How many calories in Broccoli?
Broccoli is a vegetable that you either love or hate, and if you are in the younger generation the chances are you are in the latter category there. However, for all those that do like this highly nutritious vegetable, you can find out how many calories are in broccoli right here, along with some very useful broccoli nutrition facts.
A plant that comes from the cabbage family, broccoli is a green vegetable with a large flowered head. Broccoli looks a lot like another flower headed vegetable, the cauliflower and it is produced in the millions of tonnes around the world. The top producers of broccoli are China, the USA, India, Spain and Italy. Due to it being able to be grown in various temperatures, it is also widely produced in the UK. It is incredibly nutritious and offers those that consume it a very healthy dose of vitamin C and also vitamin K. We have highlighted all of the benefits that can be obtained from eating broccoli in our section on broccoli nutrition facts further down the page.
How many calories in broccoli?
Now we are going to show you how many calorie sin broccoli, using a variety of different serving sizes of the vegetable. We have also separated the examples between raw broccoli and the broccoli calories that you will be consuming once it has been boiled.
Calories in broccoli - Raw
- In a 5 inch spear of broccoli weighing 1.3 oz raw,there are are 11 calories
- In a medium stalk of broccoli weighing 5.3 oz raw there are 51 calories
- In a whole raw broccoli weighing 14 oz there are 135 calories
- In a 3.2 oz serving of raw broccoli there are 31 calories
Broccoli calories - Boiled with no salt
- In a 5 inch spear of broccoli weighing 1.3 oz boiled,there are are 13 calories
- In a medium 8 inch stalk of broccoli weighing 6.3 oz boiled there are 63 calories
- In a 3.1 oz serving of boiled broccoli there are 30 calories
Calories broccoli contains by weight:
- In 1 oz of raw broccoli there are 10 calories
- In 10 g of raw broccoli there are 3 calories
- In 1 oz of boiled broccoli with no salt there are 10 calories
- In 10 g of boiled broccoli with no salt there are 4 calories
Please note that the above calorific values are approximations.
When you are taking into consideration the total calories broccoli offers, it is important to remember that figures are not a great deal in relation to your total daily calorie requirements.
In our next section we are going to provide you with information on broccoli nutritional facts.
Broccoli nutrition facts
The following nutritional information about broccoli is based on 3.5 oz or 100 g of the raw edible vegetable:
- Vitamin A - 31 micrograms
- Beta carotene - 361 micrograms
- Lutein and zeaxanthin - 1121micrograms
- Vitamin B1 (Thiamin) - 0.071 milligrams
- Vitamin B2 (Riboflavin) - 0.117 milligrams
- Vitamin B3 (Niacin) - 0.639 milligrams
- Vitamin B5 (Pantothenic acid) - 0.573 milligrams
- Vitamin B6 - 0.175 milligrams
- Vitamin B9 (Folate) - 63 micrograms
- Vitamin C - 89.2 milligrams (an incredible 107% of your recommended daily allowance)
- Vitamin E- 0.78 milligrams
- Vitamin K - 101.6 micrograms (a massive 97% of your recommended daily allowance)
- Calcium - 47 milligrams
- Iron - 0.73 milligrams
- Magnesium - 21 milligrams
- Phosphorous - 66 milligrams
- Potassium - 316 milligrams
- Zinc - 0.41 milligrams
- Protein - 2.82 g
- Fat - 0.37 g
- Dietary Fiber - 2.6 g
- Sugars - 1.7 g
- Carbohydrates - 6.64 g
- Water - 89.30 g
Source: http://en.wikipedia.org/wiki/Broccoli
More information
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