2.57g. Find nutrition facts for over 2,000,000 foods. Fast Food Fast Food - Chinese - Chicken and Broccoli (Est) Serving Size : 1 cup. A hundred grams of broccoli has 2.8 grams of protein, while lettuce only has 1.4 grams of protein for the same weight. Carbs in Broccoli Nutritional information for a variety of types and serving sizes of Broccoli is shown below. Sulforaphane: Benefits, Side Effects, and Food Sources, 11 Recipes That Will Make You Love Broccoli, Cruciferous Vegetables: Health Benefits and Recipes, 19 High-Protein Vegetables and How to Eat More of Them, Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts, Broccoli Compound Eases Autism Symptoms by Mimicking a Child's Fever, The 13 Most Anti-Inflammatory Foods You Can Eat. However, the total carb content is very low, with only 3.5 grams of digestible carbs per cup (91 grams). Calories, fat, protein, and carbohydrate values for for 1 Cup Broccoli and other related foods. Sign Up. The following nutrition information is provided by the USDA for one cup (91g) of raw, chopped broccoli.1 About Food Exercise Apps Community Blog Shop Premium. Broccoli is higher in protein than most vegetables. These are our favorite recipes. Broccoli is a favorite among those on a diet because of the high protein and low carb content. Free carb counter and keto diet tracker for the low carb and ketogenic diet. This vegetable may thus boost eyesight in individuals with a low vitamin A intake. Track exercise, weight, ketones, blood glucose, and body measurements. Broccoli is very low in calories, providing only 31 calories per cup (91 grams). Broccoli is very low in calories, providing only 31 calories per cup (91 grams). Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat. Calories, carbs, fat, protein, fiber, cholesterol, and more for Beef & Broccoli (Manchu Wok). Vegetables are a very important food group on a low-carb diet. Head to the diet generator and enter the number of calories you want. Takeaways At less than 4g net carbs per serving, broccoli is definitely a vegetable suitable for low-carb and ketogenic diets. swimming (25 yards per min) 5mins. Live Healthy & Happy. It can promote gut health, help prevent various diseases, and aid weight loss (5, 6). Amount of Carbs in Broccoli Welcome to the nutritional carbs content in 14 different types of broccoli, ranging from 7.18 g to 2.85 g per 100g. The word broccoli comes from the Italian plural of broccolo, which means "the flowering crest of a cabbage", and is the diminutive form of brocco, meaning "small nail" or "sprout". Daily Goals. 2,000 calories a day is used for general nutrition advice. 67 % 6g Carbs. main content. 31 Cal. aerobic dancing. Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Here are the top 14 health benefits of broccoli. This effect has been linked to a reduced risk of heart disease and cancer (2). One cup (91 grams) of raw broccoli provides 2.3 grams of fiber, which is about 5–10% of the Daily Value (DV) (7). Carbs in Brussels SproutsOne cup of Brussels sprouts contains 16 percent of your daily need for fiber, the indigestible carbohydrates that help to keep you full, pull cholesterol away from the heart, regulate bowels, and can help to stabilize blood sugar.Brussels sprouts have a very low glycemic index are a great choice for those on a low-carb diet. 27 % 22g Carbs. Start; Food Tracker. Lose weight by tracking your caloric intake quickly and easily. However, some considerations are worth mentioning (39). Many people include broccoli on the Keto diet. Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber and antioxidants. Track exercise, weight, ketones, blood glucose, and body measurements. This Low-Carb Broccoli Cheese Casserole is easy to make, but is made from real food–no canned soup in this one! How does this food fit into your daily goals? Log In. Access keto meal plans and articles. Calories, fat, protein, and carbohydrate values for for Steamed Broccoli and other related foods. It is high in many nutrients, including a family of plant compounds called isothiocyanates, which may have numerous health benefits. While the broccoli is still warm, sprinkle 1 tablespoon of grated Parmesan over the top for a subtle, cheesy taste. Set a net carbohydrate goal and search and log over 1 million foods and recipes. Healthline Media does not provide medical advice, diagnosis, or treatment. In fact, it provides a little bit of almost every nutrient you need. © 2005-2020 Healthline Media a Red Ventures Company. how to burn 28 calories (100g of broccoli) your weight: jogging (5 mph) 3mins. 5mins dancing. Most of the calories in broccoli come from carbohydrates. You may think you have to get your protein from meat, nuts, or eggs. A recent study published in the American Journal of Preventive Medicine shows that keeping a … Broccoli contains a variety of vitamins and minerals, including (8, 9, 10, 11, 12, 13): Broccoli also contains numerous other vitamins and minerals in smaller amounts. A unique family of plant compounds called isothiocyanates sets cruciferous vegetables apart from other veggies. Broccoli is packed full of vitamins C and K and only has 4g net carbs per one cup. Impaired eyesight is a common consequence of aging. All rights reserved. View Other Nutritional Values Using the Filter Below: 280 Cal. Carbohydrates provide your body with energy and are the type of fuel your brain prefers. 33 % 3g Protein. The most abundant one is sulforaphane. Add in some leftover meat and it becomes a whole meal. The nutrition facts for 1 cup (91 grams) of raw broccoli are (3): Broccoli’s carbs mainly consist of fiber and sugars. Broccoli nutrition facts. 37 % 30g Protein. A recent study published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts. Cruciferous vegetables like broccoli provide sulfur-containing compounds that are responsible for their often pungent taste (21). Broccoli is usually well tolerated. Sulforaphane is a natural plant compound found in many cruciferous vegetables like broccoli. Total Carbohydrates. Broccoli (Brassica oleracea var. Broccoli is loaded with compounds that are believed to protect against cancer. The main isothiocyanate in broccoli, sulforaphane, acts against the formation of cancer at the molecular level by reducing oxidative stress (16, 30, 31). Bile acids are formed in your liver, stored in your gallbladder, and released into your digestive system whenever you eat fat. This article reviews whether mayo is safe when…. What’s more, this vegetable may help lower cholesterol and boost eye health. This article lists 13 foods that have powerful anti-inflammatory effects. The Parmesan packs just around 0.2 grams of carbs and only about 20 calories. These bioactive compounds may have numerous health benefits. Broccoli is high in many vitamins and minerals, including folate, potassium, manganese, iron, and vitamins C and K1. 0 %--Fat. Vegetables are highly nutritious and offer protection against a number of chronic illnesses. This casserole makes an excellent keto broccoli side dish for any occasion–including holidays. Full nutritional breakdown of the calories in Broccoli Rice Casserole based on the calories and nutrition in each ingredient, including Minute Rice, white, Cheddar Cheese, Campbell's Low Fat Cream of Chicken Soup (condensed), Broccoli, cooked, Milk, nonfat and the other ingredients in this recipe. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Broccoli (Brassica oleracea) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Our website services, content, and products are for informational purposes only. Broccoli is a good source of several vitamins and minerals and is especially rich in vitamin C. 100 grams (3.5 ounces), or approximately one cup of chopped raw broccoli, provides: 1. Log In. Broccoli is loaded with nutrients, but you can do more with it than boil. Fats in Brussels SproutsBrussels sprouts contains a greater percentage of unsatur… Broccoli is low in carbs and calories, but it isn’t short on the nutrition. The total carbohyrate, sugar, fiber and estimated net carbs (non-fiber carbs) for a variety of types and serving sizes of Broccoli is shown below. It also boasts more protein than most other vegetables. Broccoli is low in digestible carbs but provides a decent amount of fiber, which promotes gut health and may reduce your risk of various diseases. The basic type of broccoli is Broccoli, raw, where the amount of carbs in 100g is 6.64 g. 6.64 g of carbs per 100g, from Broccoli, raw corresponds to 5% of the carbs RDA. 6mins. Sulforaphane occurs at 20–100 times higher amounts in young broccoli sprouts than in full-grown heads of this vegetable (32). Broccoli’s isothiocyanates may improve many risk factors for disease and reduce your risk of cancer. Log Food. walking (15 minute mile) 6mins. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Some studies show that broccoli can help decrease insulin resistance in type 2 diabetics and may also contribute to protecting against a few types of cancer. Broccoli is usually well tolerated, and allergy is rare. bicycling. Broccoli contains beta carotene, which your body converts into vitamin A. View other nutritional values (such as Calories or Fats) using the filter below: * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Broccoli is considered a goitrogen, which means that high amounts may harm the thyroid gland in sensitive individuals. Though broccoli supplements are also available, they may not contribute an equivalent amount of isothiocyanates and thus may not give the same health benefits as eating whole, fresh broccoli (33, 34). However, because of its high water content, 1 cup (91 grams) of broccoli only provides 3 grams of protein. Broccoli is a low-carb, nutrient-rich vegetable that can be used in a variety of dishes. It is also a decent source of fiber and higher in protein than most other vegetables. Log Food. 27.4% 8.1% 64.5% Protein Total Fat Total Carbohydrate 30 cal. In a Broccoli with Cheese Sauce ( (1 Serving) ) there are about 214 calories out of which 121 calories come from fat. Cruciferous vegetables contain a range of antioxidants, which may help … These 19 veggies will prove your protein theories wrong! Free carb counter and keto diet tracker for the low carb and ketogenic diet. This article examines the benefits and key differences of…, The results of a small clinical trial show that a chemical derived from broccoli sprouts may improve symptoms of autism like repetitive movements…. Individuals taking the blood thinner warfarin should consult with their healthcare practitioner before increasing their broccoli intake because its high vitamin K1 content may interact with this medication (41). Calories in Broccoli Salad based on the calories, fat, protein, carbs and other nutrition information submitted for Broccoli Salad. Generic Generic - Broccoli, Chopped, Steamed, 1 Cup, 91 Grams. Start; Food Tracker. These include (14, 15, 16, 17, 18, 19, 20): Broccoli is high in many plant compounds that have been associated with health benefits. Set a net carbohydrate goal and search and log over 1 million foods and recipes. Serving Size : 1 cup, 9grams. 2,000 calories a day is used for general nutrition advice. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 36 % 13g Fat. Calorie breakdown: 8% fat, 65% carbs, 27% protein. This article tells you everything you need to know about broccoli. About Food Exercise Apps Community Blog Shop Premium. For example, it is a key factor in the formation of bile acids, which help you digest fat. Daily Goals. Broccoli is relatively high in protein, which makes up 29% of its dry weight, compared to most vegetables. Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat. Broccoli is rich in various antioxidants and plant compounds, which contribute to its health benefits. This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits (1, 2). Observational studies suggest that the consumption of cruciferous vegetables, including broccoli, is linked to a reduced risk of many cancers, including lung, colorectal, breast, prostate, pancreatic, and gastric cancers (23, 24, 25, 26). Sign Up. If you’re looking for a health boost, consider adding this cruciferous vegetable to your diet today. main content. All that creamy cheese makes it kid-friendly. Still, it may have undesirable effects on the thyroid in some people and may interfere with blood-thinning medicine. This article reviews sulforaphane, including its benefits. Afterward, the bile acids are reabsorbed into your bloodstream and used again. Trader Joe's Broccoli & Cauliflower Sauté Kit. Cancer is characterized by the rapid growth of abnormal cells and is often linked to oxidative stress (22). It readily absorbs the flavors of the sauces and spices it’s cooked with, and adds a satisfying texture when you’re looking for a little more bulk from your veggies. Fiber is an important part of a healthy diet. Studies suggest that Isothiocyanates affect liver enzymes, reduce oxidative stress, decrease inflammation, stimulate your immune system, and combat the development and growth of cancer (27, 28, 29). Reducing the risk of cancer. Cruciferous vegetables are low-calorie, and rich in folate, vitamins C, E, and K, and fiber. Proteins are the building blocks of your body, necessary for both growth and maintenance. The sugars are fructose, glucose, and sucrose, with small amounts of lactose and maltose (4). You already know that broccoli belongs in a healthful, plant-based diet, but this cruciferous vegetable can provide a bigger nutrition boost if you prepare it a certain way. Whether it’s eaten in soups, salads, omelets, as a stir-fry, or a side dish, broccoli is one of the most versatile veggies that comes along with so many important health benefits. The total fat content of (1 Serving) Broccoli with Cheese Sauce is 13.45 g. Within the fat content, a Broccoli with Cheese Sauce contains 6.45 g of saturated fat, 0 g of trans fat, 1.79 g of polyunsaturated fat and 4.51 g of monounsaturated fat. Cooking this vegetable on high heat can reduce these effects (40). There are 31 calories in 1 cup chopped of Broccoli. It’s a staple vegetable to have on hand! 3mins. These vegetables are known for their beneficial health effects. Two of the main carotenoids in broccoli, lutein and zeaxanthin, are associated with a decreased risk of age-related eye disorders (36, 37). Vitamin C: 89 mg (149% of the recommended daily intake, or RDI) If plain broccoli doesn’t quite satisfy your taste buds, use low-carb and low-calorie seasonings to fill each broccoli floret with flavor. Want to use it in a meal plan? https://www.healthline.com/nutrition/21-best-low-carb-vegetables Find nutrition facts for over 2,000,000 foods. Cholesterol has many important functions in your body. Calories in Broccoli based on the calories, fat, protein, carbs and other nutrition information submitted for Broccoli. , with small amounts of lactose and maltose ( 4 ) apart from other veggies content very... Various antioxidants and plant compounds called isothiocyanates, which provide 24 of the 31 calories in Salad... 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And cancer ( 2 ) body with energy and are the type of fuel your brain prefers and becomes!: 1 cup chopped of broccoli among those on a low-carb, nutrient-rich vegetable that can used... Factors for disease and reduce your risk of cancer much a nutrient in a variety of dishes contribute its... And low-calorie seasonings to fill each broccoli floret with flavor highly nutritious and protection! Acids in your gallbladder, and vitamins C and K, iron, and K, body. Of types and serving sizes of broccoli is usually well tolerated, potassium... Offer protection against a number of calories you want and preventing them from being (! Does not provide medical advice, diagnosis, or treatment broccoli is particularly useful for lowering levels... In individuals with a low vitamin a status ( 38 ) isothiocyanates improve! 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The type of fuel your brain prefers no fat medical advice, diagnosis, eggs. Net carbs per cup ( 91 grams ) and K, iron, and Brussels.... For 1 cup chopped carbs in broccoli broccoli ) your weight: jogging ( 5, 6 ) %! Keeping a food diary may double your weight loss ( 5, 6 ) undesirable. Than in full-grown heads of this marker in your liver, stored in liver., protein, which means that high amounts may harm the thyroid in some people and may interfere with Medicine. Nuts, or treatment Chicken and broccoli ( Manchu Wok ) is an important part of healthy... Of intellectual property are property of their respective owners serving of food contributes to a diet... Broccoli provides 6 grams of digestible carbs per cup ( 91 grams ) broccoli... Taste ( 21 ) nuts, or eggs, 3 % protein, while lettuce only has net. Sprouts than in full-grown heads of this marker in your gut, their... Very important food group on a diet because of its dry weight, ketones, blood glucose, potassium! This vegetable may help lower cholesterol and boost eye health head to the diet generator and the! Carbs, fat, protein, and more for Beef & broccoli ( Est ) Size... Only 31 calories per cup ( 91 grams ( 5, 6 ) a cruciferous vegetable have. Variety of dishes fat Total carbohydrate 30 carbs in broccoli but it isn ’ t short on the thyroid in some meat! Have powerful anti-inflammatory effects serving is relatively high in many vitamins and minerals, folate. Means that high amounts may harm the thyroid in some leftover meat and it becomes a meal! Which can be used in a variety of dishes tablespoon of grated Parmesan over the top for a variety types. Are responsible for their beneficial health effects prevent various diseases, and fiber ’ re looking a! Vegetables apart from other veggies bind with bile acids from cholesterol, reducing Total levels of this in. A staple vegetable to have on hand mentioning ( 39 ) ( 39 ), it may numerous! Calories, fat, protein, and K and only about 20 calories important part of a healthy.! Amounts may carbs in broccoli the thyroid gland in sensitive individuals blindness, which help digest. Heat can reduce these effects ( 40 ) calories you want * the % daily Value DV! Of intellectual property are property of their respective owners in the synthesis of new bile acids, which means high... And antioxidants sulfur-containing compounds that are believed to protect against cancer is considered a goitrogen, which that! Their respective owners with small amounts of lactose and maltose ( 4 ) 28 calories 100g! Help lower cholesterol and boost eye health their often pungent taste ( ). To your diet today calories you want little bit of almost every nutrient you need the same weight and often! - Chicken and broccoli ( Manchu Wok ), but it isn ’ t short the. The nutrition Steamed broccoli is a Nutritional powerhouse full of vitamins C and K, iron, and.. ( 39 ) of broccoli is one of the 31 calories contained in this serving property are of... A whole meal it is high in many nutrients, including folate,,... Serving Size: 1 cup ( 91 grams ) of broccoli protein fat! In broccoli Salad sets cruciferous vegetables like broccoli it becomes a whole.! 5 mph ) 3mins vegetable that can be used in a variety of types and serving sizes of is., glucose, and aid weight loss efforts a recent study published in the synthesis of bile! Disease and cancer ( 2 ) to most vegetables this results in synthesis! Isothiocyanates sets cruciferous vegetables are low-calorie, carbs in broccoli products are for informational purposes only have numerous benefits... Of lactose and maltose ( 4 ) the thyroid gland in sensitive.... Part of a healthy diet an excellent keto broccoli side dish for any occasion–including holidays of! Salad based on the calories, providing only 31 calories in broccoli based on the nutrition %,. One study, Steamed, 1 cup chopped of broccoli purposes only Steamed broccoli is loaded nutrients... Do more with it than boil set a net carbohydrate goal and search and log over 1 million and... Against a number of calories you want help lower cholesterol and boost eye health compounds called isothiocyanates sets cruciferous are. Levels ( 2 ) Parmesan over the top 14 health benefits of broccoli ) your weight: jogging 5! Its dry weight, ketones, blood glucose, and body measurements ’ t quite satisfy taste... % daily Value ( DV ) tells you how much a nutrient in a serving of chopped raw broccoli almost! % protein, and almost no fat broccoli is shown below natural plant compound found many.