As you know, eating vegetables and fruits has a beneficial effect on the body. They contain the necessary and trace elements that can improve growth, metabolic processes and the functioning of organs and systems.
Also, the daily inclusion of a sufficient amount of these products in the diet allows you to keep the body in good shape, have good health and mood, and helps with weight loss. Broccoli is no exception. This until recently unknown, but already loved by many, subspecies of cabbage has excellent properties.
How does cooking affect the calorie content of broccoli?
Cabbage will keep your figure.
It is known that broccoli is great for those who follow their figure and follow a diet for medicinal purposes.
It is estimated that 100 grams of raw product contains only 35 kcal. Cabbage cooked by boiling or steaming has a lower energy value than a fried product.
100 grams of fried broccoli contains an average of 46 calories, while 100 grams of boiled broccoli contains only 28 kcal. The same amount of stew contains about 37 kcal, and steamed cabbage - 27 kcal.
When dieting, it is generally better to exclude fried foods, they are not only more fatty, but also harder to digest. Therefore, if you are trying to stick to, want to lose weight or have some problems with the gastrointestinal tract, then eat boiled or steamed vegetables.
Broccoli itself has a low energy value, and the calorie content of the finished dish is added by additional ingredients that are used to create it. If breadcrumbs are used when frying cabbage, then the dish will have a greater energy value than cooked without them. If you stew broccoli with butter, sour cream and, then the calorie content in 100 grams of the product will average 120 kcal.
Broccoli soup prepared according to a special recipe is very useful for normalizing both weight and weight loss. According to nutritionists, 100 ml of this soup contains about 23-25 kcal. So, you need to take: 1 liter of water, chicken breast in the amount of 300 grams, broccoli - 80 g, carrots - 150 g, cauliflower - 200 g. You will also need salt, spices and dill.
Watch the video about the beneficial properties of broccoli:
How to make low calorie broccoli soup
Broccoli soup is not only healthy, but also low in calories.
Pour water into a saucepan and boil, then salt. Then lower the chicken breast into a saucepan with salted boiled water and boil it.
Take carrots, cauliflower and broccoli and cut them into pieces. After the brisket has reached readiness, it must be removed and chopped vegetables should be boiled for 10-20 minutes.
During this time, the brisket should be cut into cubes, and the dill greens should be chopped. When the vegetables reach the desired condition, add the chopped brisket and greens to the pan. After you can add spices to taste.
Another interesting option for soup is cooking it in the form. To do this, you need to use the same ingredients: vegetables, chicken breast and greens. After heat treatment, all these components must be ground in a blender, then salt and spices should be added to the resulting mixture. It turns out delicious, and most importantly healthy broccoli soup puree. Bon appetit and stay healthy!
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Calorie broccoli 34 calories per 100 grams of product. Broccoli is a must for people on a diet. There is practically no fat in broccoli, its content per 100 grams is only 0.4 grams, about 2.8 proteins and 7 grams of carbohydrates.
For many, at first glance, broccoli is an unremarkable product that is not required at all. Other people have the standard stereotype in their head that this product is only for people who want to get in shape. Does this plant also hide in itself?
Broccoli is one of the oldest types of cabbage grown in the northeast of the Mediterranean. This culture is distinguished by rather large green inflorescences, as well as a tall bush, reaching 90 centimeters.
Useful properties of broccoli
Speaking about the beneficial properties, one cannot but emphasize the record content of vitamin C per 100 grams 89.2 mg, sodium per 100 grams 33 mg, which affects the state of the water-salt balance in the human body, and potassium (316 mg), which supports the work of the heart and nervous system. Broccoli also contains a whole range of vitamins, microelements and minerals such as: calcium, zinc, phosphorus, magnesium, manganese, sulfur, fiber, B1, B2, B5, B6, PP, E, K, provitamin A and is an excellent supplier of beta- carotene.
Calorie content of broccoli per 100 grams of product in various forms
Table broccoli calories per 100 grams product, you can safely make yourself a diet with this product. And understand what you better view cook her.
calorie content of boiled broccoli - 27 kcal / 100 grams
calorie content of steamed broccoli - 27 kcal / 100 grams
calorie soup puree from broccoli - 85 kcal / 100 grams
broccoli in the oven calorie content - 80.5 kcal / 100 grams
calorie content of broccoli with an egg - 72.5 kcal / 100 grams
broccoli with cheese calories - 164 kcal / 100 grams
calorie content of baked broccoli - 23 kcal / 100 grams
calorie content of frozen broccoli - 23 kcal / 100 grams
broccoli in sour cream calorie content - 92.5 kcal / 100 grams
calorie content of boiled broccoli with salt - 35 kcal / 100 grams
fried broccoli calories - 28 kcal / 100 grams
broccoli stew calories - 37 kcal / 100 grams
calorie raw broccoli - 34 kcal / 100 grams
steamed broccoli calorie content in a slow cooker - 28 kcal / 100 grams
calorie fresh broccoli - 28 kcal / 100 grams
We can say with full confidence about the unconditional benefits of this plant on the human body.
Cauliflower Broccoli calories and sugar
Despite the fact that broccoli is quite low in calories, sugar can be seen when considering the composition of carbohydrates. Yes, its amount is not so significant, only 1.7 grams per 100 grams, but given that the entire inflorescence weighs about 400-500 grams, and during the cooking process the volume of the product decreases, respectively, the average portion will be 200-250 grams. The calculation method is 3.4-4.25 grams of sugar, this is 1 teaspoon of sugar with a slide, or about 16 kcal. Does this mean that, despite the benefits of broccoli, it should be excluded from the diet? Of course not! The fact is that the concentration of sugar in it is quite small, and to eat even 15 grams (relative to the allowable rate for losing weight) of sugar using this product, you will need a huge portion.
Broccoli negative calories
There is a negative calorie myth that almost all vegetables and some fruits fall into. It also includes broccoli. Let's figure it out in order. There is no negative calorie content, because absolutely any product has a calorie content. But the body can spend much more energy on digesting food than it contains. This is where the “negative calorie” myth came from. As for the list of products, everything is purely individual (for example, weight, the ratio of fat and muscle tissue). But to help the body burn more calories, you can use a little trick - chewing thoroughly. Since childhood, we hear that food should be chewed carefully and slowly, but we do not understand why. The secret is that the digestion process occurs regardless of the density of the food eaten, but the costs can be different. That is why the better the food is chewed, the better for the figure.
The calorie content of broccoli per 100 grams is negligible - Broccoli to be!
Conclusion that broccoli is must food not only for people trying to lose extra pounds, but also for people who are looking after their health.
How would you eat to lose weight? An age-old problem that does not depend on gender and age differences! Nutritionists vying with each other say that starving yourself is just stupid, and in order to lose weight, you definitely need to eat. You just need to choose the products carefully and pay attention to the method of preparation. In particular, it is worth considering boiled this cabbage is negligible, which makes broccoli a regular participant in the diet of a healthy person. How else is it useful?
Oh, the joy in food!
Why is life so cruel to sweet tooth and fast food lovers?! Is it really fair that for a piece of cake we pay with fat on the sides? A bottle of soda is given by attacks of gastritis and a progressive ulcer, and your favorite hamburger is equal in calories to a three-course set meal? It must be said that dietitians generally do not hide the truth, and systematically remind patients that diet is a road to nowhere. At first, you really lose weight, take on the desired shape and notice interested looks. But diet is a kind of drug that you want to try again and again, testing your body for endurance. And the body remembers grievances and will not say "thank you" for them. As a result, he will definitely adapt to gastronomic deprivations and learn to replenish fat reserves even on them. Then, for weight loss, you will have to tighten measures and move further and further towards anorexia. Do you need it?
For a healthy spirit!
Healthy eating is the right way to a good figure and a pleasant complexion. Moreover, you don’t have to sacrifice taste characteristics. Just fill your diet with low-calorie and satisfying foods. For example, boiled broccoli will serve. Its calorie content reaches only 33 kcal per 100 grams. For comparison, it must be said that a chocolate bar without filler "weighs" 16 times more. There is an opinion that heat treatment significantly reduces the usefulness of vegetables, but this theory is not true for all groups. In particular, you need to take into account the condition of the cabbage before processing. So, dried cabbage after boiling is slightly higher in calories - 35 kcal, and frozen - lower - only 28 kcal. In principle, the indicators do not change much, and the most serious difference is the amount of vitamin C. There is much more of it in dried cabbage.
Among other vegetables
Let's try to arrange a fasting day for ourselves on vegetables, and let boiled broccoli be the basis. The calorie content of the day will not be strict, but we will try not to go beyond 1200 kcal. Given that vegetables will be the basis of the diet, this task is simple and doable. For breakfast, you can make a nutritious fresh juice from broccoli, celery and cucumber. It quickly quenches thirst and energizes. Believe me, coffee after such a drink will be superfluous, and fresh will not affect the heart in the slightest. For a drink, we prepare a sandwich of wholemeal bread, mashed boiled broccoli and fresh cucumber. For lunch - vegetable soup with cabbage. For dinner, a salad flavored with soy sauce and vegetable oil. A vegetable day diet can be rich and tasty, but boiled broccoli's calorie content makes it easy. All day no feeling of hunger and a good minus on the scales according to the results.
Benefits and taste
So, let's face it, boiled broccoli has a low calorie content, and therefore it will not become a threat to the figure. The taste of cabbage is delicate and versatile, and therefore broccoli will be an excellent side dish for meat, fish and offal dishes. The benefits of cabbage are invaluable, and the saturation with vitamins C, PP, K is impressive. Broccoli is full of ascorbic acid. According to this indicator, it overtakes citrus fruits.
Cooking methods
We look at the most current ways that broccoli can be processed. Boiled cabbage has a low calorie content, in the range of 25-35 kcal. This is the lowest-calorie processing option, but it can also be interpreted in its own way. It is advisable to steam to fully preserve the useful composition and bright color. The initial state of the cabbage is not important; you can use fresh product, frozen or dried. By the way, as a result, boiled cabbage has fewer calories than fresh.
cabbage feature
Girls often think over their diet in advance, and note the fact that there are 3 grams of protein per 100 grams of cabbage, that is, a serving of 300 grams will give the body 10 grams of natural pure proteins. This amount does not change even if the broccoli is boiled. The calorie content of 100 grams is already quite low, and here is the benefit of proteins. By the way, proteins provide satiety, and therefore the feeling of fullness after a meal will be long, but pleasant, without heaviness.
It should also be noted that it is not at all necessary to eat cabbage without spices. The calorie content of boiled broccoli with salt is 5-6 kcal the most, and the taste becomes much more pleasant for a modern person. For piquancy, you can mix cabbage with grated garlic, pepper and cumin. For better absorption of beta-carotene in the composition, it is desirable to add vegetable oil to the cabbage. In cooking from different countries, broccoli is used to make light soups and vegetable salads. The delicate taste of cabbage is in perfect harmony with fish, and it is no coincidence that salmon with broccoli with cheese sauce has become a classic of world cuisine. This is a tasty and healthy dish for real gourmets and healthy food lovers.
It also has the right to be present in the diet of a losing weight person, since it contains only 46 kcal per 100 grams. It goes well with tomatoes and cucumbers, and therefore can be a good side dish. tastes in harmony with cheese and lemon zest. This dish deserves the best restaurant!
The calorie content of broccoli is on average 28 kcal per 100 grams. This cabbage is truly a dietary product with a lot of useful properties. It is included in the diet of everyone who wants to lose at least 2 kg.
Broccoli is boiled, steamed, fried in batter, stewed, baked - there are a lot of recipes. Even taking this product as a basis, you can eat varied and tasty. However, the energy value of the finished dish is not always as low as that of fresh cabbage. You will see for yourself now.
The energy value of a fresh product is 34 kcal / 100 grams. The same mass of vegetable accounts for 3 g of proteins, 5.2 g of carbohydrates and 0.4 g of fat. Glycemic index broccoli - 10, which indicates its slow digestion and stabilization of blood sugar levels. Cabbage favorably differs from other vegetables in its high content of vitamin U, which prevents the occurrence of ulcers. Only asparagus is ahead of broccoli in this indicator.
Now consider the energy value of a vegetable cooked in different ways:
- №
1. Steamed vegetable.
The heat treatment method is considered the most useful, as it retains all the value of the cabbage. It leaves a fresh fruit structure and a pleasant crunch. The calorie content of this product even becomes lower by one unit of energy and is only 27 kcal / 100 grams. - №
2. Boiled cabbage.
During heat treatment, it loses some of the vitamins and minerals, but still remains very useful. The energy value of boiled broccoli is 28 kcal / 100 grams. To preserve valuable substances to the maximum, cook the product in a minimum amount of water. The decoction can be used for vegetable soup. - №
3. Braised broccoli.
In this case, the indicators vary greatly depending on the additional ingredients. If you cook only cabbage with a minimum amount of oil and water, its energy value will be about 37 kcal. Add carrots, onions, and several other types of vegetables there, and the calorie content can jump up to 50 kcal / 100 g. A dish based on broccoli, olive oil, garlic, red pepper and water "weighs" about 65 kcal. - №
4. Cabbage fried in batter.
This type of cooking allows you to get a very tasty, but, unfortunately, the least healthy dish. Its energy performance doubles or even triples. Broccoli in batter is estimated at 82-90 kcal / 100 grams. Frying in a pan takes away its dietary property from the product, so you should not pamper yourself with it often. Please note that if you use breadcrumbs, the calorie content will be even higher (up to 120 kcal). - №
5. Broccoli with egg.
Such cabbage is even more high-calorie dishes in batter. It will enrich the body with about 130 calories. But if you take more steamed vegetable, less egg, and instead of sunflower oil use olive oil, you can decently reduce the energy value of the finished dish and make it healthier.
We conclude: for diet food, eat boiled broccoli and steam it. But the fruits fried in batter, although tasty, are not so healthy.
How to cook broccoli so as not to lose its valuable properties?
We will give a few rules that will help you get a tasty, nutritious and low-calorie vegetable:
- Short heat treatment is the key to success.
- Fresh cabbage must be cooked for a maximum of 7 minutes, for frozen cabbage, the time increases to 10-12 minutes. Steamed broccoli takes no more than 10-15 minutes. So many blanch and stew. Such short intervals allow you to maintain a bright color and a pleasant crunch.
- Vegetables go well with eggs. Try making various salads with these ingredients, or just fry an omelette with a minimum of oil. If you have a slow cooker, you can bake a fluffy and tender omelette with broccoli in it.
- A microwave oven is not suitable for cooking this type of fruit. It draws almost 85% of its beneficial properties from the product.
A vegetable offers a wide field for experimentation, so do not limit yourself to just cooking. This type of cabbage makes excellent soups, casseroles, pies and more.
Eat broccoli more often, because it prolongs youth and improves health. Scientists have found that the vegetable reduces the risk of heart attack and stroke. More recently, sulforapane, a substance that protects lung cells from environmental toxins, has been found in fruits. And this is not all the benefits of this product!
Vegetables are a natural source of vitamins, minerals and nutrients needed by the human body. Broccoli is considered one of the most valuable foods in the diet, helping to ensure a complete metabolism. Despite the popularity of the vegetable, not everyone knows what calorie content broccoli has, whether it changes from the method of heat treatment.
healthy vegetable
One of the varieties of cauliflower, has a unique chemical composition. The richest vitamin complex and a low percentage of calories make broccoli an indispensable product in dietary nutrition, with therapeutic diets. Among the huge number of useful substances, the most prominent are the following:
- beta carotene;
- vitamin C;
- ascorbic, folic acid;
- antioxidants;
- cellulose;
- chlorophyll.
In addition, trace elements such as potassium, phosphorus, magnesium, sodium and iron, with regular use of broccoli, fully replenish the body's necessary supply. A healthy vegetable is significantly superior to cauliflower in terms of vegetable protein and mineral salts.
A few words about harm
Broccoli, which is considered one of the lowest calorie content among other vegetables, has undeniable advantages. It is recommended to use it for children, pregnant and lactating women, people who are limited in good nutrition due to various diseases.
However, in rare cases, there is an individual intolerance to the vegetable or the components that make up its composition. Broccoli can cause allergic reactions in the form of redness, peeling, itching of delicate skin areas. Despite the useful qualities, one should not get carried away with the frequent use of a relative of cauliflower.
Raw broccoli
Like any other vegetable, uncooked broccoli is the most beneficial for the body. Under the influence of high temperature regime are lost beneficial features. Raw vegetables are often recommended to be included in the diet in the fight against excess weight. The calorie content of broccoli per 100 grams of the product is only 34 kcal.
Without pre-treatment, a variety of cabbage is used both as an independent dish and as an ingredient for preparing various salads. When serving, broccoli is seasoned with lemon juice, spices, herbs, vegetable oil.
Steamed vegetables
In dietary and clinical nutrition, the use of steamed vegetables is practiced. It is believed that this type of heat treatment helps to preserve the maximum amount of nutrients. Cabbage is a small inflorescence collected on a thick stem. Before cooking, broccoli is cut into small pieces, removing dense stems.
When steamed, the calorie content of broccoli will differ slightly from that of a raw vegetable. 100 g of steamed product contains about 28-32 kcal. It is important with this method of preparation not to allow the digestion of broccoli. The processing time of a raw vegetable is 4-6 minutes, if broccoli is used frozen, the cooking time is increased to 8-10 minutes. As you can see, the calorie content of steamed broccoli is even slightly lower than when raw. Steamed vegetables are served as a low-calorie side dish for meat, fish and poultry dishes.
boiled broccoli
In addition to steaming, the closest relative of cauliflower is often boiled in salted water or blanched. This cooking method is also sparing for the nutrients that make up the vegetable. Boiling for no longer than 5-7 minutes helps to preserve all the valuable nutritional qualities.
Boiled broccoli, the calorie content of which practically does not differ from steamed cabbage, can act as an independent dish. In this case, it is served in its pure form or in addition to various sauces. Also, a vegetable can act as a side dish for various dishes or as a component of a salad, cold or hot appetizer. The calorie content of boiled broccoli may vary depending on the products and components that complement the dish with its participation.
Variety of flavors
As already mentioned, in a normal human diet, broccoli can act as a main dish in raw, boiled, baked or fried form, or as an appetizer, side dish, salad component. The calorie content of boiled, steamed broccoli will be the lowest. Fried cabbage will be less useful in dietary nutrition due to the use of additional fats. However, compared to fried potatoes, the calorie content of broccoli will be significantly lower and will be approximately 90-110 kcal per 100 g of the finished product.
Modern cooking offers many recipes for cooking dishes that allow you to get not only the necessary vitamin supply, but also enjoy a variety of tastes. Broccoli stewed with carrots and cream is popular. Delicate milky taste favorably emphasizes the individuality of broccoli. Often, a healthy vegetable is baked in combination with a tomato, bell pepper, and eggplant. The dish, when served, seasoned with grated cheese, will allow you to take a completely new look at the vegetable familiar to many.
Boiled broccoli, the calorie content of which is very low, can later be baked in the oven, fried in batter, stewed in sour cream. When supplementing cabbage with other products, it is important to remember that the calorie content of the finished dish will change significantly.
Combination rules
Broccoli is a unique product that is easy to combine with any ingredients. Acting as a side dish, it is served with boiled or baked poultry, fish. A steamed vegetable is a great addition to meat products, making it easier to digest while providing a calorie balance. Cabbage from small green inflorescences can be used as an ingredient in puree soups. In this case, it is supplemented with fresh peas, onions, zucchini. Fill the first courses with sour cream or cream.
Broccoli fried in batter goes well with various cereals. A vegetable rich in vegetable protein perfectly dilutes the carbohydrate diet. Broccoli does not have a pronounced taste as an independent product, therefore it is easily combined with sour, spicy, spicy sauce. Various herbs help to emphasize her individuality, but they should be used with caution. Too much spice flavor can spoil the dish.
How to select and store broccoli
In the summer and autumn season, a healthy vegetable is easy to purchase at affordable price. The yield of broccoli falls in the second half of July and can last until the very frost. Due to the low calorie content of the vegetable during this period, it can be consumed in large quantities. It is important when choosing broccoli to pay attention to some features.
- The inflorescences of a healthy vegetable are dark green in color. Small buds are tightly pressed to each other. Broccoli that is yellowish in color, with decayed inflorescences or open buds, is considered unsuitable for food.
- Medium-sized heads of cabbage are most valued. The stem should be strong and dense, with no signs of wilting, rot.
- Do not take broccoli with an unpleasant damp flavor. Such a product was stored for a long time without observing technological standards.
- There are several main types of healthy vegetables. Cabbage in the form of a large hat of small inflorescences on one strong stem is considered a classic option. Small heads on thinner stems tend to be more delicate in taste, their structure is not dense.
By following some simple rules, you can choose fresh useful product, which will be the highlight of any dish.
During the harvest season, broccoli is easy to find on store shelves. However, in winter period the price of a vegetable is quite high. Useful low-calorie product can be frozen. At the same time, it not only retains its valuable qualities, but also has a long shelf life. A fresh variety of cauliflower can be stored in the refrigerator for no longer than 5-6 days, while a frozen vegetable will delight in taste even after several months in the freezer.
