Calories in Broccoli - Health Benefits

Written by Sky Taylor, Diet Bites

It Stinks! But it's Great for Weight Loss

Little stinking trees. How can something so cute and so nutritious smell so bad? Why does it fight cancer and other diseases?

Because it stinks.

Would you want to go near that scent if you were a disease?

The other reason broccoli is so beneficial to the body is because it's packed with vitamins. This wonder food is also a great source for fiber.

Just look at all the healthy benefits this stinky bomb provides with a simple *1/2 cup serving:

- Broccoli in its raw form contains a tiny 31 calories per 1 cup serving when chopped. One broccoli spear that is about 5" long contains about 11 calories. One bunch of broccoli contains only 207 calories in its raw form.

- Broccoli is very low in fat content, contains zero cholesterol. This super vegetable is also very low in sodium while offering a dose of healthy protein. One cup of chopped broccoli contains about 6 grams of carbohydrates.

- One serving of this green-headed bush provides 97% of the Recommended Daily Allowance (RDA) of Vitamin C, 20% RDA folate and 11% RDA of Vitamin A. Broccoli is also packed with iron, potassium, Vitamin B-6, magnesium and riboflavin benefits.

So dig out your clothespins and bring out your broccoli! You'll live longer, feel healthier, and become a 'regular' person. Cheers to this super food! Stink on!

Nutrition Facts, Calories in Raw Broccoli

Nutritional Elements

Units

100 g

1 cup, chopped

1 bunch

1 spear

1 stalk

1/2 cup diced

1 serving
Energy, Calories kcal 34 31 207 11 51 15 50
Protein g 2.82 2.57 17.15 0.87 4.26 1.24 4.17
Total lipid (fat) g 0.37 0.34 2.25 0.11 0.56 0.16 0.55
Carbohydrates g 6.64 6.04 40.37 2.06 10.03 2.92 9.83
Fiber, total dietary g 2.6 2.4 15.8 0.8 3.9 1.1 3.8
Sugars, total g 1.70 1.55 10.34 0.53 2.57 0.75 2.52
Minerals
Calcium, Ca mg 47 43 286 15 71 21 70
Iron, Fe mg 0.73 0.66 4.44 0.23 1.10 0.32 1.08
Magnesium, Mg mg 21 19 128 7 32 9 31
Phosphorus, P mg 66 60 401 20 100 29 98
Potassium, K mg 316 288 1921 98 477 139 468
Sodium, Na mg 33 30 201 10 50 15 49
Zinc, Zn mg 0.41 0.37 2.49 0.13 0.62 0.18 0.61
Vitamins
Vitamin C mg 89.2 81.2 542.3 27.7 134.7 39.2 132.0
Thiamin mg 0.071 0.065 0.432 0.022 0.107 0.031 0.105
Riboflavin mg 0.117 0.106 0.711 0.036 0.177 0.051 0.173
Niacin mg 0.639 0.581 3.885 0.198 0.965 0.281 0.946
Vitamin B-6 mg 0.175 0.159 1.064 0.054 0.264 0.077 0.259
Folate, DFE µg 63 57 383 20 95 28 93
Vitamin B-12 µg 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Vitamin A, RAE µg 31 28 188 10 47 14 46
Vitamin A, IU IU 623 567 3788 193 941 274 922
Vitamin E mg 0.78 0.71 4.74 0.24 1.18 0.34 1.15
Vitamin K µg 101.6 92.5 617.7 31.5 153.4 44.7 150.4
Lipids, Fatty Acid Totals
Saturated Fat g 0.039 0.035 0.237 0.012 0.059 0.017 0.058
Monounsaturated g 0.011 0.010 0.067 0.003 0.017 0.005 0.016
Polyunsaturated Fat g 0.038 0.035 0.231 0.012 0.057 0.017 0.056
Cholesterol mg 0 0 0 0 0 0 0

 

 

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