Calorie Count For Broccoli

Rich in vitamin C, vitamin A, calcium and other minerals, broccoli is a dieter's dream food. Low in calories and high in fiber, it provides the perfect balance that leaves you both satisfied and nourished. By adding a low-calorie protein source, such as chicken or fish, and rounding it out with a small baked potato, broccoli can be the cornerstone of a healthy meal.

Fresh Broccoli

According to the U.S. Department of Agriculture, one-fourth of a bunch of cooked broccoli rabe has only 36 calories and 0.57 g fat. These numbers suggest that fresh broccoli won't damage your efforts to maintain a healthy weight. These values extend to other types of fresh broccoli, such as Chinese broccoli. One cup of cooked Chinese broccoli has only 19 calories and 0.63 g of fat.

Frozen Broccoli

The low calories and fat found in fresh broccoli are not affected when the product is frozen. One cup of frozen broccoli, boiled, drained and salted, has only 52 calories and 0.2 g of fat. With such low calorie counts, it is worth using broccoli in other dishes, such as casseroles.

Broccoli Soup

Even though it has 5 g of fat, 1 cup of Campbell's condensed broccoli soup has only 91 calories. This suggests that even condensed broccoli soup is a good choice. With 300 IU of vitamin A, this soup is a good nutritional value. Unfortunately, like other canned soups, it packs in the sodium, with 750 mg. This is half of the daily 1,500 mg limit suggested by the American Heart Association.

Broccoli With Potatoes

As broccoli recipes get progressively elaborate, the calorie and fat content tends to go up. For example, baked potatoes topped with broccoli and cheese sauce are a popular fast food item. However, a single serving packs in 403 calories and 21.42 g of fat. This side dish accounts for one-fifth of the day's calories if you are following a 2,000-calorie diet.

Broccoli in Frozen Food

As processed, frozen foods go, a stuffed croissant pocket containing chicken, broccoli and cheddar is not a had choice if you are in a hurry, as it provides 290 calories and 10.92 g of fat. While not quite a meal, this broccoli-containing food is a reasonably healthy alternative, as it provide 3.77 mg of iron and 337 IU of vitamin A.