Broccoli contains a group of substances known as glucosinolates, which are sulfur-containing chemicals. Still, it may have undesirable effects on the thyroid in some people and may interfere with blood-thinning medicine. However, because of its high water content, 1 cup (91 grams) of broccoli only provides 3 grams of protein. Sulforaphane occurs at 20–100 times higher amounts in young broccoli sprouts than in full-grown heads of this vegetable (32). National Cancer Institute. According to one study, steamed broccoli is particularly useful for lowering cholesterol levels (2). The health benefits of dietary fiber: beyond the usual suspects of type 2 diabetes mellitus, cardiovascular disease and colon cancer. Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat. Study authors attribute this health benefit to the fact that foods with fiber take more time to consume and provide greater satiety., Other studies have shown that broccoli sprouts may improve insulin resistance in patients with type 2 diabetes., 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. Broccoli is higher in protein than most vegetables. Only cook for 2–3 minutes then plunge into cold water to stop the cooking process. One cup of raw, chopped broccoli contains only 31 calories, 6 grams of carbohydrates, and very little sugar (1.5 grams). This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits (1, 2). The word broccoli comes from the Italian plural of broccolo, which means "the flowering crest of a cabbage", and is the diminutive form of brocco, meaning "small nail" or "sprout". FoodData Central: Can be used by, and has benefits for, a variety of users, including researchers, policy makers, academicians and educators, nutrition and health professionals, product developers, and others. Watch Your Garden Grow: Broccoli. You are least likely to find varieties like Romanesco broccoli, which has pointy florets and a greenish-yellowish color. Downloadable/Printable Posters It's also a very good source of the B vitamin folate, and a good source of vitamin A, manganese, potassium, and other B vitamins. The most abundant one is sulforaphane. Five million packages of broccoli sprouts were tested for pathogens. Sulforaphane is a natural plant compound found in many cruciferous vegetables like broccoli. Learn more about broccoli nutrition facts and all the benefits it provides. Remove from the produce bag to allow ventilation. Cruciferous vegetables are low-calorie, and rich in folate, vitamins C, E, and K, and fiber. By using Verywell Fit, you accept our, Improved Diabetes Management and Prevention, Collard Greens Nutrition Facts and Health Benefits, Cauliflower Nutrition Facts and Health Benefits, How to Incorporate 8 Delicious High-Protein Vegetables Into Your Diet, Turnip Nutrition Facts and Health Benefits, Rhubarb Nutrition Facts and Health Benefits, Radish Nutrition Facts and Health Benefits, Celery Root Nutrition Facts and Health Benefits. November 2, 2018, Kaczmarczyk MM, Miller MJ, Freund GG. Updated April, 2019. Steamed Broccoli. Chang's, combined with the nutrient data from P.F. Published 2018 May 11. doi:10.3390/nu10050595, How Do I Follow a Healthy Eating Pattern? Broccoli, raw. Chang's suppliers, the USDA and nutrient database analysis of P.F. Total antioxidant strength oxygen radical absorbance capacity (ORAC) of broccoli is 1632 µmol TE/100 g. Nutrition facts for Broccoli, raw, recommended daily values and analysis. Fresh broccoli is available year-round, although it is in season from October through April. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. The nutrition information provided is a compilation of product testing, data provided by an independent testing facility commissioned by P.F. If you happened tobe placed closer to its cultivation farms, buy them from local markets. There are 10 calories in 1 ounce of Broccoli. That said, the amount of protein in each serving is relatively low. World's Healthiest Foods. But what other nutritional benefits do they have? These are the types of broccoli with thick stalks and bright green florets. Broccoli and cauliflower are both low in calories and brimming with a variety of important vitamins and minerals. How does this food fit into your daily goals? However, that is not the case. Broccoli contains beta carotene, which your body converts into vitamin A. Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber and antioxidants. Substances in broccoli bind with bile acids in your gut, increasing their excretion and preventing them from being reused (35). 2014;86:103-12. doi:10.1016/j.ejmech.2014.08.011, Sugita Y, Makino T, Mizawa M, Shimizu T. Mugwort-mustard allergy syndrome due to broccoli consumption. Upper Saddle River, NJ: Prentice Hall, 2003: 617. Nutrition Facts for Broccoli - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. Actual nutritional values will vary based on cup fill level, type and precise amount of ice, and fountain equipment performance. Calories, fat, protein, and carbohydrate values for for Raw Broccoli and other related foods. The bottom line: Broccoli absolutely does a body good. Two of the main carotenoids in broccoli, lutein and zeaxanthin, are associated with a decreased risk of age-related eye disorders (36, 37). Nutrition information for Broccoli. Boiled broccoli retains only 40% of the phenolic content of the raw vegetable. It does, however, contain 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.. Academy of Nutrition and Dietetics. Daily Goals. Chronic inflammation can lead to weight gain and disease. Mini Rev Med Chem. Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. However, some considerations are worth mentioning (39). Log Food. Raw Broccoli. 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