32 calories 1 stalk of raw broccoli has 32 calories, 6g total carbohydrates, 6g net carbohydrates, 0.4g fat, 3.4g protein, and 0.4g fat.
Are broccoli stems calorie-dense?
Broccoli stems are equally healthy as broccoli flowers. The stems of broccoli are low in calories and abundant in fiber. Broccoli stalks may be used in soups, salads, and stir-fries.
Tip – Broccoli stems are rich in vitamins and minerals and may be utilized in dishes such as stir fried and pesto. According to HealthyEating.org, broccoli is a staple food in countries across the world, having been cultivated in Roman times and brought to the United States during the colonial period.
- It was derived from wild cabbage, a vegetable similar to broccoli.
- According to Colorado State University, broccoli is a member of the mustard plant family and is closely related to brussel sprouts, cabbage, cauliflower, and kale.
- Two varieties of broccoli exist: sprouting broccoli and heading broccoli.
Common in the United States, heading broccoli is characterized by a cluster of green flower buds emerging from a stalk, commonly referred to as a stem. Similar to cauliflower, sprouting broccoli creates a thick, white curd. Also available are broccoli sprouts with purple blossom buds.
- Broccoli is a popular health food in the United States and may be taken either cooked or raw.
- In fact, the United States is the world’s third largest producer of broccoli.
- As a cool-season crop, it is often picked by hand and produced in the spring or fall.
- Broccoli, including its blooms and stalks, contains a variety of healthful components.
The broccoli stem, also known as the broccoli stalk, is sometimes removed since it is considered an unnecessary element of the vegetable with little flavor or nutritional value. However, the stem includes many of the same vitamins and minerals as the blossom, including vitamin A, vitamin C, fiber, potassium, and folate.
- According to HealthyEating.org, it also includes sulforophane, a sulfur-containing chemical whose anti-cancer potential are being explored.
- In addition, it includes B1, B2, iron, magnesium, potassium, zinc, and fiber.
- According to the Colorado State University, one cup of cooked broccoli has the same amount of vitamin C as an orange and 245% of your daily vitamin K needs.
Broccoli contains the antioxidant vitamins C, E, and lutein, which are anti-inflammatory and reduce damage from free radicals, according to Colorado State University. The California Department of Public Health advises 2 12 to 5 cups of fruits and vegetables per day for children aged 5 to 12, and 3 12 to 6 12 cups for adolescents and people over the age of 13.
- Remember the nutritional value of broccoli stems the next time you consider throwing them aside.
- The James Beard Foundation proposes the following ingredients for a broccoli stem vinaigrette: 1 cup of chopped broccoli stems, 1 minced hot pepper, 2 cloves of garlic, the juice and zest of two lemons, 1 1/2 Tablespoons of grain mustard, 1/4 cup olive oil, and salt and pepper to taste.
Mix the stems, pepper, and garlic in a large bowl, then add the remaining ingredients. You may also add broccoli stems to salads, eat them raw with a dip, or use them to produce vegetable stock, which can be used to enhance the nutritional value of soups and noodles.
HealthyEating.org suggests roasting broccoli, stems and all, on a metal sheet wrapped with aluminum foil and sprayed with cooking spray. The broccoli can be seasoned with salt and Parmesan cheese, then heated at 450 degrees for 15 minutes. You can make broccoli stem pesto by mixing broccoli stems with basil and cilantro and then adding goat cheese.
The mixture can then be served on toast or mixed with rice or quinoa.
Which is healthier: broccoli stems or florets?
As nutritious as broccoli florets? I must admit that I have never given broccoli stems much consideration before. I’ve cut off the florets with a huge kitchen knife and discarded the obviously inedible remains for years. The leftover pineapple crown and egg shells from Sunday’s lunch left me with an overflowing compost container last night.
Something about this situation made me ponder whether broccoli stems have any nutritional benefit. I assumed it was comparable to iceberg lettuce based only on its color, mainly water with a bit more fiber. I was so incorrect! Although they are not as beautiful or tasty as the florets, broccoli stems are equally healthy.
Actually, stems contain somewhat more calcium, iron, and vitamin C per gram. The dark green florets are only richer in vitamin A. How could I go through life without understanding this? Still, I shake my head when I consider all of the nutrients I’ve discarded over the years, and I daydream of utilizing my future stems.
1. Spinach. This leafy green is the most nutrient-dense vegetable on the list. For just 7 calories, 1 cup (30 grams) of raw spinach offers 16% of the Daily Value (DV) for vitamin A and 120% of the DV for vitamin K. ( 1 ).
Is cauliflower or broccoli more healthful?
Cauliflower and Broccoli Differences – Although both are extremely healthy vegetables, broccoli has a greater vitamin content, particularly vitamin K and vitamin C, than cauliflower and is known to be beneficial for eye health. In addition to providing more nutrients and fiber than cauliflower, broccoli florets also contain vitamin A.