Accurately weighing vegetables is important in the maintenance of a consistent diet and whether it be for health benefits, improving athletic performance or any other benefitting pursuits, understanding portion sizes is essential. Dr. Peter Briggs, Biomedical Scientist at Kings College London states “It is important to understand what constitutes a portion of vegetables, as you can easily under- or over-ingest depending on your need and capacity”
When comprehending questions such as ‘How many grams is a cup of broccoli?’ it is estimated that a single cup of chopped raw or cooked broccoli is equivalent to 91 grams in weight. The weight and volume carried in a single cup serving of any vegetables, in this case broccoli, is determined by the presence of naturally occurring water found in the produce.
The weight of the cup is in relation to the amount that can be exacted from one cupful of the vegetable. This means that the average weight of a cup of broccoli is 91 grams, however; this weight may vary depending on the cooking method as basic studies conducted by the USDA indicate that when cooked, a cup of broccoli decreases in density due to the liquid volatilization.
This means that cooked broccoli, on average, weighs a lesser amount than it does in its raw form. Typically, cooked broccoli should weigh around 75 grams per cupful. It is essential that an understanding of the transformation in weigh is commonplace when preparing meals.
Raw Broccoli Nutrition Facts
Raw broccoli carries a select amount of nutrients within its structure. As per the USDA food composition database a cup of fresh, chopped broccoli (91 g) carries a total of 30 calories, 2.4 grams of protein, 0.4 grams of fat, 6.6 grams of carbohydrates and 2.6 grams of fiber.
In consideration of vitamins and minerals, this same cup of chopped broccoli contains 151 micrograms of Vitamin-A, 70 milligrams of Vitamin-C and 92.6 micrograms of Folate.
Culinary Uses of Raw Broccoli
The culinary uses of raw broccoli is expansive. Initially, it can be added to salads or used in sandwich accompaniments. Further, steamed or blanched broccoli can be eaten as a hot or cold side dish and is even ideal for a light snack that can be featured with salads.
It is also ideal for use in green vegetable pureed soups or as a topping for pizzas. When diced and added to casseroles this vegetable is full of flavor and can add further nutrients to the dish.
Health Benefits of Raw Broccoli
Raw broccoli has demonstrated numerous health benefits when regular consumed as part of a balanced diet. Studies conducted by the Harvard T.H. Chan School of Public Health indicate a correlation between regular intake of raw broccoli and reducing the risks of developing chronic illnesses such as cardiovascular disease, diabetes and certain types of cancers.
In terms of micronutrients, raw broccoli is full of vitamins and minerals which can be beneficial to bone and cardiovascular health. Vitamins such as A, K and C are prevalent in this vegetable in addition to nutrients such as calcium, iron and zinc.
Cooking with Raw Broccoli
When cooking with raw broccoli, it is important to understand that this vegetable needs to be cooked for a short amount of time; the fresh produce dégorges and subsequently spoils when cooked for too long or too high of a temperature.
The age of the vegetable is also important in its culinary preservation. It is generally accepted that fresh produce tastes best and factually carries more nutrients when young and at an immature stage.
Typically, the optimal cooking temperature for raw broccoli is to blanche or steam the vegetable. Low temperatures and short cooking times are key in preserving taste and limiting loss of vital vitamins and minerals.
Raw Broccoli Storage
When it comes to storing raw broccoli in the home, the key is to preserve it in a low and damp atmosphere. The vegetable will decompose faster if endured in a position where it has prolonged and direct contact with light. It is advised to store raw broccoli in the refrigerator, sealed but not airtight.
Further, it is best to consume the vegetable soon after harvest, however, it can make a good substitute for cooked broccoli if kept in an environment of 0°C or lower. On average, raw broccoli should stay fresh for up to a week, depending on the age of the vegetable, if stored correctly in the refrigerator.
Frequently Asked Questions About Raw Broccoli
This vegetable is a popular choice in food preparation and consequently, questions are often raised in regards to its elements such as nutrition, cooking advice and storage tips.
The most common question raised is ‘How many grams is a cup of broccoli?’ in terms of raw form, a cup of chopped raw broccoli is 91 grams in weight yet this should decrease when cooked to around 75 grams.
Other questions asked are in regards to its nutrition facts, health benefits and cooking methods. On average, raw broccoli carries 30 calories in one cup and is rich in proteins, antioxidants and antioxidants. In terms of health benefits, this vegetable is linked towards reducing the risk of chronic illness such as cardiovascular disease and cancer. Finally, it is generally accepted that blanching or steaming the produce is the optimal cooking method as these temperatures and times will not damage the flavors or nutritional contents.
