Broccoli (Cooked, Boiled, Drained, with Salt) – Nutritional Information
Broccoli is a nutrient-dense vegetable, packed with essential vitamins and minerals, making it a healthy and versatile addition to any meal. When boiled and lightly salted, it retains its vibrant green color and much of its nutritional content, offering a variety of health benefits. Below is the comprehensive nutritional profile of cooked, boiled, and drained broccoli:
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 35 kcal |
| Protein | 2.38 g |
| Total Fat | 0.41 g |
| Saturated Fat | 0.079 g |
| Carbohydrates | 7.18 g |
| Fiber | 3.3 g |
| Sugars | 1.39 g |
| Calcium | 40 mg |
| Iron | 0.67 mg |
| Magnesium | 21 mg |
| Phosphorus | 67 mg |
| Potassium | 293 mg |
| Sodium | 262 mg |
| Zinc | 0.45 mg |
| Copper | 0.061 mcg |
| Manganese | 0.194 mg |
| Selenium | 1.6 mcg |
| Vitamin C | 64.9 mg |
| Thiamin (Vitamin B1) | 0.063 mg |
| Riboflavin (Vitamin B2) | 0.123 mg |
| Niacin (Vitamin B3) | 0.553 mg |
| Vitamin B6 | 0.2 mg |
| Folate (Vitamin B9) | 108 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 77 mcg |
| Vitamin E | 1.45 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Broccoli
Broccoli is renowned for its high vitamin C content, contributing to immune function and skin health. It also provides a substantial amount of fiber, supporting digestive health and aiding in maintaining a healthy weight. Broccoli’s wealth of vitamins and minerals, including calcium, iron, magnesium, and potassium, is vital for bone health, muscle function, and overall cellular processes. Furthermore, the vegetable’s antioxidants, such as vitamin A and vitamin E, offer protection against oxidative stress and support skin and eye health.
Allergen Information
Broccoli, when cooked and prepared in the traditional manner, does not contain common allergens such as gluten, dairy, or nuts. However, it is important to ensure that any added seasonings or ingredients (e.g., butter or cheese) do not introduce allergens for sensitive individuals.
Dietary Preferences
Broccoli is naturally gluten-free and suitable for a wide range of dietary preferences and restrictions. It is an excellent choice for:
- Vegetarians and Vegans: It provides plant-based protein and a variety of essential nutrients.
- Low-carb and Keto diets: With only 7.18 grams of carbohydrates per 100g, it is a great vegetable for low-carb meals.
- Low-sodium diets: If salt is limited or excluded, broccoli can be easily prepared without salt, offering its natural flavors and nutrients.
- High-fiber diets: Its fiber content promotes digestion and supports overall health.
- Paleo and Whole30: A naturally nutrient-rich, whole food that fits these diet plans.
Tips for Preparing and Serving Broccoli
- Cooking Method: Boiling or steaming broccoli is a quick and easy way to retain its nutrients. Avoid overcooking to preserve its vibrant color and nutrient profile. Boil for 3-5 minutes until tender yet still crisp.
- Flavoring Options: For a low-calorie, savory dish, add a pinch of sea salt or sprinkle with fresh lemon juice. For added richness, drizzle with a touch of olive oil or toss with a sprinkle of Parmesan cheese.
- Serving Suggestions: Pair boiled broccoli with grilled chicken or tofu for a protein-packed meal. It also makes a great side dish for steak, fish, or pasta dishes. For a lighter option, try adding it to salads or mixing it into a quinoa or rice bowl.
Conclusion
Broccoli is an incredibly versatile and nutritious vegetable, offering numerous health benefits with each serving. Its high vitamin and mineral content, coupled with its low-calorie nature, makes it an ideal addition to any diet, whether you’re looking to boost your immune system, maintain healthy digestion, or simply enjoy a delicious, satisfying vegetable. Experiment with different seasonings and preparation methods to discover your perfect way to enjoy this green powerhouse!
