Nutrition Facts and Health Benefits

Broccoli (Brassica oleracea) is a cruciferous vegetable associated to cabbage, kale, cauliflower, and Brussels sprouts.

These greens are recognized for his or her useful well being results.

Broccoli is excessive in lots of vitamins, together with fiber, vitamin C, vitamin Ok, iron, and potassium. It additionally boasts extra protein than most different greens.

This inexperienced veggie could be loved each uncooked and cooked, however latest analysis exhibits that mild steaming offers probably the most well being advantages (1, 2).

This text tells you all the pieces you could learn about broccoli.

Uncooked broccoli incorporates nearly 90% water, 7% carbs, 3% protein, and nearly no fats.

Broccoli may be very low in calories, offering solely 31 energy per cup (91 grams).

The diet info for 1 cup (91 grams) of uncooked broccoli are (3):

  • Energy: 31
  • Water: 89%
  • Protein: 2.5 grams
  • Carbs: 6 grams
  • Sugar: 1.5 grams
  • Fiber: 2.4 grams
  • Fats: 0.4 grams

Table of Contents


Broccoli’s carbs primarily include fiber and sugars.

The sugars are fructose, glucose, and sucrose, with small quantities of lactose and maltose (4).

Nevertheless, the whole carb content material may be very low, with solely 3.5 grams of digestible carbs per cup (91 grams).


Fiber is a vital a part of a nutritious diet.

It might promote intestine well being, assist stop varied ailments, and help weight reduction (5, 6).

One cup (91 grams) of uncooked broccoli offers 2.3 grams of fiber, which is about 5–10% of the Every day Worth (DV) (7).


Broccoli is low in digestible carbs however offers a good quantity of fiber, which promotes intestine well being and should cut back your threat of varied ailments.

Proteins are the constructing blocks of your physique, vital for each progress and upkeep.

Broccoli is comparatively excessive in protein, which makes up 29% of its dry weight, in comparison with most greens.

Nevertheless, due to its excessive water content material, 1 cup (91 grams) of broccoli solely offers 3 grams of protein.


Broccoli is increased in protein than most greens. That mentioned, the quantity of protein in every serving is comparatively low.

Broccoli incorporates a wide range of nutritional vitamins and minerals, together with (8, 9, 10, 11, 12, 13):

  • Vitamin C. An antioxidant, this vitamin is vital for immune perform and pores and skin well being. A 1/2-cup (45-gram) serving of uncooked broccoli offers nearly 70% of the DV.
  • Vitamin K1. Broccoli incorporates excessive quantities of vitamin K1, which is vital for blood clotting and should promote bone well being.
  • Folate (vitamin B9). Significantly vital for pregnant girls, folate is required for regular tissue progress and cell perform.
  • Potassium. An important mineral, potassium is helpful for blood stress management and coronary heart illness prevention.
  • Manganese. This hint component is present in excessive quantities in entire grains, legumes, fruits, and greens.
  • Iron. An important mineral, iron has many vital features in your physique, such because the transport of oxygen in purple blood cells.
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Broccoli additionally incorporates quite a few different nutritional vitamins and minerals in smaller quantities. Actually, it offers a little bit bit of just about each nutrient you want.


Broccoli is excessive in lots of nutritional vitamins and minerals, together with folate, potassium, manganese, iron, and nutritional vitamins C and K1.

Broccoli is wealthy in varied antioxidants and plant compounds, which contribute to its well being advantages. These embrace (14, 15, 16, 17, 18, 19, 20):

  • Sulforaphane. One of the vital considerable and extensively studied plant compounds in broccoli, sulforaphane could shield in opposition to varied forms of most cancers.
  • Indole-3-carbinol. A singular nutrient present in cruciferous greens, this compound could assist combat most cancers.
  • Carotenoids. Broccoli incorporates lutein, zeaxanthin, and beta carotene, which can all contribute to higher eye health.
  • Kaempferol. An antioxidant with many advantages for well being, this compound could shield in opposition to coronary heart illness, most cancers, irritation, and allergy symptoms.
  • Quercetin. This antioxidant has quite a few advantages, together with reducing blood stress in individuals with excessive ranges.


Broccoli is excessive in lots of plant compounds which were related to well being advantages. Essentially the most considerable one is sulforaphane.

Cruciferous greens like broccoli present sulfur-containing compounds which are answerable for their typically pungent style (21).

These bioactive compounds could have quite a few well being advantages.

Most cancers prevention

Most cancers is characterised by the speedy progress of irregular cells and is usually linked to oxidative stress (22).

Broccoli is loaded with compounds which are believed to protect against cancer.

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Observational research recommend that the consumption of cruciferous greens, together with broccoli, is linked to a decreased threat of many cancers, together with lung, colorectal, breast, prostate, pancreatic, and gastric cancers (23, 24, 25, 26).

A singular household of plant compounds known as isothiocyanates units cruciferous greens aside from different veggies.

Research recommend that Isothiocyanates have an effect on liver enzymes, cut back oxidative stress, lower irritation, stimulate your immune system, and fight the event and progress of most cancers (27, 28, 29).

The primary isothiocyanate in broccoli, sulforaphane, acts in opposition to the formation of most cancers on the molecular degree by decreasing oxidative stress (16, 30, 31).

Sulforaphane happens at 20–100 occasions increased quantities in younger broccoli sprouts than in full-grown heads of this vegetable (32).

Although broccoli dietary supplements are additionally out there, they might not contribute an equal quantity of isothiocyanates and thus could not give the identical well being advantages as consuming entire, recent broccoli (33, 34).

Decrease levels of cholesterol

Ldl cholesterol has many vital features in your physique.

For instance, it’s a key issue within the formation of bile acids, which enable you to digest fats. Bile acids are fashioned in your liver, saved in your gallbladder, and launched into your digestive system everytime you eat fats.

Afterward, the bile acids are reabsorbed into your bloodstream and used once more.

Substances in broccoli bind with bile acids in your intestine, rising their excretion and stopping them from being reused (35).

This leads to the synthesis of latest bile acids from ldl cholesterol, reducing total levels of this marker in your physique.

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This impact has been linked to a decreased threat of coronary heart illness and most cancers (2).

Based on one research, steamed broccoli is especially helpful for reducing levels of cholesterol (2).

Eye well being

Impaired eyesight is a standard consequence of growing older.

Two of the principle carotenoids in broccoli, lutein and zeaxanthin, are related to a decreased threat of age-related eye issues (36, 37).

Vitamin A deficiency could trigger evening blindness, which could be reversed with improved vitamin A standing (38).

Broccoli incorporates beta carotene, which your physique converts into vitamin A. This vegetable could thus enhance eyesight in people with a low vitamin A consumption.


Broccoli’s isothiocyanates could enhance many threat elements for illness and cut back your threat of most cancers. What’s extra, this vegetable could assist decrease ldl cholesterol and enhance eye well being.

Broccoli is often properly tolerated, and allergy is uncommon. Nevertheless, some issues are value mentioning (39).

Thyroid issues

Broccoli is taken into account a goitrogen, which implies that excessive quantities could hurt the thyroid gland in delicate people.

Cooking this vegetable on excessive warmth can cut back these results (40).

Blood thinners

People taking the blood thinner warfarin ought to seek the advice of with their healthcare practitioner earlier than rising their broccoli consumption as a result of its excessive vitamin K1 content material could work together with this medicine (41).


Broccoli is often properly tolerated. Nonetheless, it might have undesirable results on the thyroid in some individuals and should intervene with blood-thinning medication.

Broccoli is without doubt one of the world’s hottest greens. It’s simple to arrange and edible each uncooked and cooked.

It’s excessive in lots of vitamins, together with a household of plant compounds known as isothiocyanates, which can have quite a few well being advantages.

It is usually a good supply of fiber and better in protein than most other vegetables.

If you happen to’re on the lookout for a well being enhance, contemplate including this cruciferous vegetable to your food plan right this moment.

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