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According to the U.S. Department of Agriculture, one cup of raw broccoli has: 30 calories 2 grams protein 0 grams fat ... of cooked broccoli per day for 18 days.
Raw broccoli is 89% water, 7% carbohydrates, 3% protein, and contains negligible fat (table). A 100-gram (3 + 1 ⁄ 2-ounce) reference amount of raw broccoli provides 141 kilojoules (34 kilocalories) of food energy and is a rich source (20% or higher of the Daily Value, DV) of vitamin C (107% DV) and vitamin K (97% DV) (table).
The tables below include tabular lists for selected basic foods, compiled from United States Dept. of Agriculture sources.Included for each food is its weight in grams, its calories, and (also in grams,) the amount of protein, carbohydrates, dietary fiber, fat, and saturated fat. [1]
1 serving Garlic Green Beans. ⅓ cup cooked brown rice. ... 1 serving Quinoa, Chicken & Broccoli Salad with Roasted ... Make it 2,000 calories: Add ½ cup low-fat cottage cheese to breakfast and ...
Dinner (475 calories) 1 cooked chicken breast. 1 sweet potato. 1 cup of green beans. ... 1⁄2 cup of sprouts (any variety, like broccoli, alfalfa or turnip) Morning snack (52.5 calories)
Lunch (639 calories) 1 serving Broccoli & Kimchi Rice Bowl. P.M. Snack (142 calories) 1 (5.3-oz.) container low-fat strained plain Greek-style yogurt ... Breakfast (366 calories) 1 cup low-fat ...
1 cup cooked whole-wheat egg noodles. ... Make it 2,000 calories: Add 1 cup low-fat plain kefir with 1 medium apple as an ... 1 serving Roasted Broccoli. Daily Totals: 1,804 calories, 101g fat, ...
Broccoli rabe is one of Davenport's top recommendations, as one cup chopped is a mere nine calories; 100 grams worth of broccoli rabe has 22 calories, three grams of protein, and three grams of fiber.