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Broccoli - calories, nutritional values and interesting facts


12.09.2014
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Broccoli - calories, nutritional values and interesting facts


   Broccoli is a one-cruciferous plants. They come from the Mediterranean (Cyprus), and were already known in ancient times. Broccoli became popular and fashionable after 1920, when the United States began to advertise it as “a high-quality product with its original flavor”. Broccoli, also known as green cauliflower or bean cabbage are the relatives of cauliflower and are more and more popular as they have lots of nutrients, vitamins, minerals and other biologically active ingredients, are also low in calories. The color of broccoli ranges from green to purple, depending on the species, type of farming or the length of storage.





   In the rankings of fruits and vegetables are in first place in terms of power in the fight against cancer, the active anti-cancer ingredients are sulforaphane, beta-carotene, isothiocyanates, indole-carbinol, and chlorophyll. These compounds exhibit antitumor activity in the colon, prostate, breast, cervical uterus, esophagus, stomach, skin, lung, trachea, larynx and oral cavity. Broccoli is a good source of minerals such as potassium, calcium, iron, phosphorus, manganese, magnesium, sulfur, and vitamins A (beta carotene), B1, B2, B3, B6, C, K, pantothenic acid and folic acid. Broccoli as a vegetable, are also a good source of fiber. Moreover, broccoli are recommended for diabetics (large amount of chromium), people struggling with high cholesterol, having heart problems, anemia, with deficiencies of calcium and arthritis. When buying fresh broccoli pay attention to select those with undamaged and free of stains florets and yellow surrounding leaves. Broccoli can be eaten raw. More popular method is to cook. Cooking should be done in lightly salted, boiling water for no more than a few to several minutes. Further cooking will cause significant loss of vitamins and minerals. Apart from edible broccoli florets there is also a thick, fleshy stem. Broccoli is often used to decorate salads, they can also be planned as a component of mixed vegetable dishes. Broccoli sprouts are also gaining increasing popularity. They are concentrated sources of nutrients and beneficial health compounds. Broccoli are popular with bodybuilders, because of the fact that support the adrenal glands, strengthen joints and reduce levels of cortisol, a hormone released during low-calorie diet or from overtraining, which causes muscle breakdown.



Calories and nutritional values of broccoli

Nutrient Content in 100 [g]
Calories (energy value) 34 kcal / 142 kJ
Proteins 2,82 g
Total lipids (fats) 0,37 g
Total saturated fatty acids 0,039 g
Total monounsaturated fatty acids 0,011 g
Total polyunsaturated fatty acids 0,038 g
Omega 3 (n-3) fatty acids 0,021 g
Omega 6 (n-6) fatty acids 0,017 g
Carbohydrates 6,64 g
Dietary fiber 2,6 g
Vitamin A 623 I.U.
Vitamin D 0 µg
Vitamin E 0,78 mg
Vitamin K 101,6 µg
Vitamin C 89,2 mg
Vitamin B1 (Thiamin) 0,071 mg
Vitamin B2 (Riboflavin) 0,117 mg
Vitamin B3 (vitamin PP, Niacin) 0,639 mg
Vitamin B6 0,175 mg
Folate (vitamin B9) 63 µg
Vitamin B12 (Cobalamin) 0 µg
Pantothenic acid (vitamin B5) 0,573 mg
Calcium 47 mg
Iron 0,73 mg
Magnesium 21 mg
Phosphorus 66 mg
Potassium 316 mg
Sodium 33 mg
Zinc 0,41 mg
Copper 0,05 mg
Manganese 0,21 mg
Selenium 2,5 µg
Fluoride 1,5 µg
Cholesterol 0 mg
Phytosterols ~