As you know, broccoli is very, very useful. It is rich in many vitamins, macro and microelements, which are extremely necessary for young children, adults and the elderly. Surprisingly, broccoli contains such a complex of nutrients that this type of cabbage can be called a natural multivitamin. Bringing broccoli into your diet, you solve many health problems.
Broccoli is a relative of cauliflower, but if we are used to boiling or frying the last, then broccoli has a lot more cooking options. Broccoli cabbage can be eaten raw in a salad with other vegetables or separately with sauce, it is added to vegetable soups and stews, it is crushed and mixed with minced meat - the meatballs turn out to be “lick fingers”, it is fried in batter and in breadcrumbs. There are many recipes for cooking broccoli, find your own - and love this very useful vegetable.
How many calories in broccoli
In addition, the calorie content of broccoli is simply ridiculous - only 34 calories per 100 grams. This is a great gift for all slimming and weightlifting people. For a dietary meal, broccoli fits just delightfully - you can eat it as much as you want, but you still won't have to go through the calories, for this you have to eat a very large amount.
Frozen broccoli, which is a part of many vegetable mixtures, is even less high in calories than raw. Frozen broccoli cabbage contains only 23 calories. However, freezing significantly reduces the content of nutrients in the cabbage, so if you want to extract the maximum benefit from the cabbage, eat it fresh. When boiling with salt, the calorie content of broccoli increases by just one calorie, so there is not much difference between fresh and boiled cabbage.
But from broccoli frying in batter or in breadcrumbs, the caloric content increases by several times. Such broccoli cabbage will easily “pull” 150-300 calories.
Nutritional value and chemical composition of fresh broccoli cabbage
Fresh broccoli contains: proteins - 2, 8 grams, fat - 0, 4 grams, carbohydrates - 6, 7 grams, dietary fiber - 2, 5 grams, water - 89 grams, mono- and disaccharides - 1, 8 grams, ashes - 0, 86 grams.
Vitamins in broccoli
- Vitamin C - 89, 3 mg
- vitamin PP - 1, 2 mg
- Vitamin E - 0, 8 mg
- vitamin B5 - 0, 56 mg
- Vitamin A - 0, 39 mg
- Vitamin B6 - 0, 18 mg
- vitamin B2 - 0, 12 mg
- Vitamin B1 - 0.07 mg
- vitamin K - 101, 5 mcg
- vitamin B9 - 64 mcg
Macro elements in broccoli
- potassium - 317 mg
- phosphorus - 65 mg
- calcium - 48 mg
- sodium - 32 mg
- magnesium - 22 mg
Trace elements in broccoli
- iron - 0, 74 mg
- zinc - 0, 42 mg
- manganese - 0, 22 mg
- copper - 50 mcg
- selenium - 2, 4 mcg
