Broccoli is a dark green vegetable from the cruciferous family, rich in nutrients and a healthy addition to most diets. Cooking broccoli by quickly steaming it helps retain many of its nutritive properties, crisp texture and bright green color. Adding toppings like butter and cheese to your broccoli increases the calories and fat content in each serving.
Vitamins
Broccoli is a rich source of vitamin C, as just 1 cup of steamed florets contain about 100 milligrams of this vitamin. Vitamin C is necessary for the growth and repair of body tissues. It is also an antioxidant, which means it combats free radicals and as such, may help prevent heart disease and some types of cancer. Broccoli also contains high levels of vitamin K, a vitamin that helps the blood clot. Additionally, 1 cup of broccoli contains 1450 micrograms of beta-carotene, another antioxidant, as well as 168 micrograms of folate, a B vitamin.
Minerals
In addition to vitamins, 1 cup of broccoli florets provides 458 milligrams of potassium, which is essential for the proper function of all cells, tissues and organs. It also provides small amounts of phosphorus, manganese, iron, calcium, selenium and zinc.
Calories
Broccoli packs a high nutritional punch for very few calories. One cup of steamed broccoli florets contains only about 49 calories, making it a healthy choice to add volume to a meal with few additional calories.
Macronutrients
One cup of plain, steamed broccoli provides no fat and about 11 grams of carbohydrates, more than 5 grams of which are in the form of dietary fiber, which helps regulate the digestive system and may help lower cholesterol. Although not a significant source of protein, the same serving size of steamed broccoli can provide 4 grams of protein.
References
- University of Illinois; Watch Your Garden Grow: Broccoli
- MayoClinic.com; Exchange List: Non-starchy Vegetables
- Colorado State University: Dietary Fiber: Anderson 2010
- MedlinePlus: Vitamin C
- University of Maryland Medical Center; Vitamin K; Steven D. Ehrlich, NMD; June 2009
- USDA Database
- University of Maryland Medical Center; Potassium; Steven D. Ehrlich, NMD; May 2009
Member Comments