Broccoli calories provide a wide list of health virtues and beneficial values.

This vegetable goes by the scientific name “Brassica oleracea” and it grows in cold.

Cousins of cabbages, the edible parts of broccoli are the flower, the stalk, and small leaves.

In this article, we are focusing on broccoli calories AKA broccoli carbs, and all of the health benefits that come from them, as well as the precautions you need to know before you start consuming broccoli. Also, we provide details on how to buy and store broccoli and some tips on how to consume it the best way.

Broccoli calories and health benefits:

Broccoli calories:

Broccoli is among the super-powerful vegetables as it contains essential nutrients.

This data counts for the recommended serving of 2.5 cups (175g) of broccoli florets (1 broccoli):

• Calorie: 49
• Fibers: 3.9
• Fats: 0.9g
• Carbs: 4.9g
• Protein: 3.6g
• C vitamin: 82%
• A vitamin: 70%
• E Vitamin: 16%
• K vitamin: 329%
• B1 vitamin: 9%
• B2 vitamin: 10%
• B6 vitamin: 28%
• B9 vitamin: 90%
• Potassium: 12%
• Calcium: 12%
• Zinc: 7%
• Copper: 35%
• Phosphorus: 14%
• Magnesium: 5.25%
• Iron: 12%
• Manganese: 25%

Broccoli health benefits:

Full of beneficial calories, vitamins, and minerals, broccoli always makes it to the list of nutritionists’ suggestions.

The regular consumption of vegetables and fruits is associated with the reduction of many health risks.

Many studies indicate that the consumption of certain plant food such as broccoli reduces the risk of obesity, heart disease, cancer, and generally the risk of death.

Among the many health benefits we can find in broccoli calories:

Good for the nervous system:

Thanks to its high content in potassium, broccoli is a good natural stimulator to our brains.

In fact, potassium helps improve the nervous system by stimulating neurotransmitters.

Thus, food with high potassium content like broccoli is the perfect healthy choice for a good brain function.

Bones health:

Just half of the broccoli provides about 50% and 190% of our daily need in calcium and vitamin K respectively.

In order to have strong bones as the body needs calcium to build bone mass that can support the weight of the skeleton.

As for bone density, studies show that vitamin k is necessary to have a good bone density.

Consequently, dense bones are less vulnerable to fractures and breakage therefore eating broccoli gives you healthier bones.

May prevent cancer:

Broccoli calories come from many good nutrients and one of those is glucoraphanin.

This protein is used in many natural cancer treatments due to its effectiveness in fighting cancerous cells.

In fact, once we consume glucoraphanin the enzymes in our bodies convert it into sulforaphane.

This chemical plant-based compound is effective in neutralizing the effect of toxins in the body.

Also, it may protect the DNA, slow down tumor growth, and reduces inflammation.

Therefore, eating just 2 or 3 ounces of broccoli would give your body all of its need for glucoraphanin.

Boosts the immune system:

Among the many minerals in broccoli, it is a great source of zinc and selenium.

These two minerals provide excellent antioxidant properties to our bodies.

Therefore it helps our immune system by fighting free radicals the source of health issues.

In addition, these same minerals provide good resistance against infectious diseases.

Improves eye health:

Several studies show that eating broccoli regularly prevents eye cancer and enhances sight.

This is thanks to certain types of protein in broccoli calories which help maintain healthy eyes.

Also, half of the broccoli offers around 40% of our daily need in vitamin A which is responsible for the formation of the retina.

Improves digestion:

Thanks to its content in dietary fibers, broccoli may also improve the digestion process.

Once you include broccoli in your diet, you will feel much comfort in your stomach.

Nonetheless, half of the broccoli contains almost the same amount of protein as half a cup of quinoa seeds.

Slows aging:

Broccoli also offers a wide range of powerful antioxidants which help maintain skin health.

For instance, broccoli is rich in vitamin A which protects the skin from sun UV radiations.

In addition, it is rich in vitamin C which strengthens collagen formation and cell regeneration.

Thus, regular consumption of broccoli is directly linked to less wrinkly skin and slow aging.

Cooking broccoli:

Broccoli carbs come with an abundance of nutrients very beneficial for our health.

However, the cooking method may enhance or decrease the health values of this vegetable.

Because of that, we chose certain recipes and ideas on how to cook broccoli the best way:

• A green smoothie to start the day with almond milk, lemon juice, a spoon of honey, and few broccoli florets blended together.
• As a substitute in a hummus dish by replacing chickpeas with broccoli florets.
• As a substitute in a tabbouleh dish replacing semolina with grated broccoli.
• In a pasta salad alongside pieces of smoked salmon or eggs.
• As a dipping sauce based on blended chives, broccoli florets, crushed garlic, and cottage cheese.

You can use pre-cooked (steamed or boiled) broccoli in many recipes including:

• In a crumble with béchamel sauce.
• In a salad alongside boiled chickpeas, walnuts, and chopped green apples.
• In lasagna with olives, basil, and ricotta cheese.
• In pasta with cream, olive oil, or in a gratin.
• In risotto with other green vegetables such as broad beans, asparagus, and arugula.

Introducing broccoli to kids:

Most of the time you have to be clever and creative with kids.

It’s hard to convince a kid that even he/she doesn’t like broccoli it is beneficial for the health.

Generally, broccoli cake works very well:

• You can make broccoli cake by mixing broccoli puree with flour, eggs, and parmesan cheese.
• After that, season the mixture as you like and cook it as a pancake or as a pie in the oven.

Another idea is to make a broccoli and pasta dish, to do that:

• Boil your pasta in water.
• In a frying pan, fry chopped onions, melted cheese, garlic, and broccoli puree.
• As soon as the onions turn yellow take the ingredients off the pan and mix them with the boiled pasta.
• You can then serve them topped with liquid cream.

Finally, you can mix broccoli puree with potato puree as most kids find this combination delicious.

How to use broccoli stems?

Wait for a second: “I can use broccoli stems as well! “.

Yes, most people throw away broccoli stems but you can avoid the waste.

You can blend broccoli stems and make a smooth purée that you can use in many dishes such as:

• An exotic soup flavored with a touch of coconut cream.
• A base for a yummy flan served salad seasoned with rosemary, tarragon, and mint.
• A cake or tajine by treating it just like potato puree.

You can also slice broccoli stalks and cook them in a frying pan then add them to noodles.

Also, you can also use broccoli stalk pieces in any kind of vegetable stew or soup.

Some people like to steam broccoli pieces then use them in their quiche, soufflé, or gratin recipes.

Healthy recipes for broccoli:

A broccoli side dish to lose weight:

You need to know that not only the ingredients are that make a recipe healthy, the portions you use also play a huge role in the overall healthiness of a dish.

Ingredients:

• 2lbs (1Kg) of broccoli.
• 1 tbsp of light butter or any healthy butter you have.
• ½ tsp of salt.
• ½ of ground black pepper.

Preparation:

• Boil some water with a bit of grounded cumin, then place the broccoli in the boiling water for 2 minutes.
• Now take out the broccoli and plunge them in cold water.
• In a bowl, mix the 1tbsp of butter with the previously boiled broccoli and mix well.
• Finally, add salt and ground black pepper and mix again then serve them as a side dish.

Healthy broccoli soup:

Another healthy broccoli recipe that can be served as a main dish is this broccoli soup:

Ingredients:

• 1lbs of broccoli.
• 4 cups of water (1liter).
• 1 Garlic clove.
• 1 cup of cooking cream.
• ¼ tsp of ground black pepper.
• ½ tsp of salt.
• 2tbsp of olive oil.

Preparation:

• Boil some water, then put the broccoli and the garlic clove in the boiling water for 15 minutes.
• After that, add the cooking cream and the salt to the boiling water and leave it for 5 minutes.
• Now add the ground black pepper and olive oil to the mixture and let it boil for another 5 minutes.
• Using a blender, blend all the ingredients together to obtain a thick smoothie-like mixture, then let it cook for 5 minutes.
• Finally, you can serve this healthy broccoli soup on its own or with pieces of grilled chicken.

Potato and broccoli tray in the oven:

For those who like baked recipes, you can try this recipe and enjoy the health benefits of broccoli:

 Ingredients:

• 2.2lbs (1Kg) of peeled and sliced potatoes.
• 2.2lbs (1Kg) chopped and boiled broccoli.
• 1/2lbs (250g) of chopped mushrooms.
• 2cups of cooking cream.
• 2tbps of light butter or any healthy butter.
• 1tsp of salt.
• ¼ of ground black pepper.
• 1cup (120g) of shredded mozzarella.

Preparation:

• Mix the slices of potatoes with salt and ground black pepper.
• Now in a tray, place the seasoned slices of potatoes and add butter evenly on top.
• Preheat the oven to 350°F (180°C), then place the potato tray in the oven for 30 minutes.
• Take the tray out and add the chopped mushrooms and broccoli, then add the cooking cream and the shredded mozzarella evenly on top.
• Place the tray again in the oven and raise the temperature to 390°F (200°C).
• Leave it cooking for 20 minutes then take it out and serve it.

Precautions you need to know before you consume broccoli:

Most natural foods are safe as long as we eat them in moderate amounts.

However, several health complications may occur in the case of consuming large amounts of broccoli.

There are certain groups of people who should take precautions before eating broccoli, including:

People with thyroid gland problems:

Broccoli is among the food that causes Goitrogen, an enlargement of the thyroid gland.

Cooking broccoli at a very high temperature may reduce this effect.

People with blood clotting issues:

One of the most abundant nutrients in broccoli is vitamin K, which has a direct impact on blood viscosity.

In other words, people with blood clotting need a daily stable dose of vitamin K to ensure the effectiveness of the medication.

Thus, these people need to consult their doctor to prescribe the safe amount of broccoli they can eat per day.

 Allergic people:

Allergies may occur because of any type of food but broccoli allergy is one of the rarest ones.

In the case of an allergic reaction to broccoli, that means that the person is mostly allergic to Salicylate.

This is a natural chemical compound present in many fruits and vegetables including broccoli.

The symptoms of broccoli allergy may differ from one person to the other and it can be:

• Disturbing feeling in the mouth.
• Sneezing.
• Coughing.
• Itching.
• Swelling of the lips and face.
• Nausea.
• Vomiting.
• Rash.
• Feeling light-headed.
• Allergic shock (anaphylactic).

If the symptoms are more serious the person may even need to be hospitalized.

Buying broccoli:

First thing’s first, to choose a good broccoli bouquet, do not hesitate to look at it from every angle.

That would serve as a first-level elimination in case there are any observable flaws.

There are few tips you can use to make sure you get fresh broccoli:

• Look at the back of the stalk, it should be wet and not dry which means it was picked not too long ago.
• The color may also be a good sign, look at the broccoli florets whether they are yellow, green, or purple they need to be evenly colored.
• The florets of fresh broccoli are intact and tightly packed.
• Some broccoli has yellow florets and that is totally safe to eat it just means that the vegetable is too ripe.

Storing broccoli:

Broccoli’s flower and stalk may retain dust and bacteria.

This is why you should soak broccoli in salty water for 15 minutes then rinse it to ensure it is clean.

After that, you can store it on the lower shelf of the refrigerator for up to 5 days.

However, if you want to keep it for a longer time you can use this technique:

• After soaking broccoli in salty water and rinsing it, place it in a pot with the stalks plunged in the water and the flowers facing upwards.
• Then, place the pot in the refrigerator.
• Keep changing the water daily and you’ll maintain your broccoli fresh for up to 2 weeks.

In case you want to keep broccoli for a longer time you can freeze them this way:

• After soaking broccoli in salty water, cut it into pieces.
• Boil the broccoli pieces in water for 3 minutes then put them in cold water for 3 minutes.
• This would ensure that there are no bacteria therefore there is a lower risk of spoilage.
• After you dry broccoli pieces, put them in an airtight freezing bag and place them in the freezer for 8 months.