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Calories in Broccoli - Health Benefits of Broccoli
Broccoli Stinks! But it's Great for Weight Loss
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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. Broccoli 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. Broccoli 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 broccoli 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 broccoli! Stink on!
| Nutritional Data for Fresh Broccoli | Units | 1 cup of chopped ------- 91g | 1 bunch ------- 608g | 1 spear (about 5" long) ------- 31g | 1/2 cup, chopped or diced ------- 44g |
|---|---|---|---|---|---|
| Proximates | |||||
| Broccoli Calories (Energy) |
kcal
|
31
|
207
|
11
|
15
|
| Protein |
g
|
2.57
|
17.15
|
0.87
|
1.24
|
| Total lipid (fat) |
g
|
0.34
|
2.25
|
0.11
|
0.16
|
| Ash |
g
|
0.79
|
5.29
|
0.27
|
0.38
|
| Carbohydrate, by difference |
g
|
6.04
|
40.37
|
2.06
|
2.92
|
| Fiber, total dietary |
g
|
2.4
|
15.8
|
0.8
|
1.1
|
| Sugars, total |
g
|
1.55
|
10.34
|
0.53
|
0.75
|
| Sucrose |
g
|
0.09
|
0.61
|
0.03
|
0.04
|
| Glucose (dextrose) |
g
|
0.45
|
2.98
|
0.15
|
0.22
|
| Fructose |
g
|
0.62
|
4.13
|
0.21
|
0.30
|
| Lactose |
g
|
0.19
|
1.28
|
0.07
|
0.09
|
| Maltose |
g
|
0.19
|
1.28
|
0.07
|
0.09
|
| Galactose |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
| Starch |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
| Minerals | |||||
| Calcium, Ca |
mg
|
43
|
286
|
15
|
21
|
| Iron, Fe |
mg
|
0.66
|
4.44
|
0.23
|
0.32
|
| Magnesium, Mg |
mg
|
19
|
128
|
7
|
9
|
| Phosphorus, P |
mg
|
60
|
401
|
20
|
29
|
| Potassium, K |
mg
|
288
|
1921
|
98
|
139
|
| Sodium, Na |
mg
|
30
|
201
|
10
|
15
|
| Zinc, Zn |
mg
|
0.37
|
2.49
|
0.13
|
0.18
|
| Copper, Cu |
mg
|
0.045
|
0.298
|
0.015
|
0.022
|
| Manganese, Mn |
mg
|
0.191
|
1.277
|
0.065
|
0.092
|
| Selenium, Se |
mcg
|
2.3
|
15.2
|
0.8
|
1.1
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
81.2
|
542.3
|
27.7
|
39.2
|
| Thiamin |
mg
|
0.065
|
0.432
|
0.022
|
0.031
|
| Riboflavin |
mg
|
0.106
|
0.711
|
0.036
|
0.051
|
| Niacin |
mg
|
0.581
|
3.885
|
0.198
|
0.281
|
| Pantothenic acid |
mg
|
0.521
|
3.484
|
0.178
|
0.252
|
| Vitamin B-6 |
mg
|
0.159
|
1.064
|
0.054
|
0.077
|
| Folate, total |
mcg
|
57
|
383
|
20
|
28
|
| Folic acid |
mcg
|
0
|
0
|
0
|
0
|
| Folate, food |
mcg
|
57
|
383
|
20
|
28
|
| Folate, DFE |
mcg_DFE
|
57
|
383
|
20
|
28
|
| Choline, total |
mg
|
17.0
|
113.7
|
5.8
|
8.2
|
| Betaine |
mg
|
0.1
|
0.6
|
0.0
|
0.0
|
| Vitamin B-12 |
mcg
|
0.00
|
0.00
|
0.00
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
0.00
|
0.00
|
0.00
|
| Vitamin A, RAE |
mcg_RAE
|
28
|
188
|
10
|
14
|
| Retinol |
mcg
|
0
|
0
|
0
|
0
|
| Carotene, beta |
mcg
|
329
|
2195
|
112
|
159
|
| Carotene, alpha |
mcg
|
23
|
152
|
8
|
11
|
| Cryptoxanthin, beta |
mcg
|
1
|
6
|
0
|
0
|
| Vitamin A, IU |
IU
|
567
|
3788
|
193
|
274
|
| Lycopene |
mcg
|
0
|
0
|
0
|
0
|
| Lutein + zeaxanthin |
mcg
|
1277
|
8530
|
435
|
617
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.71
|
4.74
|
0.24
|
0.34
|
| Vitamin E, added |
mg
|
0.00
|
0.00
|
0.00
|
0.00
|
| Tocopherol, beta |
mg
|
0.01
|
0.06
|
0.00
|
0.00
|
| Tocopherol, gamma |
mg
|
0.15
|
1.03
|
0.05
|
0.07
|
| Tocopherol, delta |
mg
|
0.00
|
0.00
|
0.00
|
0.00
|
| Vitamin D (D2 + D3) |
mcg
|
0.0
|
0.0
|
0.0
|
0.0
|
| Vitamin D |
IU
|
0
|
0
|
0
|
0
|
| Vitamin K (phylloquinone) |
mcg
|
92.5
|
617.7
|
31.5
|
44.7
|
| Dihydrophylloquinone |
mcg
|
0.0
|
0.0
|
0.0
|
0.0
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.035
|
0.237
|
0.012
|
0.017
|
| Fatty acids, total monounsaturated |
g
|
0.010
|
0.067
|
0.003
|
0.005
|
| Fatty acids, total polyunsaturated |
g
|
0.035
|
0.231
|
0.012
|
0.017
|
| Cholesterol |
mg
|
0
|
0
|
0
|
0
|
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