per 100 grams
Carbohydrates 7.2 g
Proteins 2.4 g
Fats 0.4 g
Water 89.3 g
Sugar 1.4 grams
Fiber 3.3 grams
Starch 0 ug
Trans Fats 0 ug
Cholesterol 0 ug
Ash 0.8 grams

Cooked Broccoli

35 Calories per 100g

What Is Cooked Broccoli?

Cooked broccoli is a vegetable that has been heated to a certain temperature. It can be steamed, boiled, microwaved, stir-fried, or roasted. Cooked broccoli is a popular side dish, topping for salads, and ingredient in pastas, casseroles, and other dishes.

Broccoli is a type of cruciferous vegetable, which belongs to the Brassica family. It is related to cauliflower and kale. It is a powerhouse of nutrition and provides a wide range of health-promoting benefits.

Nutritional Benefits of Cooked Broccoli

Cooked broccoli is a good source of several essential vitamins and minerals. It is an excellent source of dietary fiber and a good source of protein. It contains moderate amounts of calcium and iron, and small amounts of vitamins A, C, and K.

Broccoli also contains compounds known as carotenoids, which are renowned for their antioxidant activities. Broccoli contains a higher concentration of carotenoids than most other vegetables. The most abundant carotenoid present in cooked broccoli is beta-carotene.

Broccoli is also a rich source of sulfur-containing compounds known as glucosinolates. Glucosinolates are precursors of isothiocyanates and indoles, two groups of compounds with chemopreventive activities.

Health Benefits of Eating Cooked Broccoli

The nutrients in cooked broccoli may have numerous health benefits, including the following:

Improved Immune Function: The antioxidants present in cooked broccoli can help support a healthy immune system by fighting free radical damage.

Cardiovascular Support: Cooked broccoli may also help support healthy cholesterol levels and reduce the risk of heart disease.

Cancer Prevention: Many studies suggest that eating cooked broccoli may help reduce the risk of certain types of cancer, including breast, lung, stomach, and colorectal cancer.

Digestive Health: The dietary fiber present in cooked broccoli can help promote regularity and the healthy functioning of the digestive system.

Bone Health: The calcium, magnesium, and vitamin K in cooked broccoli may help improve bone health and reduce the risk of osteoporosis.

How To Cook Broccoli

The healthiest way to cook broccoli is to steam it. To do this, fill a pot with a few inches of water and bring it to a boil. Add the cleaned, trimmed, and cut broccoli florets to a steamer basket and place it in the pot. Cover the pot and reduce the heat to a simmer. Let the broccoli steam until it is tender-crisp, about 5 minutes.

You can also boil or stir-fry the broccoli. If boiling, make sure not to overcook it. Boil it for 2-3 minutes, or until it is tender-crisp. When stir-frying, use a wok and a small amount of oil or vegetable broth to sauté the broccoli. Make sure not to overcook the broccoli, as it will become limp and soggy. Cook it until it is tender-crisp, about 5 minutes.

Roasting broccoli is a great way to bring out its natural sugars and give it a slightly crisp texture. Preheat the oven to 450°F. Toss the broccoli with a small amount of cooking oil, salt, and pepper. Place the broccoli on a baking tray lined with parchment paper and roast for about 15 minutes, or until the edges just start to brown.


Cooked broccoli is a nutritious vegetable that offers a wide range of health benefits. It is an excellent source of dietary fiber and a good source of protein. It is also rich in antioxidants and compounds with chemopreventive activities. Cooked broccoli can help support a healthy immune system, cardiovascular system, and even reduce the risk of certain types of cancer. It is easy to prepare in a variety of ways, including steaming, boiling, stir-frying, or roasting. Adding cooked broccoli to your diet is a great way to enjoy a nutritious and delicious side dish or ingredient.