Broccoli Nutrition Facts and Health Benefits (2024)

Broccoli is a cruciferous vegetable that belongs to the Brassicagenus of plants. It's a type of flower with a thick, central stalk with grayish-green leaves and green florets (some purple varieties). It is versatile and easy to find in most grocery stores.

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 stir-fry, or eaten raw with a dip. Consuming broccoli raw or cooked provides many nutrients, although some cooking methods will reduce flavonoids. Learn more about broccoli nutrition facts and benefits below.

Broccoli Nutrition Facts

The USDA provides the following nutrition informationfor one cup (91g) of raw, chopped broccoli.

Carbs

One cup of raw, chopped broccoli contains 31 calories, 6 grams of carbohydrates, and little sugar (1.5 grams).More than one-third of the carbohydrates found in broccoli come from fiber (2.4 grams), making it a filling, heart-healthy food choice.

The glycemic index estimates how food affects your blood sugar levels. The glycemic index (GI) for broccoli is 10. Broccoli is a low-GI food, meaning it has a minimal effect on blood sugar levels.

Note that GI only reflects how the food affects blood sugar when you eat it alone. Consuming the food with another food changes the GI. For instance, adding fiber or fat will slow down the release of blood sugars, lowering the GI.

Fat

Broccoli has only a trace amount of fat and ischolesterol-free. However, it contains a small amount of omega-3 fatty acids in the form of alpha-linolenic acid (ALA).Consuming two cups of broccoli delivers nearly 0.5 grams of this anti-inflammatory fatty acid.

Protein

For a vegetable, broccoli has a significant amount of protein, 2.5 grams per one-cup serving. But you still should include other protein sources in your diet to meet your daily needs.

Vitamins and Minerals

Broccoli is bursting with vitamins and minerals.It's an excellent source of immune-boosting vitamin C, providing over 81mg, or about 135% of your daily needs. It is also an excellent source of vitamin K,important in bone health and wound healing.

You'll consume 116% of your daily recommended intake in a one-cup serving of broccoli. Minerals in broccoli include manganese, potassium, and phosphorus. It's also an excellent source of the B vitamin folate and a good source of vitamin A, manganese, potassium, and other B vitamins.

Calories in Broccoli

Broccoli contains 31 calories for one cup (91g) of raw, chopped broccoli. The calories in broccoli are 66% carbohydrate, 27% protein, and 7% fat. Broccoli is a high-volume, low-calorie food.

Health Benefits of Broccoli

Broccoli is associated with several health benefits.

May Help Balance Weight

Atonly 31 calories a cup, broccoli is a popular addition to the plates of those looking to lose weight. It's high in fiber, with one cup providing about 9% of the recommended daily value.

Fiber, the indigestible part of carbohydrates, can help reduce cholesterol, promote bowel health, regulate blood sugars, and aid in weight loss. Eating foods high in fiber helps you feel full longer after eating.

Improved Diabetes Management and Prevention

Studies have shown that a fiber-rich diet is associated with a lower risk for type 2 diabetes. According to one study of 99,826 women, those with the highest fiber intake had the lowest risk of diabetes. Study authors attribute this health benefit to the fact that foods with fiber take more time to consume and provide greater satiety.

Other studies show that broccoli sprouts may decrease insulin resistance in patients with type 2 diabetes.

Better Heart Health

Numerous studies have linked a higher intake of cruciferous vegetables to better heart health, including a reduced risk for cardiovascular disease, ischemic heart, cerebrovascular disease, and stroke. In these studies, broccoli, Brussels sprouts, cabbage, and cauliflower were the most common vegetables grouped as cruciferous.

This may be one of many reasons the American Heart Association includes broccoli in its healthy eating pattern, emphasizing vegetables, fruits, and whole grains.

Reduced Risk of Cancer

Some studies suggest that eating higher amounts of cruciferous vegetables like broccoli, cabbage, cauliflower, Brussels sprouts, and kale can reduce the risk of certain types of cancer, including prostate, lung, and breast cancer.In addition, diets that are higher in fiber are associated with a decreased risk of colon cancer.

Isothicyanates in cruciferous vegetables exhibits anti-cancer properties. A phytochemical compound called sulforaphane in broccoli helps prevent and treat various cancers including prostate cancer, breast cancer, colon cancer, skin, urinary bladder, and oral cancers.

Cell Protection

Broccoli is also one of the foods with high levels of antioxidant phytonutrients on a per-calorie basis. Antioxidants help fight free radicals that cause cell damage and can result in inflammation and disease.

Broccoli has been shown to protect certain cells from oxidative stress, reducing the incidence of chronic health disorders such as heart disease. Scientists believe these effects are due to vitamin C,phenolic compounds,carotenoids,vitamin E,and isothiocyanates.

Allergies

Broccoli food allergies are infrequent, but isolated caseshave been reported. There have been reports of the food-pollen syndrome if you have hay fever due to mugwort pollen.

Broccoli, cabbage, and related vegetables have proteins similar to mugwort pollen and can cause a reaction when you eat them. You may feel a tingling on your lips and tongue. While extremely rare, it can progress to a swollen throat or anaphylaxis.

Adverse Effects

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.

While on Coumadin, Vitamin K intake needs to be consistent. Discuss with a registered dietitian nutritionist or healthcare provider for more information.

Varieties of Broccoli

There are many varieties of broccoli, although your local grocery store isn't likely to carry all of them. Most markets stock Calabrese broccoli, destiny broccoli, and belstar broccoli, each with thick stalks and bright green florets.

Broccolini is becoming more popular with its longer, thinner stalks and tall, narrow florets.

Broccoli rabe (rapini) can also be found in many markets, although it looks the least like broccoli. This variety is bright green and leafy and technically a turnip family member.

You are least likely to find varieties like Romanesco broccoli with pointy florets and a greenish-yellowish color.

When Broccoli Is Best

Fresh broccoli is available year-round, although it is in season from October through April. If there is no fresh broccoli at your market, most supermarkets sell frozen broccoli that can be as nutritious as fresh.

To choose the best broccoli, look for tight, deep green florets and a firm stalk. Avoid broccoli with a soft or bendable stalk or yellowish florets.

Storage and Food Safety

To store broccoli, place it in the refrigerator for up to 3 days. Remove from the produce bag to allow ventilation. Keep the vegetable dry until you are ready to cook with it.

You can freeze broccoli, but most cooks blanch or steam it first. Only cook for 2–3 minutes, then plunge into cold water to stop the cooking process. Store in air-tight bags in the freezer for up to a year.

People often wonder if they can eat the whole broccoli, including thick stalks. Broccoli heads, the florets at the top, and the attached stem are the edible parts of the plant. Cut off the bottom 1 to 2 inches which can be tough and woody.

Some people get concerned about the smell of broccoli and wonder if it's an indication that broccoli has gone bad. Broccoli contains agroup of substances known as glucosinolates, sulfur-containing chemicals, which give broccoli its pungent smell. Placing a piece of bread into the bottom of the pot when cooking is said to help absorb odors.

Ways to Prepare Broccoli

Broccoli can be eaten raw as crudite or slaw, and can be prepared using a variety of cooking methods. Steam, s​auté, or roastit to complement your main meal, or use the stems to make soup.

Avoid overcooking broccoli, as it will reduce the availability of vitamins and minerals. Maintain a beautiful green hue by blanching your broccoli first to enhance its color and help soften stems.Blanching broccoli can also help reduce bitterness.

Blanching is acooking technique in which food is briefly immersed in saltedboiling water(about 30 seconds) and thenrapidly cooled in ice water. You also could try microwaving broccoli, which allows you to retain more of the nutrients in broccoli.

You can eat broccoli round the clock: Get a veggie dose in the morning by adding broccoli to egg dishes or use it as a base or side dish for a low-carb dinner.