 kcal)
cup chopped = 91 g (30.9 kcal)
bunch = 608 g (206.7 kcal)
0.5 cup, chopped or diced = 44 g (15 kcal)

Primary source: USDA National Nutrient Database for Standard Reference. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

Health benefits of broccoli juice

Broccoli juice is obtained from boiled or steamed florets. Juice is not squeezed out of fresh vegetables, as sometimes the drink leads to intestinal infections.

Harm and contraindications of broccoli

Harm from broccoli is possible when consumed in the following cases:

problems with the gastrointestinal tract: ulcers and gastritis with increased acidity of gastric juice;
diseases of the pancreas that occur in acute form;
individual reaction to individual components of the product;
hypothyroidism (with a lack of thyroid hormones);
allergy symptoms.

An allergy to broccoli is noticeable in the form of rash, itching, swelling, and fever. The consumption of Italian cabbage should be limited to people who are taking medications that reduce blood clotting. Vitamin K contained in healthy broccoli will reduce the effectiveness of their effects.

The benefits of a variety of cabbage called broccoli are beyond doubt. It significantly enriches the diet and is a preventative against many diseases. A unique vegetable deserves to be given a special place in the garden. This is a welcome guest among vegetable crops. He has a royal title among the variety of cabbage varieties

Can you eat broccoli if you have diabetes?

Broccoli is good for diabetes.
Broccoli contains a lot of sulforaphane . This substance helps normalize blood vessels. The vegetable also has a high content of carotene, vitamin C, and proteins . The acidic substances found in broccoli will help maintain normal sugar levels. The presence of these substances in the vegetable suggests that it will be useful for people with diabetes.

Sulforaphane protects the walls of the arteries, and the human heart functions normally. Especially for diabetic patients, the high content of chromium . This element is rarely found in vegetables and fruits, but it is what normalizes blood sugar and prevents the deposition of cholesterol in blood vessels. And the iodine will be beneficial for the endocrine system.

Tip: In order for broccoli to really help with diabetes, it is better to steam it or eat it raw.