Cook broccoli according to package directions and drain completely. Broccoli is a low GI food, meaning it has a minimal effect on blood sugar levels. The health benefits of dietary fiber: beyond the usual suspects of type 2 diabetes mellitus, cardiovascular disease and colon cancer. 1 calories come from fat. 1 oz broccoli contains 0.01g of polyunsaturated fat, How much monounsaturated Fat is in 1 oz broccoli? By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Mediterranean, Low-Fat Diets Are Best for Heart Problems, Least Amount of Exercise You Need to Stay Healthy, Nerve 'Pulse' Therapy May Help Ease Sciatica, New Book: Take Control of Your Heart Disease Risk, MINOCA: The Heart Attack You Didnt See Coming, Health News and Information, Delivered to Your Inbox. 68% carbs, 9% fat, and 0% alcohol. So, go ahead and steam, microwave, fry, or boil your broccoli. This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits (2, 3). [rat study; very weak evidence], Journal of the American Medical Association 2019: Compound in broccoli restores tumor suppressor activity All rights reserved. Avoid broccoli with a soft or bendable stalk or yellowish florets. Very rarely, this can progress to a swollen throat or anaphylaxis. Verywell Fit's content is for informational and educational purposes only. High fiber foods help in lowering cholesterol levels. Broccoli is usually well tolerated. 30 calories. Though broccoli supplements are also available, they may not contribute an equivalent amount of isothiocyanates and thus may not offer the same health benefits as eating whole, fresh broccoli. Broccoli is also rich in indole-3-carbinol, another compound with potential anti-cancer effects: Molecular Nutrition & Food Research 2016: Research on cruciferous vegetables, indole-3-carbinol, and cancer prevention: A tribute to Lee W. Wattenberg [overviewarticle; ungraded] ↩ Plant Foods for Human Nutrition 2019: Dietary broccoli sprouts protect against myocardial oxidative damage and cell death during ischemia-reperfusion [mouse study; very weak evidence], Preventive Nutrition and Food Science 2017: Broccoli ( Brassica oleracea) reduces oxidative damage to pancreatic tissue and combats hyperglycaemia in diabetic rats Case Rep Dermatol Med. Fried broccoli contains 1.6 g of saturated fat and 8.5 mg of cholesterol per serving. 0 g total fat. Broccoli contains agroup of substances known as glucosinolates, sulfur-containing chemicals. In .css-1me6ynq{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.0625rem;text-decoration-color:#125C68;text-underline-offset:0.25rem;color:#125C68;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-1me6ynq:hover{color:#595959;text-decoration-color:#595959;}a recent survey of more than 5,000 Americans conducted by Green Giant, consumers rated broccoli as their favorite vegetable (even surpassing carrots and corn). Broccoli Nutrition Stats. Vegetables (like broccoli) belonging to the plant genus Brassica contain tons of health-promoting compounds and potentially powerful phytochemicals. ↩ According to studies, boiling broccoli decreases its vitamin C content by 33% to 50%: Journal of Zhejiang University. We explain why eating a lot of fruits and veggies may not be as important for health as you think. Nutritional Elements Like most veggies, both kale and broccoli are incredibly light on carbs and fat. Additionally, vitamin A deficiency may cause night blindness, which can be reversed with improved vitamin A status (39). Cover and refrigerate 1 hour or overnight. Here are the top 14 health benefits of broccoli. To learn about other foods that can boost your fiber intake, see our list of 15 high-fiber foods. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Broccoli, raw nutrition facts and analysis. Broccoli is loaded with compounds that are believed to protect against cancer. I added salt and pepper. When it comes to nutrition content, research shows that broccoli florets have higher concentrations of certain nutrients like amino acids whereas the leaves are higher in carotenoids and other antioxidants. 1 oz broccoli contains 0.01g of saturated fat 1 oz broccoli contains 0.01g of polyunsaturated fat 1 oz broccoli contains about 0g of monosaturated fat How much cholesterol is in 1 oz broccoli? Keep the jar in a dark cupboard. Like other plants, it contains a combination of soluble and insoluble fiber.11 The USDA provides the following nutrition informationfor one cup (91g) of raw, chopped broccoli. A one-cup serving (100 grams) of chopped raw broccoli has just 34 calories.6. These substances give broccoli its pungent smell. However, the total carb content is very low, with only 3.4 grams of digestible carbs or total carbs minus fiber per cup (90 g) (4). Broccoli, raw nutrition facts and analysis per 1 cup chopped (91 g) Broccoli, raw contains 31 calories per 91 g serving. Are you a broccoli lover, or not really a fan? J Oral Maxillofac Pathol. This article explains the differences between raw and regular honey. To store broccoli, place it in the refrigerator for up to 23 days. Gently stir until water returns to a boil. You also could try microwaving broccoli, which allows you to retain more of the nutrients in broccoli. 2,000 calories a day is used for general nutrition advice. According to some researchers, many of these studies suggest that people who eat the most cruciferous vegetables have lower risk of disease and live longer lives.16, But observational studies cant provide reliable information about the health effects of specific foods. National Cancer Institute. 2020;24(2):405. doi:10.4103%2Fjomfp.JOMFP_126_19, Rajendran P, Rengarajan T, Nandakumar N, Palaniswami R, Nishigaki Y, Nishigaki I. Kaempferol, a potential cytostatic and cure for inflammatory disorders. Most of the health benefits of broccoli sprouts come from their high level of glucoraphanin. Now that you know the basics, get the low-down on the best way to prepare and cook broccoli to get the most antioxidants and vitamins below. But you still should include other protein sources in your diet to meet your daily needs. 144. Cover, reduce heat and simmer 8-10 minutes or until tender. There have been reports of the food-pollen syndrome if you have hay fever due to mugwort pollen. Carbs in Broccoli, cooked from fresh | Carb Manager Broccoli is usually well tolerated, and allergy is rare. Broccoli is bursting with vitamins and minerals. One cup of cooked broccoli is slightly higher in calories (and nutrients) than one cup of raw broccoli. It is easy to prepare and edible both raw and cooked. (If using a large or less . Calories 9.9. Keto fried salmon with broccoli and cheese, Broccoli and cauliflower gratin with sausage. It is also an excellent source of vitamin K,important in bone health and wound healing. Plus, cooking cruciferous vegetables can make them easier for your body to digest. Preheat oven to 350F. Wu X, Zhao Y, Haytowitz DB, Chen P, Pehrsson PR. 1 oz broccoli contains about 1.88g of carbohydrates, How much saturated fat is in 1 oz broccoli? Health Benefits of Broccoli Sprouts - WebMD Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist, counseling patients with diabetes. One cup of chopped, cooked broccoli has 5 grams of fiber. 1 oz broccoli contains about 0g of monosaturated fat, How much cholesterol is in 1 oz broccoli? Steamfresh Frozen Broccoli Florets | Birds Eye Still, it may have undesirable effects on the thyroid in some people and may interfere with blood-thinning medicine. Minerals in broccoli include manganese, potassium, and phosphorus. American Heart Association. Some people get concerned about the smell of broccoli and wonder if the smell indicates that the broccoli has gone bad. Broccoli also contains several phytochemicals (plant chemicals) that are responsible for its color, smell, and flavor.