Broccoli · cooked
Values per 100 g — CIQUAL data (ANSES). Fibre: 3 g.
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The king vegetable of cutting
Broccoli is a very low-calorie green vegetable (35 kcal/100 g cooked) yet rich in fibre (3 g), vitamin C and micronutrients. It adds volume and satiety for almost no calories — the ideal ally to eat your fill in a deficit.
It also contains some plant protein (2.8 g), minor, but every gram counts in a well-managed diet.
How to use it
Steamed, pan-fried or roasted, it perfectly accompanies a protein source and a starch. Short cooking (steamed, crunchy) preserves its vitamins better than long boiling. A drizzle of olive oil and garlic easily lift its taste.
Why eat it
Beyond macros, green vegetables like broccoli bring fibre, vitamins and minerals that support health and digestion — often the weak link in 'protein + starch' diets. Adding some to every meal is a good habit.
Food volume: your cutting ally
Broccoli perfectly illustrates 'volume eating': filling half the plate with a very low-calorie vegetable doubles the meal's volume for almost no calories. As a result, you eat your fill, your stomach is full, and the deficit is far easier to hold.
It is an underrated psychological lever when cutting: rather than shrinking portions to the point of hunger, add vegetables to keep plates hearty and filling.
What to pair it with
Broccoli completes a protein and a starch on the plate.
Key takeaways
- 35 kcal/100 g, rich in fibre and vitamin C: volume and satiety.
- Ideal when cutting to eat your fill.
- Short cooking (steaming) to keep the vitamins.
- To add to every meal (fibre, micronutrients).
Frequently asked questions
Is broccoli good for muscle building?
Yes, indirectly: very low in calories and filling, rich in fibre and micronutrients, it helps hold a deficit and supports health. It is not a protein source, but an excellent plate addition.
Broccoli raw or cooked?
Both work. Short steaming keeps the crunch and preserves vitamin C better than long boiling.
Does broccoli help you lose weight?
No food makes you lose weight on its own: a calorie deficit is what counts. But broccoli is an ideal tool to get there: its volume and low calorie density fill you up for next to nothing, helping you eat less without going hungry.
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