Like other vegetables that grow above the ground, broccoli contains very few net carbs. Results from systematic reviews of high-quality clinical trials are clear: low-carb diets can help people lose weight and improve type 2 diabetes control. To learn about other foods that can boost your fiber intake, see our list of 15 high-fiber foods. Like other plants, it contains a combination of soluble and insoluble fiber. One cup of chopped, cooked broccoli has 5 grams of fiber. 9Additionally, it may reduce appetite and help you feel full. 8 Fiber has also been linked to other health benefits, such as lower blood sugar and cholesterol levels. If you’re trying to lose weight, including broccoli in your diet - along with nourishing foods that are higher in protein and fat - can be a winning strategy.īroccoli provides fiber, the non-digestible portion of carbs that can improve constipation and irritable bowel syndrome (IBS) symptoms in some people. However, at Diet Doctor, we don’t recommend counting calories. ![]() This is because, like many vegetables, it loses water and becomes more compact when heated.Ī one-cup serving (150 grams) of chopped, cooked broccoli has 55 calories, which is still very few. One cup of cooked broccoli is slightly higher in calories (and nutrients) than one cup of raw broccoli. 5īroccoli also contains several phytochemicals (“plant chemicals”) that are responsible for its color, smell, and flavor.Ī one-cup serving (100 grams) of chopped raw broccoli has just 34 calories. You’ll still get a hefty dose of nutrients.īroccoli provides small amounts of all the macronutrients, or “macros.” One cup of raw broccoli has about 3 grams of protein, 0.4 grams of fat, and 7 grams of total carbohydrates, including 3 grams from fiber. So, go ahead and steam, microwave, fry, or boil your broccoli. Plus, cooking cruciferous vegetables can make them easier for your body to digest. Yet, even after boiling, broccoli remains pretty high in vitamin C compared to many other foods. 3Broccoli can also lose significant amounts of folate and other B vitamins during boiling. Steaming and microwaving broccoli preserve nearly all of its vitamin C, whereas stir-frying leads to a modest loss and boiling reduces vitamin C content by up to 50%. Other nutrients are more stable when exposed to heat and water. Vitamin A (from beta-carotene): 623 IU (12% of the RDI) 2īecause vitamin C and the B vitamins are water-soluble, broccoli can lose some nutrients while cooking - depending on the method used. ![]() Folate (Vitamin B9): 63 mg (16% of the RDI).Vitamin C: 89 mg (149% of the recommended daily intake, or RDI).Sprouting broccoli: Similar in appearance to Calabrese broccoli, sprouting broccoli has thinner stalks and smaller heads with florets that are either green or dark purple.Ĭlosely related vegetables include broccolini, also known as baby broccoli, which is a hybrid of broccoli and Chinese broccoli and broccoflower, a cross between broccoli and cauliflower.īroccoli is a good source of several vitamins and minerals and is especially rich in vitamin C.ġ00 grams (3.5 ounces), or approximately one cup of chopped raw broccoli, provides: 1.It has thick green stalks and large heads with small buds called florets Calabrese broccoli: Also known as Italian green broccoli, Calabrese is the most familiar type in the US.The two most common broccoli varieties are: When chopped or cooked, these vegetables release compounds that have a familiar and fairly strong sulfur aroma. ![]() Like cabbage, broccoli is a member of the cruciferous family of vegetables that also includes Brussels sprouts, cauliflower, and kale. Its name comes from the Italian word broccolo, meaning “the flowering crest of a cabbage.” Broccoli ( Brassica oleracea italica) is a green vegetable that originated in Italy around the sixth century B.C.
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