Broccoli (Cooked, Blanched, Drained, Without Salt) – Nutritional Information
Broccoli is a versatile and nutrient-dense vegetable that serves as a healthy addition to any meal. This cooked and blanched version of broccoli is free from salt, ensuring you can enjoy all its natural benefits while maintaining a balanced diet. Below is a comprehensive breakdown of its nutritional profile:
| Nutrient | Amount per Serving |
|---|---|
| Energy | 35.0 kcal |
| Protein | 2.38 g |
| Fat | 0.41 g |
| Saturated Fat | 0.079 g |
| Carbohydrates | 7.18 g |
| Fiber | 3.3 g |
| Sugar | 1.39 g |
| Calcium | 40.0 mg |
| Iron | 0.67 mg |
| Magnesium | 21 mg |
| Phosphorus | 67.0 mg |
| Potassium | 293.0 mg |
| Sodium | 41.0 mg |
| Zinc | 0.45 mg |
| Copper | 0.061 mcg |
| Manganese | 0.194 mg |
| Selenium | 1.6 mcg |
| Vitamin C | 64.9 mg |
| Thiamin (B1) | 0.063 mg |
| Riboflavin (B2) | 0.123 mg |
| Niacin (B3) | 0.553 mg |
| Vitamin B6 | 0.2 mg |
| Folate | 108.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 77.0 mcg |
| Vitamin E | 1.45 mg |
| Vitamin D2 | 0.0 mcg |
Key Nutritional Highlights:
- Low Calorie: With just 35 kcal per serving, broccoli is a great choice for those looking to maintain or lose weight without compromising on essential nutrients.
- Rich in Fiber: Each serving provides 3.3 grams of fiber, supporting healthy digestion and helping to maintain stable blood sugar levels.
- Packed with Vitamin C: Broccoli is a great source of Vitamin C, with 64.9 mg per serving, which plays a vital role in immune function and skin health.
- High in Potassium: With 293 mg of potassium, broccoli contributes to heart health and helps maintain proper muscle and nerve function.
- Source of Folate: At 108 mcg per serving, broccoli provides a significant amount of folate, which is essential for cell growth and function.
- Antioxidants: Rich in antioxidants such as Vitamin A and Vitamin E, broccoli supports overall health and protects against oxidative stress.
Allergen Information:
Broccoli is naturally free from common allergens, including dairy, gluten, and nuts. However, cross-contamination during processing or preparation is always a possibility, so individuals with severe allergies should take precautions.
Dietary Preferences:
- Vegan-Friendly: This dish contains no animal-derived ingredients, making it suitable for vegan diets.
- Gluten-Free: Naturally gluten-free, making it an excellent option for those with celiac disease or gluten sensitivity.
- Low-Calorie: With only 35 kcal per serving, broccoli is a perfect choice for those following a calorie-controlled diet.
- High-Fiber: A great option for those looking to increase their fiber intake, supporting digestive health and satiety.
Cooking Tips:
When cooking broccoli, it’s important to avoid overcooking to preserve its nutrient content, particularly Vitamin C. Steaming or blanching is an excellent way to retain most of the vitamins and minerals in the vegetable. For added flavor, consider tossing cooked broccoli with a small amount of olive oil, garlic, or lemon zest.
Conclusion:
Broccoli is a powerhouse of nutrients, offering a wide range of health benefits in a low-calorie, versatile package. Whether enjoyed on its own, as part of a salad, or as a side dish to complement your main meals, broccoli is a nutritious and delicious vegetable that can be enjoyed by people of all ages. With its high fiber content, rich Vitamin C levels, and antioxidants, it’s an essential ingredient in a balanced, healthy diet.
