Broccoli (Brassica oleracea) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts. It can be a great addition to a balanced diet
Nutrition facts
The nutrition facts for 1 cup (90 g)
of raw broccoli are as follows:
- Calories:35.1 kcal
- Protein:2.31 g
- Carbohydrates:5.64 g
- Fiber:2.16 g
- Fat:0.3 g
- Vitamin C: 82.2 milligrams (mg)
- Vitamin K: 91.8 micrograms (mcg)
- Folate: 58.5 mcg
Notably, a cup of raw broccoli provides:
- more than 91%
of the recommended daily amount (RDA) of vitamin C for adult males (90 mg) and more than 100% of the RDA for nonpregnant adult females (75 mg) - more than 75%
of the RDA of vitamin K for adult males (120 mcg) and more than 100% of the RDA for adult females (90 mcg)
Each serving also contains a small amount of potassium, magnesium, iron, and calcium
»EXPLORE:A downloadable guide to food swaps to eat more healthy fats
Carbohydrates
Broccoli’s carbohydrates (carbs) mainly consist of fiber and sugars, such as fructose, sucrose, and glucose. However, the total carb content is very low, with only around 3.4 grams of digestible carbs — or total carbs minus fiber — per cup (90 g)
»LEARN MORE:Simple vs. complex carbs
Fiber
Fiber is an essential part of a balanced diet. It can help promote gut health, help reduce the risk of various conditions, and aid in weight loss
Each cup (90 g) of raw broccoli provides 2.16 g
of fiber. Experts typically recommend consuming 14 g
of fiber per 1,000 calories each day
»EXPLORE:A dietitian’s picks for the best fiber supplements
Vitamins and minerals
Broccoli contains a variety
of vitamins and minerals, including:
- Vitamin C: This micronutrient doubles as an antioxidant and is important for immune function and skin health.
- Vitamin K: Broccoli contains high amounts of vitamin K1, which is important for blood clotting and bone health.
- Folate (vitamin B9): Particularly important for pregnant people, folate is needed for optimal tissue growth and cell function.
- Potassium: In addition to being an essential mineral, potassium is beneficial for blood pressure control and heart disease prevention.
- Manganese: This trace element plays a role in digestion, cholesterol levels, and glucose (sugar) metabolism.
- Iron: This mineral has many important functions in your body, such as the transport of oxygen in red blood cells.
Broccoli also contains several other vitamins and minerals in smaller amounts
»DIVE DEEPER:Learn more about vitamins, minerals, and supplements that can help you meet your health goals.
Other plant compounds and benefits
Broccoli is rich in various antioxidants and plant compounds, including polyphenols and flavonoids, which contribute to its health benefits. These include:
- Sulforaphane: One of the most abundant and extensively studied plant compounds in broccoli, sulforaphane may have protective effects against various types of cancer, including some early-stage prostate and breast cancers.
- Indole-3-carbinol: A unique nutrient found in cruciferous vegetables, some research involving cell lines suggests that this compound may be a promising complementary treatment for cancers like breast and cervical cancer. Human studies are necessary to confirm this.
- Carotenoids: Broccoli contains lutein, zeaxanthin, and beta carotene, which may contribute
to better eye health. - Kaempferol: A flavonoid with many benefits for health, this compound’s anti-inflammatory properties may help protect against conditions like heart disease, cancer, and allergies.
- Quercetin:Human and animal studies suggest that this antioxidant and flavonoid may help lower blood pressure.
In addition to these potential benefits, regular broccoli consumption may also help moderate cholesterol levels by:
- inhibiting cholesterol production and secretion in the liver
- reducing the absorption of cholesterol in the body
- increasing cholesterol breakdown
The fiber and sulforaphane in broccoli may also help moderate blood sugar levels in a few ways. It can slow down your body’s digestion and absorption of carbs, which helps prevent blood sugar spikes after eating, and it may enhance your body’s ability to respond to insulin, which helps your cells use sugar for energy
»EXPLORE:The health benefits of cruciferous vegetables and recipes to try
How cooking broccoli affects its benefits
Broccoli can be consumed raw or cooked using many different methods, including boiling, roasting, and steaming. However, some research suggests that the cooking method can affect its nutritional value and health benefits
For example, a 2019 study found that boiling broccoli led to a significant loss in flavonoids, including kaempferol and quercetin. The researchers also suggest that microwaving is the best cooking method to retain flavonoids in broccoli, followed by steaming
Another study from 2020 found that microwaving broccoli also increased the level of sulforaphane
Broccoli is a healthful addition to a balanced diet, whether you cook it or not. But if you’re trying to maximize your intake of antioxidants like flavonoids, it may be worth considering your cooking method
»TRY THE RECIPE:Quick chicken stir-fry with bok choy and broccoli
Potential downsides
Broccoli is usually well tolerated in most people, but there are a few things worth considering
Medication interactions
Individuals taking anticoagulants (blood thinners) like warfarin (Jantoven) should talk with a healthcare professional before increasing their broccoli intake
This is because broccoli is high in vitamin K, which may interact
with anticoagulants
Thyroid issues
Broccoli contains goitrogens, which are compounds that may impair thyroid function if consumed in large enough quantities
However, because cooking broccoli can destroy the enzyme responsible for activating goitrogens, this shouldn’t be a concern unless you’re consuming raw broccoli in excessive amounts
It’s important to note that studies haven’t found an exact consumption level that people may need to avoid if they’re concerned about their thyroid function. More human studies are necessary to understand how much broccoli can be harmful
If you’re worried about your thyroid function or already have a thyroid condition, it may be worth talking with a doctor or registered dietitian to understand how to adjust your diet
»GET EXPERT ADVICE:Try Healthline’s FindCare tool to locate a registered dietitian in your area today.
Takeaway
Broccoli is high in many nutrients, including vitamins, minerals, and antioxidants
What’s more, it’s also a decent lp promote eye health, lower cholesterol levels, and protect against chronic disease
