How many calories in broccoli boiled with salt. Broccoli: composition, calorie content and cooking features

Broccoli, or, in other words, asparagus cabbage, is a popular food product in many European countries, but our compatriots still underestimate it. Although this vegetable is not only a source of vitamins and minerals, but also an excellent dietary product. Cabbage has almost no contraindications for use, with the exception of individual intolerance to the product.

The nutritional value

By regularly eating broccoli, you will only benefit your body. The content of BJU in 100 g of fresh product is: 2.8 g (proteins), 6.6 g (carbohydrates), 0.4 g (fats). Broccoli contains not only a lot of vitamins, but also fiber, amino acids and other nutrients. An analysis of the chemical composition of the vegetable showed that it is rich in B and C vitamins, iron, calcium, beta-carotene, phosphorus, zinc, copper, sodium and other vitamins and minerals. By the way, broccoli is ahead of cauliflower in terms of protein content, which is important for adherents of a vegetarian diet who do not eat meat and can make up for the lack of protein through vegetables.

Antioxidants in broccoli help the proper functioning of the cardiovascular system and are the prevention of cancer problems. In addition, regular consumption of vegetables can improve blood counts and balance metabolism. Sulforaphane in the composition of asparagus has a detrimental effect on viruses and bacteria that cause stomach diseases. And vitamin U in broccoli, which scientists have found in raw vegetables, helps to heal stomach ulcers.

How many calories does it contain?

The calorie content of fresh asparagus cabbage is about 35 kilocalories per 100 grams of product. This is quite a bit, so broccoli can be consumed on a diet without restrictions, provided that a lot of fat is not present during the cooking process. It is permissible to consume a vegetable in almost any quantity, of course, if you do not have stomach problems. It is logical that the energy value of cabbage cooked with the addition of oil, fats or sauce will be higher than the calorie content of boiled broccoli inflorescences.

When preparing this vegetable, keep in mind the fact that the more it undergoes heat treatment, the more vitamins and nutrients are lost. It is most useful to steam broccoli or stew with the addition of a minimum of water. The optimal duration of the cooking process is 5 minutes. And when cooking in the microwave, the vegetable will lose all its value and benefits, so avoid this cooking method.

If you want to eat low-calorie and at the same time healthy food, pay attention to additional components for cooking this vegetable. For example, broccoli fried in oil with breadcrumbs will have the highest possible calorie content. The taste will be great, but diet is out of the question. And if you stew broccoli with sour cream, the dish will turn out to be of medium calorie content and at the same time suitable for those who have stomach problems.

The calorie content of fried broccoli is about 46-60 kcal per 100 g of the product. A hearty and savory dish, as well as an excellent side dish - fried broccoli with garlic. To prepare it, rinse the asparagus cabbage and boil for a couple of minutes. Saute a few minced garlic cloves in a minimum amount of vegetable oil until browned. At the end, add cabbage inflorescences here and warm over medium heat for another couple of minutes.

Fresh broccoli has a low calorie content - 35 kcal per 100 g. If you want to use this vegetable in its raw form, rinse the asparagus, pour over with boiling water, then pour with olive oil, salt and pepper. You can add any fresh vegetables to taste here.

Such a vitamin salad will be an excellent addition to meat or fish dishes.

A low-calorie and at the same time fragrant and tasty option is oven-baked broccoli, the calorie content of which will be only about 50 kcal per 100 g. When baking, use the secret of chefs, which is used in restaurants: sprinkle cabbage with lemon juice, white wine or grape vinegar, and then cover with foil. For baking, a temperature of 200 degrees is suitable.

You can also pour eggs over vegetables to make a delicious crust. To do this, you will need 250 g of asparagus, 1 carrot, 1 onion, 5 eggs, salt, basil and any vegetable oil. In a container smeared with oil, place the broccoli inflorescences boiled for a couple of minutes. Sprinkle chopped onions and carrots on top of the cabbage. Beat the eggs, adding salt and spices to taste. Pour this mixture over broccoli and bake for only 10 minutes at a temperature of 200 degrees. Such a tasty and healthy lunch can be prepared in a minimum of time.

Braised broccoli is suitable for those who are on a diet, as its calorie content will be only about 37-40 kcal per 100 g. A simple recipe for stewed asparagus is as follows. Onions and carrots are sautéed with a minimum amount of vegetable oil, broccoli florets and a little water are added to them. Simmer the vegetables over low heat for about 20 minutes, seasoning with salt and pepper to taste.

Steamed asparagus cabbage is the most healthy and low-calorie, it contains only 27-28 kcal per 100 g. If, during cooking, water takes some of the vitamins from the vegetable, then the steam penetrates into the core and completely preserves the taste, aroma of broccoli and all useful properties. It is steaming vegetables that will save the maximum of vitamins, so be sure to take this cooking method into service. After filling the pot with water about 3 cm, bring it to a boil. Put a sieve into the pan, in which put the cabbage divided into inflorescences. Close the sieve with a lid and leave the dish to steam for about 5 minutes.

To determine if the broccoli is ready, simply pierce it with a fork - if it comes in and out easily, it's time to serve the kale. And so that the cabbage does not taste completely bland - salt it, pepper it or add dry chopped garlic. If you are not afraid to spoil the figure, you can also add a few pieces of butter here, which should melt while the cabbage is still hot.

To diversify the taste of asparagus, use aromatic spices such as saffron or turmeric. And if you want to pour a spicy sauce on boiled cabbage, use this recipe: you need to fry the garlic, add olive oil, chicken broth and saffron. Pour this mixture over the finished broccoli florets.

If you want to surprise your guests with a delicious and unusual dish, take on board a simple battered broccoli recipe. Since the calorie content of such a dish is high (about 95-100 kcal), it should be avoided by those who are on a diet or have stomach problems, as broccoli undergoes a roasting process. Washed cabbage is divided into inflorescences and boiled in salted water for several minutes. For batter, a tablespoon of vegetable oil, a tablespoon of flour, 1 egg are mixed and salt is added to taste.

We soak the inflorescences in a thick batter and put in vegetable oil preheated in a pan. Fry the inflorescences evenly on each side and serve the finished dish to the table.

Benefit and harm

If you care about a healthy diet or diet, experts do not recommend eating fried foods that become “heavy” for the stomach. Since broccoli is a product with a minimum calorie content (we spend more energy on digesting it than we get from the product), asparagus is widely used in dietetics, and also helps the body replenish the balance of minerals and vitamins, which have the following effect:

potassium helps relieve swelling and removes excess water from the body;
calcium and phosphorus are good for bones;
iron and copper regulate the process of hematopoiesis;
vitamin C and zinc increase immunity and slow down the aging process;

B vitamins will calm the nervous system;
iodine affects the normal function of the thyroid gland and helps with endocrine diseases;
sulforaphane prevents the occurrence of stomach cancers and helps with an existing ulcer;
asparagus cabbage will effectively cleanse the intestines of toxins and toxins, having an anti-cellulite effect;
methionine and choline prevent the deposition of cholesterol, so cabbage prevents atherosclerosis;
anetholtrithione is responsible for the prevention of rectal and breast cancer.

To preserve all the vitamins, taste and beneficial properties of asparagus, subject it to minimal steaming. And fans of culinary fantasies can experiment with low-calorie puree soups with the addition of various vegetables (for example, carrots, onions or cauliflower). After cooking, all the ingredients are ground in a blender along with the broth until a homogeneous state is reached. To get the right and thick consistency, the approximate proportions should be 1.5 liters of water per 1 kg of fresh broccoli.

Remember the main rule of culinary experts - broccoli requires minimal processing so as not to destroy the chlorophyll that gives the cabbage a rich color and delicate taste. If the vegetable is overcooked, it will become sluggish and tasteless. After boiling the broccoli inflorescences, it is better to lower them into ice water. And if cabbage is cooked with meat, it is added in the last minutes of cooking.

For information on how to use broccoli for weight loss, see below.

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Calorie broccoli 34 calories per 100 grams of product. Broccoli is a must for people on a diet. There is practically no fat in broccoli, its content per 100 grams is only 0.4 grams, about 2.8 proteins and 7 grams of carbohydrates.

For many, at first glance, broccoli is an unremarkable product that is not required at all. Other people have the standard stereotype in their head that this product is only for people who want to get in shape. Does this plant also hide in itself?

Broccoli is one of the oldest types of cabbage grown in the northeast of the Mediterranean. This culture is distinguished by rather large green inflorescences, as well as a tall bush, reaching 90 centimeters.

Useful properties of broccoli

Speaking about the beneficial properties, one cannot but emphasize the record content of vitamin C per 100 grams 89.2 mg, sodium per 100 grams 33 mg, which affects the state of the water-salt balance in the human body, and potassium (316 mg), which supports the work of the heart and nervous system. Broccoli also contains a whole range of vitamins, microelements and minerals such as: calcium, zinc, phosphorus, magnesium, manganese, sulfur, fiber, B1, B2, B5, B6, PP, E, K, provitamin A and is an excellent supplier of beta- carotene.

Calorie content of broccoli per 100 grams of product in various forms

Table broccoli calories per 100 grams product, you can safely make yourself a diet with this product. And to understand in what way it is better for you to cook it.

calorie content of boiled broccoli - 27 kcal / 100 grams

calorie content of steamed broccoli - 27 kcal / 100 grams

calorie soup puree from broccoli - 85 kcal / 100 grams

broccoli in the oven calorie content - 80.5 kcal / 100 grams

calorie content of broccoli with an egg - 72.5 kcal / 100 grams

broccoli with cheese calories - 164 kcal / 100 grams

calorie content of baked broccoli - 23 kcal / 100 grams

calorie content of frozen broccoli - 23 kcal / 100 grams

broccoli in sour cream calorie content - 92.5 kcal / 100 grams

calorie content of boiled broccoli with salt - 35 kcal / 100 grams

fried broccoli calories - 28 kcal / 100 grams

broccoli stew calories - 37 kcal / 100 grams

calorie raw broccoli - 34 kcal / 100 grams

steamed broccoli calorie content in a slow cooker - 28 kcal / 100 grams

calorie fresh broccoli - 28 kcal / 100 grams

We can say with full confidence about the unconditional benefits of this plant on the human body.

Cauliflower Broccoli calories and sugar

Despite the fact that broccoli is quite low in calories, sugar can be seen when considering the composition of carbohydrates. Yes, its amount is not so significant, only 1.7 grams per 100 grams, but given that the entire inflorescence weighs about 400-500 grams, and during the cooking process the volume of the product decreases, respectively, the average portion will be 200-250 grams. The calculation method is 3.4-4.25 grams of sugar, this is 1 teaspoon of sugar with a slide, or about 16 kcal. Does this mean that, despite the benefits of broccoli, it should be excluded from the diet? Of course not! The fact is that the concentration of sugar in it is quite small, and to eat even 15 grams (relative to the allowable rate for losing weight) of sugar using this product, you will need a huge portion.

Broccoli negative calories

There is a negative calorie myth that almost all vegetables and some fruits fall into. It also includes broccoli. Let's figure it out in order. There is no negative calorie content, because absolutely any product has a calorie content. But the body can spend much more energy on digesting food than it contains. This is where the “negative calorie” myth came from. As for the list of products, everything is purely individual (for example, weight, the ratio of fat and muscle tissue). But to help the body burn more calories, you can use a little trick - chewing thoroughly. Since childhood, we hear that food should be chewed carefully and slowly, but we do not understand why. The secret is that the digestion process occurs regardless of the density of the food eaten, but the costs can be different. That is why the better the food is chewed, the better for the figure.

The calorie content of broccoli per 100 grams is negligible - Broccoli to be!

Conclusion that broccoli is must food not only for people trying to lose extra pounds, but also for people who are looking after their health.

Broccoli is one of the healthiest vegetables. It contains a huge amount of useful substances necessary for the normal functioning of all body systems. That is why it is indispensable in medical and dietary nutrition programs.

How many calories are in raw broccoli?

The raw version of cabbage is very low in calories, so it's unlikely to be a threat to anyone's waistline. With regular use of raw broccoli, the body is filled with many useful vitamins.

The calorie content of broccoli per 100 grams is only 28 kcal. Subject to certain nutrition programs, various salads with dietary dressings or vegetable oils are often made from broccoli. To get used to the unusual taste of broccoli, the salad can be diluted with other vegetables.

How many calories are in boiled broccoli?

Much depends on the culinary processing of cabbage. The lowest calorie option is boiled. The calorie content of boiled is only 35 kcal per 100 g. The only downside is that the raw version contains much more vitamins, because at best 50% of them are lost during cooking. Therefore, nutritionists recommend eating broccoli mostly raw. Boiled cabbage is perfect as a side dish for meat or fish. It can also be used to make light soup or sandwiches.

How many calories are in fried broccoli?

Many people prefer to fry cabbage in breadcrumbs. In this case, the calorie content of broccoli will be much higher than the previous options. Fried cabbage contains 46 kcal per 100 g. In the process of frying, part of the oil is absorbed into it, which makes it more high-calorie. But it is important to remember that oils are also important for the human body, so even during weight loss, you can sometimes afford to cook a delicious dish of fried cabbage. It is worth noting that fried broccoli is not as heavy as other vegetables. Therefore, it can also be included in a low-calorie nutrition program.

Broccoli salad

Ingredients:

broccoli - 150-200 g;
cucumber - 1 pc.;
tomato - 1 pc.;
olive oil or diet dressing (to taste)

Cooking

It is necessary to rinse well and disassemble the broccoli into small inflorescences, and then finely chop the cucumber and tomato. After that, mix all the ingredients and add salt to taste. You can put a little more leek and greens in the salad. At first glance, the salad looks too simple, but this is its highlight - nothing more. To diversify this recipe, you can add carrots, potatoes, cheese, corn, garlic, apples, nuts, etc. to the main ingredients.

Broccoli steamed with cheese

Ingredients:

broccoli inflorescences - 5 cups;
two cloves of garlic;
vegetable oil;
lemon zest (to taste);
chopped parmesan 50 g.

Cooking

Broccoli must be poured into a saucepan and steamed for four minutes, then transferred to a separate container. Thereafter you should fry the garlic in a pan for two minutes and add it to the broccoli (along with vegetable oil). Then add lemon zest and salt to taste. The dish is sprinkled with grated cheese and immediately served at the table. This cooking method is useful, but more high-calorie than in the first case.

A useful product is a real gift of nature, improving the figure and allowing you to become healthier, more beautiful and happier. The calorie content of broccoli depends on the type of preparation, but in general it is very light, which allows all people who care about their figure and well-being to use it without fear.

Broccoli is a plant from the cabbage family that grows for one year and is very similar in appearance to cauliflower. The main difference is that it has a dark green color and a superior composition of useful trace elements and minerals. The edible parts of the vegetable are the buds and young stems. To preserve the beneficial properties and calorie content of broccoli, it must be subjected to minimal heat treatment: either steam or blanch. It is important to take into account an important feature of cooking - properly cooked cabbage should crunch.

How many calories in broccoli and nutrients

Broccoli is a well-balanced and very healthy food that contains many beneficial nutrients that the human body needs. It contains the following substances:

proteins and essential amino acids;
unsaturated fatty acids popular omega-3;
this cabbage contains a lot of fiber, which contributes to effective weight loss and body cleansing;
in broccoli, calories are contained in a small amount of about 34 kcal per 100 grams;
calorie content of broccoli is proteins - 2.82 g, fats - 0.37 g, carbohydrates - 6.64 g, dietary fiber - 2.6 g.

Broccoli medically

The low calorie content of broccoli is not the only one of the advantages and benefits of this vegetable.. For example, the protein found in it can be compared in its nutritional value with the protein of a chicken egg or meat such as beef.

Due to the fact that cabbage contains the following elements, it is widely used in medicine and nutrition:

the potassium in its composition helps to remove excess salt and water from the body;
calcium and phosphorus help to improve the condition of bone tissue;
iron, copper, cobalt significantly improves and accelerates the process of hematopoiesis;
vitamin C and zinc help protect the body from the harmful effects of free radicals and slow down the aging process;
vitamin B contained in cabbage, well calms the nervous system;
it is rich in iodine, which helps very well in the treatment of thyroid problems and serves as an excellent prevention of diseases of the endocrine system.

An interesting fact is that the amino acids that make up it prevent many diseases of the heart and blood vessels, and contribute to the production of serotonin.

In addition, modern scientists have identified sulforaphane in it, which makes it possible to wage a worthy fight against stomach ulcers and prevents the development of cancers of this organ.

Calorie content of broccoli and its use in nutrition

The calories, nutrients and trace elements contained in broccoli are, of course, good. But the main property of cabbage is the ability to cleanse the intestines of toxins, toxins and the presence of a slight anti-cellulite effect. It contains dietary fiber, which helps to cleanse the body naturally. The calorie content of broccoli is very low, therefore, taking into account the above property, doctors strongly recommend that cabbage be included in the menu for people with various pathologies and just wanting to lose weight.

Cook right and eat well

Despite the high nutritional value and low calorie content of broccoli, it cannot be called a well-known and beloved product. And this is explained simply - not everyone knows how to cook this product correctly. How many calories are in broccoli and how to save them is a very important question. For example, there is such an option for its preparation - raw cabbage is disassembled into inflorescences, poured with melted butter or olive oil, and seasoned with pepper. You can also make a healthy and nutritious salad with your favorite vegetables from cabbage. If desired, the raw vegetable can be doused with boiling water. The calorie content of broccoli and nutrients will be preserved if it is properly boiled or baked. Also, cabbage cooked in this way is a great addition to meat or fish, the basis for a healthy and nutritious cream soup.

The calorie content of broccoli is on average 28 kcal per 100 grams. This cabbage is truly a dietary product with a lot of useful properties. It is included in the diet of everyone who wants to lose at least 2 kg.

Broccoli is boiled, steamed, fried in batter, stewed, baked - there are a lot of recipes. Even taking this product as a basis, you can eat varied and tasty. However, the energy value of the finished dish is not always as low as that of fresh cabbage. You will see for yourself now.

The energy value of a fresh product is 34 kcal / 100 grams. The same mass of vegetable accounts for 3 g of proteins, 5.2 g of carbohydrates and 0.4 g of fat. The glycemic index of broccoli is 10, which indicates its slow digestion and stabilization of blood sugar levels. Cabbage favorably differs from other vegetables in its high content of vitamin U, which prevents the occurrence of ulcers. Only asparagus is ahead of broccoli in this indicator.

Now consider the energy value of a vegetable cooked in different ways:

№ 1. Steamed vegetable.
The heat treatment method is considered the most useful, as it retains all the value of the cabbage. It leaves a fresh fruit structure and a pleasant crunch. The calorie content of this product even becomes lower by one unit of energy and is only 27 kcal / 100 grams.
№ 2. Boiled cabbage.
During heat treatment, it loses some of the vitamins and minerals, but still remains very useful. The energy value of boiled broccoli is 28 kcal / 100 grams. To preserve valuable substances to the maximum, cook the product in a minimum amount of water. The decoction can be used for vegetable soup.
№ 3. Braised broccoli.
In this case, the indicators vary greatly depending on the additional ingredients. If you cook only cabbage with a minimum amount of oil and water, its energy value will be about 37 kcal. Add carrots, onions, and several other types of vegetables there, and the calorie content can jump up to 50 kcal / 100 g. A dish based on broccoli, olive oil, garlic, red pepper and water "weighs" about 65 kcal.
№ 4. Cabbage fried in batter.
This type of cooking allows you to get a very tasty, but, unfortunately, the least healthy dish. Its energy performance doubles or even triples. Broccoli in batter is estimated at 82-90 kcal / 100 grams. Frying in a pan takes away its dietary property from the product, so you should not pamper yourself with it often. Please note that if you use breadcrumbs, the calorie content will be even higher (up to 120 kcal).
№ 5. Broccoli with egg.
Such cabbage is even more high-calorie dishes in batter. It will enrich the body with about 130 calories. But if you take more steamed vegetables, less eggs, and use olive oil instead of sunflower oil, you can significantly reduce the energy value of the finished dish and make it healthier.

We conclude: for diet food, eat boiled broccoli and steam it. But the fruits fried in batter, although tasty, are not so healthy.

How to cook broccoli so as not to lose its valuable properties?

We will give a few rules that will help you get a tasty, nutritious and low-calorie vegetable:

Short heat treatment is the key to success.
Fresh cabbage must be cooked for a maximum of 7 minutes, for frozen cabbage, the time increases to 10-12 minutes. Steamed broccoli takes no more than 10-15 minutes. So many blanch and stew. Such short intervals allow you to maintain a bright color and a pleasant crunch.
Vegetables go well with eggs. Try making various salads with these ingredients, or just fry an omelette with a minimum of oil. If you have a slow cooker, you can bake a fluffy and tender omelet with broccoli in it.
A microwave oven is not suitable for cooking this type of fruit. It draws almost 85% of its beneficial properties from the product.

A vegetable offers a wide field for experimentation, so do not limit yourself to just cooking. This type of cabbage makes excellent soups, casseroles, pies and more.

Eat broccoli more often, because it prolongs youth and improves health. Scientists have found that the vegetable reduces the risk of heart attack and stroke. More recently, sulforapane, a substance that protects lung cells from environmental toxins, has been found in fruits. And this is not all the benefits of this product!