Kamil Perry
Broccoli is a highly nutritious vegetable, packed with vitamins and minerals. It is rich in vitamin C, vitamin K, folate, potassium, and iron. Steaming broccoli is said to provide the most health benefits. When steamed, broccoli remains a low-calorie food, with one cup containing 35 calories. Adding cheese will increase the calorie count, with one cup of steamed broccoli with cheese sauce containing 50 calories. For those looking to maximise food intake while minimising calories, broccoli is a great option, especially when steamed.
| Characteristics | Values |
|---|---|
| Calories | 120 for 6 oz of steamed broccoli with 1 oz of shredded cheese |
| Calories | 50 for 1 cup of steamed broccoli with cheese sauce |
| Raw broccoli calories | 35 per cup or 90 grams |
| Macronutrient breakdown | 53% carbs, 30% fat, and 18% protein |
| Broccoli vitamins | K1, folate (B9), C, E, and K |
| Broccoli minerals | Potassium, manganese, iron, calcium, and magnesium |
| Broccoli health benefits | May promote bone health, lower cholesterol, and reduce the risk of heart disease and age-related macular degeneration |
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What You'll Learn
Steamed broccoli and cheese: 120 calories for 6 oz broccoli, 1 oz cheese
Broccoli is a highly nutritious food, offering a range of health benefits. It is rich in vitamins C, E, K, and B9, as well as containing potassium, magnesium, calcium, and iron. Broccoli is also a good source of fibre and low in calories, with a cup of raw broccoli containing only 35 calories. Steamed broccoli has been found to provide the most health benefits.
When broccoli is combined with cheese, the calorie count increases. A cup of steamed broccoli with cheese sauce contains 50 calories. However, if you increase the quantity of broccoli to 6 ounces and add just 1 ounce of shredded cheese, the calorie count for the entire dish is approximately 120 calories. This is a nutritious option that provides a significant volume of food for a relatively low number of calories.
The type of cheese used can also impact the calorie count. For example, American cheese is often used in this dish and contributes to the overall calorie content. The addition of other ingredients, such as spices or a specific cheese sauce, can further alter the calorie count and the nutritional profile of the dish.
It is worth noting that broccoli provides numerous health benefits beyond its calorie content. Steamed broccoli, in particular, has been associated with reduced cholesterol levels and improved eye health due to the presence of lutein and zeaxanthin. The vitamin A in broccoli can also help prevent night blindness. Additionally, substances in broccoli may help lower the risk of heart disease by reducing bile acid levels in the body.
In summary, steamed broccoli with cheese can be a nutritious and low-calorie option, especially when the quantity of cheese is controlled. Broccoli offers a wide range of health benefits due to its high vitamin and mineral content, and steaming is considered the best method to maximise these nutritional benefits.
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Broccoli is low-calorie and rich in vitamins and minerals
Broccoli is a low-calorie vegetable, providing only about 35 calories per cup or 90 grams when raw. Steamed broccoli with cheese has a slightly higher calorie count, with one cup of steamed broccoli with cheese sauce containing around 120 calories. However, this can vary depending on the amount of cheese used, with one cup of steamed broccoli with cheese containing as little as 50 calories.
Being a low-calorie food, broccoli can be a great option for those watching their weight or trying to maintain a calorie deficit. It is also a good source of several essential vitamins and minerals, offering a range of health benefits.
For example, broccoli is rich in vitamin K1, which is important for blood clotting and may promote bone health. It is also a good source of folate (vitamin B9), which is particularly crucial for pregnant people as it is necessary for normal tissue growth and cell function.
The vegetable also contains potassium, which is beneficial for blood pressure control and heart disease prevention. Additionally, broccoli provides manganese, iron, and smaller amounts of calcium and magnesium. These minerals play important roles in the body, such as oxygen transport in the case of iron and bone health in the case of manganese.
Broccoli also contains various antioxidants and plant compounds, such as sulforaphane, which is found in many cruciferous vegetables. These contribute to its health benefits, including potential protection against chronic illnesses. Furthermore, the carotenoids lutein and zeaxanthin in broccoli are associated with a reduced risk of age-related macular degeneration, an eye disease that can impair vision.
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Steaming broccoli increases health benefits
Broccoli is a nutritional powerhouse, packed with vitamins, minerals, fiber, and antioxidants. It is also very low in calories, with only 35 calories per cup or 90 grams of raw broccoli. While broccoli can be enjoyed both raw and cooked, recent research suggests that gentle steaming provides the most health benefits.
Steaming broccoli increases its health benefits in several ways. Firstly, it helps retain essential nutrients that may be lost or reduced through other cooking methods such as boiling, microwaving, stir-frying, or frying. Steaming has been shown to preserve the total glucosinolate content in broccoli, which includes beneficial compounds like indole-3-carbinol and sulforaphane. These compounds have been linked to cancer prevention and anti-inflammatory properties.
Additionally, steaming broccoli may result in higher levels of carotenoids compared to raw broccoli. Carotenoids, such as lutein and zeaxanthin, are associated with a reduced risk of age-related macular degeneration, an eye disease that can impair vision. Steaming is also believed to be more effective at binding bile acids in the gut, which can help lower cholesterol levels and potentially reduce the risk of heart disease.
Furthermore, steaming broccoli can make it easier to digest while still retaining its fiber content. This can promote a healthy gut microbiome and improve overall digestive health. Steaming is also a gentle cooking method that helps preserve the texture and flavor of broccoli, making it a tasty and nutritious addition to any meal.
While steaming broccoli increases its health benefits, it is important to note that raw broccoli also has its advantages. Raw broccoli contains enzymes that can be beneficial, and cooking may reduce the levels of certain nutrients like vitamin C and soluble proteins. However, the trade-off between retaining heat-sensitive nutrients and increasing the bioavailability of others suggests that steaming broccoli provides the best overall balance.
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Broccoli contains substances that may reduce cholesterol
Broccoli is a nutrient-dense vegetable that offers numerous health benefits. It is particularly rich in fibre, vitamins C, K1, and A, and minerals like calcium, potassium, and iron. This vegetable also contains substances that may actively contribute to lowering cholesterol levels and reducing the risk of heart disease.
Firstly, broccoli contains substances that bind with bile acids in the gut, increasing their excretion and preventing their reabsorption. This, in turn, stimulates the production of new bile acids from cholesterol, thereby reducing overall cholesterol levels in the body. Steamed broccoli, in particular, may be more effective at binding bile acids and lowering cholesterol, according to a 2008 study. However, further research in humans is needed to confirm this effect.
Secondly, broccoli is a cruciferous vegetable, and diets rich in cruciferous vegetables have been associated with reduced levels of "bad" LDL cholesterol. This effect is attributed to the presence of glucosinolates, which are converted into isothiocyanates. These isothiocyanates are thought to be responsible for the cholesterol-lowering properties of cruciferous vegetables. Studies have shown that consuming high glucoraphanin broccoli significantly reduces LDL cholesterol compared to standard broccoli.
Additionally, broccoli contains sulforaphane, a natural plant compound found in many cruciferous vegetables. Sulforaphane has been linked to reduced blood sugar, cholesterol levels, and oxidative stress. It may also offer protection against chronic diseases and support better blood sugar regulation in people with diabetes.
Furthermore, broccoli is a good source of fibre, which has been associated with lower blood sugar levels and improved diabetic control. Fibre can also promote gut health and reduce the risk of various diseases. The combination of fibre and cholesterol-lowering substances in broccoli makes it a potentially beneficial food for maintaining healthy cholesterol levels and reducing the risk of heart disease.
In conclusion, broccoli contains several substances, including fibre, sulforaphane, and isothiocyanates, that may work synergistically to reduce cholesterol levels. While steamed broccoli may be particularly effective, further human studies are needed to confirm the cholesterol-lowering effects of this vegetable. Nonetheless, incorporating broccoli into a balanced diet can offer a range of health benefits beyond just cholesterol reduction.
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Broccoli is a good source of fibre
Broccoli is a popular vegetable that is enjoyed around the world. It is a good source of fibre, as well as many other nutrients. Broccoli can be eaten raw or cooked, but gentle steaming is said to provide the most health benefits. A cup of steamed broccoli with cheese sauce contains around 50 calories, with a macronutrient breakdown of 53% carbs, 30% fat, and 18% protein.
Broccoli is a cruciferous vegetable, related to cabbage, kale, cauliflower, and Brussels sprouts. It is rich in antioxidants and beneficial plant compounds, such as sulforaphane, which is known for its health-boosting properties. Broccoli also contains lutein and zeaxanthin, two carotenoids associated with a decreased risk of age-related macular degeneration, an eye disease that can impair vision.
The vegetable is also a good source of fibre, which is essential for a healthy diet. Fibre promotes gut health, helps reduce the risk of various diseases, and aids weight loss. Broccoli's carbohydrates mainly consist of fibre and sugars, with only 3.4 grams of digestible carbs per cup. Fibre is also important for digestion and regular bowel movements. It serves as food for the microorganisms in the gut, which are part of a healthy gut microbiome.
Broccoli is also rich in vitamins and minerals, including folate, potassium, manganese, and vitamins C, K1, and B9. These nutrients offer a range of health benefits, such as improved blood pressure control, protection against chronic illnesses, and promoting bone health. Vitamin A, which can be converted from the beta carotene found in broccoli, can help prevent night blindness.
Overall, broccoli is a nutritious vegetable that provides a good source of fibre, as well as many other essential vitamins and minerals. Its versatility and health benefits make it a popular choice for people looking to improve their dietary intake.
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Frequently asked questions
Steamed broccoli with cheese has around 120 calories if you use 6oz of steamed broccoli and 1oz of shredded cheese.
Steamed broccoli without cheese is very low in calories, providing only 35 calories per cup, or 90 grams.
One cup of steamed broccoli with cheese sauce contains 50 calories.
