Broccoli

Broccoli is a nutrient-dense cruciferous vegetable with exceptionally low energy density. For those tracking their intake, the Calories in Brócolis are only 34 kcal per 100g serving, providing 2.8g of protein, 7g of carbohydrates, and 0.4g of fat. If you are wondering how many calories in Brócolis are available to fuel your body, this portion also delivers a significant 2.6g of dietary fiber and 33mg of sodium.

Nutrition facts (per 100 g)

Vitamins and minerals

Beyond its basic macronutrients, broccoli is a powerhouse of essential micronutrients. It is particularly renowned for its high Vitamin C content, providing more than 100% of the daily recommended intake in just 100g, which acts as a potent antioxidant and supports immune function and collagen synthesis. It is also an excellent source of Vitamin K1, crucial for blood clotting and bone health, and Folate (Vitamin B9), which is vital for tissue growth and cell function. In terms of minerals, broccoli offers significant amounts of Potassium, Manganese, and Iron. The presence of bioactive compounds like sulforaphane is another highlight, as these sulfur-rich plant compounds have been extensively studied for their potential protective effects against chronic diseases and oxidative stress.

Diet impact

The Calories in Brócolis make it a fundamental staple for weight management and satiety. Due to its high fiber and water content, it promotes gastric distension, signaling fullness to the brain and helping to prevent overeating. For those focused on hypertrophy, while not a primary protein source, its micronutrients support metabolic efficiency and recovery. In a Low Carb or Ketogenic framework, broccoli is highly valued because its net carbs (total carbs minus fiber) are very low, approximately 4.4g per serving. Vegan and vegetarian diets benefit from its iron and calcium content, which contribute to meeting daily requirements in plant-based protocols. Its versatility allows it to replace higher-calorie starches, effectively lowering the overall glycemic load of a meal.

Preparation variations

The nutritional profile of broccoli shifts significantly depending on the cooking method. When consumed raw, it retains the highest levels of heat-sensitive Vitamin C and the enzyme myrosinase, which is necessary for sulforaphane absorption. Boiling often leads to a loss of water-soluble vitamins (B and C) and minerals by up to 50% if the water is discarded. Steaming is widely considered the best method, as it preserves thermal-sensitive nutrients while softening the fiber for easier digestion. Roasting or grilling with oil increases the calorie count—adding a tablespoon of olive oil can jump the dish from 34 kcal to over 150 kcal. Frying or tempura preparation significantly increases fat content and may degrade antioxidants due to high temperatures, though it makes certain fat-soluble vitamins (like Vitamin K) slightly more bioavailable.

Frequently asked questions

Does Brócolis make you fat?

No, broccoli is extremely low in calories and high in fiber, making it virtually impossible to gain body fat from eating it. Its high volume-to-calorie ratio actually supports weight loss by promoting fullness and reducing the overall caloric density of your meals.

Can you eat Brócolis at night?

Yes, eating broccoli at night is an excellent choice as it is a light, low-calorie food that won't cause significant blood sugar spikes before bed. The fiber content can aid digestion overnight, though some individuals with sensitive digestion should ensure it is cooked to avoid potential bloating.

Is Brócolis healthy?

Broccoli is considered one of the healthiest vegetables available due to its dense concentration of vitamins, minerals, and antioxidants. Regular consumption is linked to improved heart health, better digestion, and a reduced risk of various inflammatory conditions.