Calories in broccoli when raw
When fresh and raw, there are only 10 calories in a half cup of broccoli, weighing 36 grams according to the US CDC FruitsandVeggiesMatter.
There is no fat or cholesterol, and sodium is negligible at 10 mgs.
There are only two grams of carbohydrates and only one of those is a simple sugar carbohydrate.
There is one gram of dietary fiber and one gram of protein.
Vitamin C is high, with 60% of daily value. It also has 20% of Vitamin A.
But the nutritional content changes when it is cooked.
Calories in cooked broccoli
Once it is cooked, more will fit into a half cup serving, so the calorie energy increases to 25 calories.
Most nutrients are also increased. Dietary fiber increases to 3 grams, providing 11% of daily value, and carbs increase to 6 grams, but the simple carbs remain at 1 gram.
What is the best broccoli?
Choose bunches that have the darkest colors--green, bluish-green, purple-green.
The stalks should be firm, not rubbery.
Wash thoroughly and then refrigerate this vegetable. Try to use it within a day of purchase.
Frozen broccoli is a good off-season choice, however, in this case, freezing causes reduction of some vitamins and minerals while increasing sodium slightly.
For the best flavor and nutrition, cooking should be limited to steaming or stir-frying into side dishes, pasta, and omelets.
Cook only until tender when pierced, but still crisp and green.
While this vegetable has many healthy phytonutrients for your diet, many people find the taste bitter at first.
Adding flavorful sauces may help.
When raw, and when using broccolini, the flower buds can be added to salads or used to garnish appetizers.
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