Confusion about fat in vegetables

[Wellington]

I log what I eat on fitday.com and I'm very meticulous about every macro and calorie.

I've noticed that the fat in raw vegetables and cooked vegetables change by quite a lot.

For example 100g of raw broccoli contains 34 cals and 0.4g of fat whereas 100g of cooked broccoli contains 54 cals and 2.7g of fat.

Assuming both are correct where does the extra fat and calories come from?

[saw7988]

It probably assumes you're sauteeing in oil or something.

[MrBillson]

how are you cooking it?

[FattyMcTubbs]

I log what I eat on fitday.com and I'm very meticulous about every macro and calorie.

I've noticed that the fat in raw vegetables and cooked vegetables change by quite a lot.

For example 100g of raw broccoli contains 34 cals and 0.4g of fat whereas 100g of cooked broccoli contains 54 cals and 2.7g of fat.

Assuming both are correct where does the extra fat and calories come from?

Not sure if srs?
If you cook 100g of raw veggies, all the water comes out of the veggie during cooking and you end up with much less than 100g. So in order to get 100g cooked veggies, you would have to cook somewhere close to 180-200 raw veggies.
comprende?

It probably assumes you're sauteeing in oil or something.

wut?

how are you cooking it?

huh

[lVlaKaVeLi]

I'm pretty sure there is some sort of mistake, there are 33kcal in 100g of cooked broccoli.

[MrBillson]

Not sure if srs?
If you cook 100g of raw veggies, all the water comes out of the veggie during cooking and you end up with much less than 100g. So in order to get 100g cooked veggies, you would have to cook somewhere close to 180-200 raw veggies.
comprende?


wut?


huh

I was going for this. Would it be the same if the veg was boiled or steamed? Sorry if stupid question.

[Wellington]

how are you cooking it?

Often I will put all sorts of veg with chicked in a "shake and bake" bag.

Basically this is some powdered flavouring and a plastic bag that can be put in the oven.

All my veg will be oven cooked for 40 mins in a plastic bag.

No oils and the food is all contained in a plastic bag.

[MrBillson]

Often I will put all sorts of veg with chicked in a "shake and bake" bag.

Basically this is some powdered flavouring and a plastic bag that can be put in the oven.

All my veg will be oven cooked for 40 mins in a plastic bag.

No oils and the food is all contained in a plastic bag.

Fatty hit the nail on the head.

Less water = less weight = higher concentration

[Wellington]

Fatty hit the nail on the head.

Less water = less weight = higher concentration

Where does the extra fat come from then?

[FattyMcTubbs]

I was going for this. Would it be the same if the veg was boiled or steamed? Sorry if stupid question.

Not sure, to be honest. I'm sure at the same level of "done-ness" difference would be negligible. Cooking/boiling/steaming for too long will result in nutrient loss.

[saw7988]

Yea but it's not 0.4->2.7 g of fat higher concentration. It's either wrong or it assumes oil.

[SkydogGinsberg]

Often I will put all sorts of veg with chicked in a "shake and bake" bag.

Basically this is some powdered flavouring and a plastic bag that can be put in the oven.

All my veg will be oven cooked for 40 mins in a plastic bag.

No oils and the food is all contained in a plastic bag.

Maybe Fitday doesn't know you didn't add anything.

I reckon by doing nothing - the macro content would remain as it was, raw. Maybe absorbed some fat from the chicken, but that would already be counted in the chicken anyway.

[MrBillson]

Not sure, to be honest. I'm sure at the same level of "done-ness" difference would be negligible. Cooking/boiling/steaming for too long will result in nutrient loss.

True, I was once told by someone studying dietetics (so not a complete authority on the subject, but fairly knowledgeable) that microwaving was the way to go for veg, because less cooking time = less nutrient loss.

[FattyMcTubbs]

True, I was once told by someone studying dietetics (so not a complete authority on the subject, but fairly knowledgeable) that microwaving was the way to go for veg, because less cooking time = less nutrient loss.

Amount of water used in cooking/steaming/nuking is responsible for greater loss of nutrients. Less water=less nutrient loss.

[MrBillson]

Amount of water used in cooking/steaming/nuking is responsible for greater loss of nutrients. Less water=less nutrient loss.

All makes sense.

Reps on spread.

[FattyMcTubbs]

Yea but it's not 0.4->2.7 g of fat higher concentration. It's either wrong or it assumes oil.

Different sources of info, I guess(yes even if using same site ie nutrtiondata).
Plus, when something contain less than .5g of fat it can be rounded down but if you use a larger amount you have to count more
Either way, stick to raw whenever possible. Even if you don't you would have to eat a ton of broccoli in order to make any sort of damage to your diet.