1 ounce broccoli nutrition

2012;63(7):767-71. doi:10.3109/09637486.2012.665043, Blekkenhorst LC, Sim M, Bondonno CP, et al. Its recommended to limit your daily sodium intake to 2000 mg or 2 grams per day. But you still should include other protein sources in your diet to meet your daily needs. 0.8 There are many varieties of broccoli, although your local grocery store isn't likely to carry all of them. Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat. According to the United States Department of Agriculture (USDA), a cup of broccoli weighing around 76 grams (g) contains 3% to 3.5% of a person's daily need for calcium, 45-54% of their daily. Where do the calories in Broccoli, raw come from? The two most common broccoli varieties are: Closely related vegetables include broccolini, also known as baby broccoli, which is a hybrid of broccoli and Chinese broccoli; and broccoflower, a cross between broccoli and cauliflower. International Journal of Food Sciences and Nutrition 2018: Broccoli and human health: immunomodulatory effect of sulforaphane in a model of colon cancer [mechanistic study; very weak evidence] ↩ Nutrition and Cancer 2014: Cruciferous vegetables and risk of colorectal neoplasms: a systematic review and meta-analysis [observational study; very weak evidence], The Breast 2013: Cruciferous vegetables intake is inversely associated with risk of breast cancer: a meta-analysis [observational study; very weak evidence], Primary Care Diabetes 2016: Consumption of citrus and cruciferous vegetables with incident type 2 diabetes mellitus based on a meta-analysis of prospective study [observational study; very weak evidence]. Good source of vitamin C. Available Sizes: 10.8 oz . Broccoli is loaded with compounds that are believed to protect against cancer. Broccoli Nutrition The USDA provides the following nutrition information for one cup (91g) of raw, chopped broccoli. 1 oz broccoli 1 oz broccoli contains about 1% of iron. Bile acids are formed in your liver, stored in your gallbladder, and released into your digestive system whenever you eat fat (34, 35). This is because its high vitamin K1, which may interact with this medication (41). Calories 9.9. mg. A food item is considered high in fiber if the fiber content is over 5g. 7 Impressive Broccoli Health Benefits, According to Registered Dietitians, Stefani Sassos, M.S., R.D.N., C.S.O., C.D.N., NASM-CPT, vitamin C which supports collagen synthesis and skin health, Pan-Fried Chicken with Lemony Roasted Broccoli. They also had less inflammation. Here's everything you need to know about "America's favorite veggie", including health benefits, best cooking methods and storage tips. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Mediterranean, Low-Fat Diets Are Best for Heart Problems, Least Amount of Exercise You Need to Stay Healthy, Nerve 'Pulse' Therapy May Help Ease Sciatica, New Book: Take Control of Your Heart Disease Risk, MINOCA: The Heart Attack You Didnt See Coming, Health News and Information, Delivered to Your Inbox. One cup of cooked broccoli is slightly higher in calories (and nutrients) than one cup of raw broccoli. 1 oz Broccoli Nutrition Facts Serving Size 1 oz Amount Per Serving Calories 10 % Daily Values* Total Fat 0.1g 0% Saturated Fat 0.011g 0% Trans Fat - Polyunsaturated Fat 0.011g Monounsaturated Fat 0.003g Cholesterol 0mg 0% Sodium 9mg 0% Total Carbohydrate 1.88g 1% Dietary Fiber 0.7g 3% Sugars 0.48g Protein 0.8g Vitamin D - Calcium 13mg 1% Iron Thompson, Sylvanus & Powell, Douglas. All rights reserved. In a separate bowl mix remaining 1/2 cup cheese, cracker crumbs and butter. Though the research isnt conclusive, there is evidence that the sulforaphane in broccoli sprouts may help people with mental health problems manage their symptoms and lower their doses of traditional medicines. A unique family of plant compounds called isothiocyanates sets cruciferous vegetables apart from other veggies. National Institutes of Health Office of Dietary Supplements. 0 The George Mateljan Foundation. UCSF Health medical specialists have reviewed this information. 1 oz broccoli /*# sourceMappingURL=footnotes.min.css.map */ Amount Per Serving. 1/4 cup (0.75 oz) 100-Calorie Servings of Vegetables. Broccoli is also one of the foods with high levels of antioxidant phytonutrients on a per calorie basis. Broccoli is considered one of the most nutritious vegetablesand can be a delicious addition to any meal or snack as a side dish, in casseroles, soups, and stirfry, or eaten raw with a dip. Broccoli works great on its own or paired in stir fry, shredded as part of a slaw, added to a morning omelet or even as a topping on baked potatoes. Scientists believe these effects are due to vitamin C,phenolic compounds,carotenoids,vitamin E,and isothiocyanates. Nandini D, Rao R, Deepak B, Reddy P. Sulforaphane in broccoli: The green chemoprevention!! "Raw broccoli is rich in vitamin C, and cooking broccoli will slightly reduce its vitamin C content," Pike says. (1 Oz Serving) 100-Calorie Serving. Broccoli is a low GI food, meaning it has a minimal effect on blood sugar levels. Upper Saddle River, NJ: Prentice Hall, 2003: 617. 1 oz broccoli contains about 1.88g of carbohydrates, How much saturated fat is in 1 oz broccoli? Protective effects of broccoli extracts and sulforaphane against hydrogen peroxide induced oxidative stress in B16 cells. However, at Diet Doctor, we dont recommend counting calories. Vitamin A, or retinol, is only found in animal foods. Dry your sprouts on paper toweling before you put them in the refrigerator. This article explains the differences between raw and regular honey. Use frozen broccoli. One issue is that researchers typically rely on self-reported intake via food frequency questionnaires, which have been criticized as highly inaccurate.17. The guide contains scientific references. (If using a large or less . Academy of Nutrition and Dietetics. National Cancer Institute. Blanching is acooking technique in which food is briefly immersed in saltedboiling water(about 30 seconds) and thenrapidly cooled in ice water. Eat within 2 to 3 days. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Broccoli, raw nutrition facts and analysis per 1 cup chopped (91 g) Broccoli, raw contains 31 calories per 91 g serving. A donut chart showing which nutrients contribute to the caloric total. Also, be sure to check out these tasty Diet Doctor recipes featuring broccoli: Are you a big fan of cruciferous vegetables such as broccoli? WebMD does not provide medical advice, diagnosis or treatment. When it comes to nutrition content, research shows that broccoli florets have higher concentrations of certain nutrients like amino acids whereas the leaves are higher in carotenoids and other antioxidants. Then, prop the jar in a bowl or dish with the top slanted downward this will allow moisture to drain away from the seeds. 2020. You can buy broccoli sprouts at many health food stores, but you can also grow them easily at home. Broccoli. To stay unbiased we show no ads, sell no physical products, and take no money from the industry. "Broccoli contains vitamin K, and eating large amounts of broccoli could reduce the effects of the blood-thinner warfarin (also known as Coumadin)," Pike says. Wu X, Zhao Y, Haytowitz DB, Chen P, Pehrsson PR. 2.5 g protein. Learn more about broccoli nutrition facts and benefits below. It's also an excellent source of the B vitamin folate and a good source of vitamin A, manganese, potassium, and other B vitamins. Still, it may have undesirable effects on the thyroid in some people and may interfere with blood-thinning medicine. Calories from Fat 1. Broccoli is high in vitamin K and eating large quantities, or sudden changes in the amount consumed can interfere with the effectiveness and safety of Coumadin (warfarin) and reduce its blood-thinning effect. There are 55 calories in Broccoli (Cooked) coming from 23% protein, 1 oz broccoli Broccoli is a low calorie food, primarily containing carbs and protein with little fat. The effect of nutritional composition on the glycemic index and glycemic load values of selected Emirati foods. Very rarely, this can progress to a swollen throat or anaphylaxis. For best results, consult owner's manual), stir half . A more recent study showed that these effects might be similar in humans as well. 2014: Effects of different cooking methods on health-promoting compounds of broccoli [nutrient analysis; ungraded]. Afterward, the bile acids are reabsorbed into your bloodstream and used again. A few delicious ways to enjoy your sprouts include: PLOS One Journal: Sulforaphane Bioavailability from Glucoraphanin-Rich Broccoli., Antioxidants & Redox Signaling: Dietary Sulforaphane in Cancer Chemoprevention: The Role of Epigenetic Regulation and HDAC Inhibition., Proceedings of the National Academy of Sciences: Sulforaphane inhibits extracellular, intracellular, and antibiotic-resistant strains of Helicobacter pylori and prevents benzo[a]pyrene-induced stomach tumors., National Library of Medicine: Role of Sulforaphane in Protection of Gastrointestinal Tract Against H. pylori and NSAID-Induced Oxidative Stress.. We explain why eating a lot of fruits and veggies may not be as important for health as you think. This guide is written by Franziska Spritzler, RD and was last updated on June 17, 2022. By contrast, an RCT in people with asthma found that consuming broccoli sprouts did not reduce pulmonary inflammation or markers of inflammation: The Journal of Allergy and Clinical Immunology 2016: A randomized controlled trial of the effect of broccoli sprouts on antioxidant gene expression and airway inflammation in asthmatics [randomized trial; moderateevidence] ↩ In a 12-week RCT in people with type 2 diabetes, obese participants with poor glycemic control who consumed broccoli sprouts extract had significant reductions in fasting blood sugar and HbA1c compared to those who consumed a placebo. 22.7% 8.8% 68.5% Protein Total Fat Total Carbohydrate 55 cal * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. You already know that broccoli belongs in a healthful, plant-based diet, but this cruciferous vegetable can provide an even bigger wellness boost if you prepare it a certain way (steamed beats boiled big time). Vegetables Nutrition Facts Raw, Edible Weight Portion, Percent Daily Values (%DV) are based on a 2,000 calorie diet. The USDA reports that a 1-cup serving (raw) has about 31 calories, so you can eat a lot of it without having to worry about your waistline. 3rd ed. 2014: The American Journal of Gastroenterology 2014: The Cochrane Database of Systematic Reviews 2016: BMJ Open Diabetes Research and Care 2017: Molecular Nutrition & Food Research 2016: Preventive Nutrition and Food Science 2017: Journal of the American Medical Association 2019: International Journal of Food Sciences and Nutrition 2018: Cancer Epidemiology, Biomarkers & Prevention 2005: International Journal of Food Sciences and Nutrition 2014: The Journal of Allergy and Clinical Immunology 2016: International Journal of Food Sciences and Nutrition 2012: Diabetes Research and Clinical Practice 2012: Vitamin C: 89 mg (149% of the recommended daily intake, or RDI), Folate (Vitamin B9): 63 mg (16% of the RDI), Vitamin A (from beta-carotene): 623 IU (12% of the RDI). Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. It is high in many nutrients, including a family of plant compounds called isothiocyanates, which may have numerous health benefits. Content is reviewed before publication and upon substantial updates. Broccoli microgreen carbs are about 7 gm per 100 g FW of produce. 2 For the slaw: Add the broccoli slaw, broccoli florets, carrots, cabbage, green onions, raisins, and sunflower kernels to the dressing; stir to combine. High fiber foods help in lowering cholesterol levels. World's Healthiest Foods. She holds a bachelors degree in nutritional sciences from Pennsylvania State University and a masters degree in clinical nutrition from NYU. Broccoli sprouts load a lot of fiber and protein into just a few calories. Vegetables growing below ground contain more carbs (especially potatoes). (1 Oz Serving) 27.4% 8.1% 64.5% Protein Total Fat Total Carbohydrate 30 cal. This food consists of 89.95% water, 2.4% protein, Though broccoli supplements are also available, they may not contribute an equivalent amount of isothiocyanates and thus may not offer the same health benefits as eating whole, fresh broccoli. Sulforaphane, the main isothiocyanate in broccoli, acts against the formation of cancer at the molecular level by reducing oxidative stress (31, 32). The total fat content of (1 Oz Serving) 1 oz broccoli is 0.1 g. Within the fat content, a 1 oz broccoli contains 0.01 g of saturated fat, 0 g of trans fat, 0.01 g of polyunsaturated fat and 0 g of monounsaturated fat. Contains no preservatives, just broccoli. Broccoli is a cruciferous vegetable rich in antioxidants and other beneficial plant compounds. However, that is not the case. Although it isnt universal, for many, these benefits are real. Sodium causes the body to retain water and a low sodium diet helps in controlling high blood pressure and water build up. 0 %. Get full nutrition facts for 1 oz broccoli, Broccoli and plan your meals using our online calorie counter and nutrition facts finder. 2014;86:103-12. doi:10.1016/j.ejmech.2014.08.011, Zhang Y, Lv C, Sun J, Song X, Makaza N, Wu Y. Fatty acids. When chopped or cooked, these vegetables release compounds that have a familiar and fairly strong sulfur aroma. The glycemic index estimates how a food affects your blood sugar levels. Plus, mushiness and a rotten smell is an indication that the broccoli is no longer fresh. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Stove Top: In a saucepan, bring 1/4 cup to a boil. Sugar in a 1 oz broccoli is about 0.48 g and the amount of protein in a 85 g of Fried broccoli contains 13.60 mcg vitamin A, 25.4 mg vitamin C, 0.09 mcg vitamin D as . Fiber, the indigestible part of carbohydrate, can help to reduce cholesterol, promote bowel health, regulate blood sugars, and aid in weight loss. Additionally, vitamin A deficiency may cause night blindness, which can be reversed with improved vitamin A status (39). If youre trying to lose weight, including broccoli in your diet along with nourishing foods that are higher in protein and fat can be a winning strategy. What do you eat on a keto diet? In this guide, youll learn all about broccoli, plus tips for including it in your diet. People often wonder if they can eat all of the vegetable, including thick stalks. This variety is bright green and leafy and technically a turnip family member. Cardiovascular Health Benefits of Specific Vegetable Types: A Narrative Review. (2000). Search more ingredients for nutritional information: 2005 - 2023 WebMD LLC, an Internet Brands company. According to one 2008 study, steamed broccoli may be more effective at binding bile acid, which could theoretically lead to lower cholesterol levels. Keep the jar in a dark cupboard. ↩ The American Journal of Gastroenterology 2014: The effect of fiber supplementation on irritable bowel syndrome: a systematic review and meta-analysis [systematic review of randomized trials; strongevidence] ↩ Nutrition Reviews 2013: Fiber intake and glycemic control in patients with type 2 diabetes mellitus: a systematic review with meta-analysis of randomized controlled trials [systematic review of randomized trials; strongevidence]. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. However, in non-obese participants with poor glycemic control, broccoli sprouts extract had no effect on HbA1c and only lowered fasting blood glucose slightly: Science Translational Medicine 2017: Sulforaphane reduces hepatic glucose production and improves glucose control in patients with type 2 diabetes [randomized trial; moderateevidence], International Journal of Food Sciences and Nutrition 2012: Effect of broccoli sprouts on insulin resistance in type 2 diabetic patients: a randomized double-blind clinical trial [randomized trial; moderateevidence]. For product questions or concerns, contact us at 1-877-846-9949. Plus, cooking cruciferous vegetables can make them easier for your body to digest. A healthier life starts now with your free trial! Sulforaphane: Benefits, Side Effects, and Food Sources, 11 Recipes That Will Make You Love Broccoli, Cruciferous Vegetables: Health Benefits and Recipes, 19 High-Protein Plant-Based Foods and How to Eat More of Them, Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts, The 20 Best Low Carb Vegetables (Plus 1 Great Low Carb Fruit), 13 of the Most Anti-Inflammatory Foods You Can Eat. "Steaming or microwaving helps broccoli retain more vitamin C than boiling it, so raw or steamed may be your best bet," Pike explains. Click for more info. Step. Results from systematic reviews of high-quality clinical trials are clear: low-carb diets can help people lose weight and improve type 2 diabetes control.12. Published 2018 May 11. doi:10.3390/nu10050595, How Do I Follow a Healthy Eating Pattern? Broccoli is a popular vegetable enjoyed around the globe. Broccoli is usually well tolerated, and allergy is rare. It also contains about 1 calories that come from fat. Step 1. 12 to 16 (depending on brand) 0. However, some considerations are worth mentioning. Although broccolis potential health benefits remain to be proven, this versatile cruciferous veggie can be a great addition to your life, no matter what kind of diet you eat. Linus Pauling Institute. Heating Instructions: Microwave: Place broccoli and cauliflower and 2 tablespoons water in a microwave-safe casserole dish and cover. [overviewarticle; ungraded] ↩ Small trials of overweight people and smokers found that increased intake of broccoli or broccoli sprouts reduced levels of c-reactive protein (CRP): Clinical Nutrition 2019: Effects of long-term consumption of broccoli sprouts on inflammatory markers in overweight subjects [non-controlled study; weakevidence], International Journal of Food Sciences and Nutrition 2014: Effect of 10-day broccoli consumption on inflammatory status of young healthy smokers [non-controlled study; weakevidence]. In addition, diets that are higher in fiber are associated with a decreased risk of colon cancer. Broccoli contains beta carotene, which your body converts into vitamin A. 10 Calories 1g Carbs (1g net carbs) 0g Fat 1g Protein No price info Try our free Diet Generator I want to eat calories in meals. These are our favorite recipes. Like other plants, it contains a combination of soluble and insoluble fiber.11 Eating raw sprouts can increase your risk of exposure to these food-borne illnesses. Riced broccoli has calcium. sweet potato. These nutrients may: Potential side effects of eating broccoli: Most people can safely enjoy the cruciferous vegetable, but certain individuals may need to be cautious. Only cook for 23 minutes, then plunge into cold water to stop the cooking process. Broccoli provides fiber, the non-digestible portion of carbs that can improve constipation and irritable bowel syndrome (IBS) symptoms in some people.8 Fiber has also been linked to other health benefits, such as lower blood sugar and cholesterol levels.9Additionally, it may reduce appetite and help you feel full.10. Please consult with your doctor before making any changes to your diet. Observational studies suggest that the consumption of cruciferous vegetables, including broccoli, is linked to a reduced risk of many cancers, including lung, colorectal, breast, prostate, pancreatic, and stomach cancers (22, 23, 24, 25, 26, 27). These 19 veggies will prove your protein theories wrong! Keep the vegetable dry until you are ready to cook with it. flavor dimension. This vegetable may thus boost eyesight in individuals with a low vitamin A intake. More than a third of the carbohydrates found in broccoli come from fiber (2.4 grams), making it a filling, heart-healthy food choice. Some common health benefits of broccoli sprouts include: Many studies over the years have confirmed that eating cruciferous vegetables (like broccoli, cauliflower, kale, and cabbage) raw or lightly cooked can protect against a number of cancers. *Percent Daily Values are based on a 2,000 calorie diet. doi:10.1016/j.heliyon.2019.e01310, Al Dhaheri AS, Al Maawali AK, Laleye LC, et al. Most of the health benefits of broccoli sprouts come from their high level of glucoraphanin. GuideWhat are the best and the worst low-carb vegetables? Consuming two cups of broccoli delivers nearly 0.5 grams of this anti-inflammatory fatty acid. GuideDo you need to eat fruits and vegetables to be healthy? Micronutrients for Health. Try these: Pickled Asparagus Spears Foster's Pickled Asparagus Spears Foster's Pickled Asparagus Spears Foster's Pickled Asparagus Spears Foster's Pickled Asparagus Spears Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Brown Rice vs. White Rice: Which is Better? Any item containing less than 5 mg of sodium is considered a no sodium item and considered low sodium if the sodium content is below 140 mg per serving. A one-cup serving (100 grams) of chopped raw broccoli has just 34 calories.6. Broccoli can be eaten raw, as crudite or slaw, or can be prepared using a variety of cooking methods. Vitamins and minerals. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 1 oz broccoli contains about 10 Calories per serving. Weight loss. This includes sulforaphane, whose precursor glucoraphanin is especially abundant in young broccoli sprouts.14, However, most experimental studies linking broccoli to better health have been conducted in animals or test tubes, which is considered very weak evidence.15, Other data on broccoli and health comes from observational or epidemiological research. You'll consume 116% of your daily recommended intake in a one-cup serving of broccoli. Broccoli is loaded with nutrients, but you can do more with it than boil. Although results from some of these trials are encouraging, others have been less impressive. calories out of which 12-ounce can or bottle. Like cabbage, broccoli is a member of the cruciferous family of vegetables that also includes Brussels sprouts, cauliflower, and kale. The calories in broccoli are 66% carbohydrate, 27% protein, and 7% fat. Broccoli is also rich in indole-3-carbinol, another compound with potential anti-cancer effects: Molecular Nutrition & Food Research 2016: Research on cruciferous vegetables, indole-3-carbinol, and cancer prevention: A tribute to Lee W. Wattenberg [overviewarticle; ungraded] ↩ Plant Foods for Human Nutrition 2019: Dietary broccoli sprouts protect against myocardial oxidative damage and cell death during ischemia-reperfusion [mouse study; very weak evidence], Preventive Nutrition and Food Science 2017: Broccoli ( Brassica oleracea) reduces oxidative damage to pancreatic tissue and combats hyperglycaemia in diabetic rats Risks Associated With The Consumption of Fresh Sprouts. This article lists 13 foods that have powerful anti-inflammatory effects to help lower chronic inflammation. Nutritional value of a cooked product is provided for the given weight of cooked food. 4%. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian andcertified diabetes care and education specialist. According to one study of 99,826 women, those with the highest fiber intake had the lowest risk of diabetes. Individuals taking the blood thinner warfarin should consult with a healthcare professional before increasing their broccoli intake. 2,000 calories a day is used for general nutrition advice. Broccoli Florets, Birds Eye (1 oz) Calories: 4, Fat: 0g, Carbs: 1g, Protein: 0g Show full nutrition information Green Giant Select Broccoli Florets (1 cup) Calories: 19, Fat: 0g, Carbs: 3g, Protein: 1g Show full nutrition information Broccoli Florets, Organic Trader Joes (1 cup) Calories: 25, Fat: 0g, Carbs: 4g, Protein: 2g I added salt and pepper. Moreover, people who eat a lot of cruciferous vegetables are also less likely to smoke and more likely to eat a nutritious diet, exercise regularly, drink alcohol in moderation, and practice other health-conscious behaviors, compared to those who eat fewer cruciferous vegetables. Sulforaphane from these foods slows tumor growth and stops benign carcinogens from converting into active ones. 1 oz broccoli TalkFood! 1 oz broccoli contains about 42% of Vitamin C, How much calcium is in 1 oz broccoli? g. Please refer to the nutrition facts label seen to the left for a full breakdown of complete nutrition found in a This could potentially help reduce the risk of heart disease (37). Broccoli sprouts and their extracts have also shown promise at treating or preventing a number of health issues. Let stand covered 4 minutes. Fiber is an important part of a healthy diet. [rat study; very weak evidence], Journal of the American Medical Association 2019: Compound in broccoli restores tumor suppressor activity Your body converts beta-carotene from plants into vitamin A. No date. Broccoli is rich in various antioxidants and plant compounds, which contribute to its health benefits. Broccoli is high in many vitamins and minerals, including folate, potassium, manganese, and vitamins C and K1. Instead of being quick to discard the stalks and leaves, get creative; shred the stalks for broccoli slaw or riced veggies and use the leaves in omelettes or stir fry. Blanching broccoli can also help to reduce bitterness. It is easy to prepare and edible both raw and cooked. If you are taking warfarin, Pike adds that its important to speak with your healthcare provider about how to properly manage your medication and your vitamin K intake. A 1 Oz Broccoli of Broccoli contains about 10 Calories per serving. The glycemic index (GI) for broccoli is 10. Discuss with a registered dietitian nutritionist or your healthcare provider for more information. It is also an excellent source of vitamin K,important in bone health and wound healing. 1,385 likes, 32 comments - Dan Buettner (@danbuettner) on Instagram: "More evidence for a Blue Zones diet from our friends at @nutrition_facts_org . Consuming broccoli raw or cooked provides many nutrients, although some cooking methods will reduce flavonoids. Nutrition Profile: Diabetes Appropriate Heart Healthy High-Protein Nut-Free Soy-Free Jump to Nutrition Facts Ingredients 1 (12-ounce) package steam-in-bag broccoli florets 1 tablespoon canola oil 1 cup prechopped onion 2 (8-ounce) packages presliced mushrooms 3 tablespoons all-purpose flour 1 cups fat-free milk It's a type of flower with a thick, central stalk with grayish-green leaves and green florets (some purple varieties). With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat.

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