Broccoli scientifically known as Brassica oleracea and is popularly known as hari phool gobi in India. It is a cruciferous vegetable related to cabbage, kale, cauliflower and Brussels sprouts. All these green vegetables are known to have amazing health benefits, and for the same reason are called as “super veggies.”
Broccoli among them is loaded with many nutrients, like fiber, vitamin C, vitamin K, iron and potassium. Broccoli is also a rich source of proteins.
Broccoli is an amazing vegetable which can be enjoyed both raw and cooked. Recent studies have showed that gently steaming the broccoli provides the most health benefits.
Broccoli Nutrition Facts and Value
Raw broccoli is very healthy as it contains almost 90% water, 7% carbs and 3% protein, and has no fat at all.
Broccoli is also very low in calorie content, it provides only 31 calories per cup making it an amazing addition to your weight loss diet.
Nutritional Value of Broccoli
Raw Broccoli Nutritional Value
| |||||||||
Nutrients
|
Amt
|
Vitamins
|
Amt
|
DV%
|
Minerals
|
Amount
|
%DV
| ||
Calories
|
34
|
Vitamin A
|
31 µg
|
3%
|
Calcium
|
47 mg
|
5%
| ||
Water
|
89 %
|
Vitamin C
|
89.2 mg
|
99%
|
Iron
|
0.73 mg
|
9%
| ||
Protein
|
2.8 g
|
Vitamin D
|
0 µg
|
~
|
Magnesium
|
21 mg
|
5%
| ||
Carbs
|
6.6 g
|
Vitamin E
|
0.78 mg
|
5%
|
Phosphorus
|
66 mg
|
9%
| ||
Sugar
|
1.7 g
|
Vitamin K
|
101.6 µg
|
85%
|
Potassium
|
316 mg
|
7%
| ||
Fiber
|
2.6 g
|
Vitamin B1 (Thiamine)
|
0.07 mg
|
6%
|
Sodium
|
33 mg
|
2%
| ||
Fat
|
0.4 g
|
Vitamin B2 (Riboflavin)
|
0.12 mg
|
9%
|
Zinc
|
0.41 mg
|
4%
| ||
Saturated
|
0.04 g
|
Vitamin B3 (Niacin)
|
0.64 mg
|
4%
|
Copper
|
0.05 mg
|
5%
| ||
Monounsaturated
|
0.01 g
|
Vitamin B5 (Panthothenic acid)
|
0.57 mg
|
11%
|
Manganese
|
0.21 mg
|
9%
| ||
Polyunsaturated
|
0.04 g
|
Vitamin B6 (Pyridoxine)
|
0.18 mg
|
13%
|
Selenium
|
2.5 µg
|
5%
| ||
Omega-3
|
0.02 g
|
Vitamin B12
|
0 µg
|
~
| |||||
Omega-6
|
0.02 g
|
Folate
|
63 µg
|
16%
| |||||
Trans fat
|
~
|
Choline
|
18.7 mg
|
3%
| |||||
Broccoli Cooked, Boiled Nutritional Value
| |||||||||
Nutrients
|
Amt
|
Vitamins
|
Amt
|
DV%
|
Minerals
|
Amount
|
%DV
| ||
Calories
|
35
|
Vitamin A
|
77 µg
|
9%
|
Calcium
|
40 mg
|
4%
| ||
Water
|
89 %
|
Vitamin C
|
64.9 mg
|
72%
|
Iron
|
0.67 mg
|
8%
| ||
Protein
|
2.4 g
|
Vitamin D
|
0 µg
|
~
|
Magnesium
|
21 mg
|
5%
| ||
Carbs
|
7.2 g
|
Vitamin E
|
1.45 mg
|
10%
|
Phosphorus
|
67 mg
|
10%
| ||
Sugar
|
1.4 g
|
Vitamin K
|
141.1 µg
|
118%
|
Potassium
|
293 mg
|
6%
| ||
Fiber
|
3.3 g
|
Vitamin B1 (Thiamine)
|
0.06 mg
|
5%
|
Sodium
|
41 mg
|
3%
| ||
Fat
|
0.4 g
|
Vitamin B2 (Riboflavin)
|
0.12 mg
|
9%
|
Zinc
|
0.45 mg
|
4%
| ||
Saturated
|
0.08 g
|
Vitamin B3 (Niacin)
|
0.55 mg
|
3%
|
Copper
|
0.06 mg
|
7%
| ||
Monounsaturated
|
0.04 g
|
Vitamin B5 (Panthothenic acid)
|
0.62 mg
|
12%
|
Manganese
|
0.19 mg
|
8%
| ||
Polyunsaturated
|
0.17 g
|
Vitamin B6 (Pyridoxine)
|
0.2 mg
|
15%
|
Selenium
|
1.6 µg
|
3%
| ||
Omega-3
|
0.12 g
|
Vitamin B12
|
0 µg
|
~
| |||||
Omega-6
|
0.05 g
|
Folate
|
108 µg
|
27%
| |||||
Trans fat
|
~
|
Choline
|
40.1 mg
|
7%
| |||||
Broccoli Frozen, Boiled Nutritional Value
| |||||||||
Nutrients
|
Amt
|
Vitamins
|
Amt
|
DV%
|
Minerals
|
Amount
|
%DV
| ||
Calories
|
28
|
Vitamin A
|
51 µg
|
6%
|
Calcium
|
33 mg
|
3%
| ||
Water
|
91 %
|
Vitamin C
|
40.1 mg
|
45%
|
Iron
|
0.61 mg
|
8%
| ||
Protein
|
3.1 g
|
Vitamin D
|
0 µg
|
~
|
Magnesium
|
13 mg
|
3%
| ||
Carbs
|
5.4 g
|
Vitamin E
|
1.32 mg
|
9%
|
Phosphorus
|
49 mg
|
7%
| ||
Sugar
|
1.5 g
|
Vitamin K
|
88.1 µg
|
73%
|
Potassium
|
142 mg
|
3%
| ||
Fiber
|
3 g
|
Vitamin B1 (Thiamine)
|
0.06 mg
|
5%
|
Sodium
|
11 mg
|
1%
| ||
Fat
|
0.1 g
|
Vitamin B2 (Riboflavin)
|
0.08 mg
|
6%
|
Zinc
|
0.28 mg
|
3%
| ||
Saturated
|
0.02 g
|
Vitamin B3 (Niacin)
|
0.46 mg
|
3%
|
Copper
|
0.03 mg
|
4%
| ||
Monounsaturated
|
0.01 g
|
Vitamin B5 (Panthothenic acid)
|
0.27 mg
|
5%
|
Manganese
|
0.22 mg
|
10%
| ||
Polyunsaturated
|
0.06 g
|
Vitamin B6 (Pyridoxine)
|
0.13 mg
|
10%
|
Selenium
|
0.7 µg
|
1%
| ||
Omega-3
|
0.04 g
|
Vitamin B12
|
0 µg
|
~
| |||||
Omega-6
|
0.01 g
|
Folate
|
56 µg
|
14%
| |||||
Trans fat
|
~
|
Choline
|
16.2 mg
|
3%
| |||||
Carbs in Broccoli
Broccoli mainly contains carbohydrates in the form of fiber and sugars. The sugars present in broccoli are fructose, glucose and sucrose, and some very small amounts of lactose and maltose. The total carbohydrate content of it is very low compared to other veggies which is only 3.5 grams of digestible carbohydrate per cup.
Fiber in Broccoli
Fiber plays an very important role in a healthy diet. It’s known to improve digestive health, prevent various diseases, and it also helps in losing weight. A cup of raw broccoli is said to provide 2.3 grams of fiber, which contributes to 5-10% of the daily recommended intake.
Protein in Broccoli
Proteins are said to be the building blocks of the body as they form a major part of our bodies muscle tissues, These are needed by our body both for growth and maintenance. Compared to other green vegetables, Broccoli is relatively high in protein. A cup of broccoli is said to provide 3 grams of protein.
Vitamins and Minerals in Broccoli
Broccoli is loaded with a variety of vitamins and minerals.
•Vitamin C: Vitamin C is an antioxidant which is essential for healthy immune function and skin health. Half a cup of raw broccoli is known to provide as much as 70% of the daily recommended intake of Vitamin C.
•Vitamin K1: Broccoli is a rich source of vitamin K1, which is vital for blood clotting and also promotes bone health.
•Folate (B9): Folate is very important for pregnant women, it is needed for normal tissue growth and cell function.
•Potassium: Potassium has the power to manage your blood pressure levels and prevent cardiovascular diseases.
•Manganese: Broccoli is loaded with this trace element which is mostly found in high amounts in whole grains, legumes, fruits and vegetables.
•Iron: Iron is an essential mineral needed by our body for many of its important functions like the transport of oxygen in red blood cells.
Other Plant Compounds in Broccoli
Broccoli is loaded with many antioxidants and plant compounds, which have various health benefits.
•Sulforaphane: Sulforaphane is found in abundance in broccoli it’s a plant compound which is known to protect the body against various types of cancer.
•Indole-3-carbinol: This is an unique nutrient found only in cruciferous vegetables, and is very beneficial to fight cancer cells.
•Carotenoids: Broccoli contains carotenoids in the form of lutein, zeaxanthin and beta-carotene, which all contribute to better vision.
•Kaempferol: This is an antioxidant present in broccoli, which has many benefits for health. Kaempferol protects the body against heart diseases, cancer, inflammation and allergy.
•Quercetin: Another antioxidant with many benefits is Quercetin, One of its major benefits includes lowering blood pressure in people with high blood pressure.