FoodData Central takes the analysis, compilation, and presentation of nutrient and food component data to a new level. These bioactive compounds may have numerous health benefits. You are least likely to find varieties like Romanesco broccoli, which has pointy florets and a greenish-yellowish color. Broccoli is one of the world’s most popular vegetables. \"Antioxidants can help find and neutralize free radicals that cause cell damage,\" Jarzabkowski told Live Science. Vitamin A deficiency may cause night blindness, which can be reversed with improved vitamin A status (38). The most abundant one is sulforaphane. 0 %--Fat. Broccoli and cauliflower are both low in calories and brimming with a variety of important vitamins and minerals. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Nutrition Facts. Potential health benefits of broccoli--a chemico-biological overview. Broccoli is usually well tolerated, and allergy is rare. 2009;9(6):749-59. doi:10.2174/138955709788452685, Rajendran P, Rengarajan T, Nandakumar N, Palaniswami R, Nishigaki Y, Nishigaki I. Kaempferol, a potential cytostatic and cure for inflammatory disorders. For example, it is a key factor in the formation of bile acids, which help you digest fat. Find nutrition facts for over 2,000,000 foods. Broccoli contains beta carotene, which your body converts into vitamin A. Antioxidants are chemicals produced by the body or found in fruits, vegetables and grains. Placing a piece of bread into the bottom of the pot when cooking is said to help absorb odors. These 19 veggies will prove your protein theories wrong! This vegetable may thus boost eyesight in individuals with a low vitamin A intake. Blanching broccoli can also help to reduce bitterness. Calories, fat, protein, and carbohydrate values for for Steamed Broccoli and other related foods. One cup of raw, chopped broccoli contains only 31 calories, 6 grams of carbohydrates, and very little sugar (1.5 grams). Bile acids are formed in your liver, stored in your gallbladder, and released into your digestive system whenever you eat fat. Avoid wilted, yellow leaf and stems … Calories, fat, protein, and carbohydrate values for for Raw Broccoli and other related foods. Beef & Broccoli Manchu Wok 1 dish 180.0 calories 12.0 grams carbs 13.0 grams fat 7.0 grams protein 2.0 grams fiber 10.0 mg cholesterol 2.5 grams saturated fat 710.0 mg sodium 5.0 grams sugar 0 … Broccoli is a delicious, healthy vegetable that compliments plenty of meals. The following nutrition information is provided by the USDA for one cup (91g) of raw, chopped broccoli.. Learn more about broccoli nutrition facts and all the benefits it provides. These are the types of broccoli with thick stalks and bright green florets. The left side had some broccoli sprouts rubbed on, essentially, and washed off three days prior, and you can still see how protected the cells are. In fact, it provides a little bit of almost every nutrient you need. Consuming two cups of broccoli delivers nearly 0.5 grams of this anti-inflammatory fatty acid.. Log In. The George Mateljan Foundation. Skip to content (305) 699-4393 [email protected] Facebook-f. Instagram. Raw Broccoli. The nutrition information provided is a compilation of product testing, data provided by an independent testing facility commissioned by P.F. This article lists 13 foods that have powerful anti-inflammatory effects. When added to a healthy diet, it may also help you with weight loss and maintenance. Micronutrients for Health. 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. Impaired eyesight is a common consequence of aging. FoodData Central. Remove from the produce bag to allow ventilation. Cruciferous vegetables contain a range of antioxidants, which may help … Vegetables are a very important food group on a low-carb diet. It is high in many nutrients, including a family of plant compounds called isothiocyanates, which may have numerous health benefits. Broccoli is associated with several health benefits. It can promote gut health, help prevent various diseases, and aid weight loss (5, 6). Broccoli, cabbage, and related vegetables have proteins similar to those in mugwort pollen and can cause a reaction when you eat them. The glycemic index (GI) for broccoli is 10. What’s more, this vegetable may help lower cholesterol and boost eye health. Track calories, carbs, fat, and 16 other key nutrients. Calories from Fat 2.9. One cup (91 grams) of raw broccoli provides 2.3 grams of fiber, which is about 5–10% of the Daily Value (DV) (7). Broccoli can be eaten raw, as crudite or slaw, or can be prepared using a variety of cooking methods. Fresh broccoli is available year-round, although it is in season from October through April. If you happened tobe placed closer to its cultivation farms, buy them from local markets. According to one study of 99,826 women, those with the highest fiber intake had the lowest risk of diabetes. 2018;10(5):595. Nutrition information for Broccoli. It is also a decent source of fiber and higher in protein than most other vegetables. Learn About Broccoli. Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. Cancer is characterized by the rapid growth of abnormal cells and is often linked to oxidative stress (22). Academy of Nutrition and Dietetics. Broccoli has large flower heads, usually dark green in color, arranged in a tree-like st Broccoli is bursting with vitamins and minerals. Broccoli (Brassica oleracea) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts. Nutrients. It's an excellent source of immune-boosting vitamin C, providing over 81mg, or about 135% of your daily needs. Top 10 Ways to Enjoy Broccoli. U.S. Dept. This results in the synthesis of new bile acids from cholesterol, reducing total levels of this marker in your body. 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. Broccoli is usually well tolerated. The rounding up of figures is based upon guidelines of the FDA. There are 30 calories in 1 cup, diced (3.1 oz) of Broccoli, raw. Overall, did they find that raw broccoli sprouts are harmful, harmless, or helpful? P.F. Five million packages of broccoli sprouts were tested for pathogens. Calories, fat, protein, and carbohydrate values for for Raw Broccoli and other related foods. Just be sure to cut off the bottom one to two inches, which can be tough and woody. In extremely rare cases, this can progress to a swollen throat or anaphylaxis. 33 % 3g Protein. These substances give broccoli its pungent smell. Get full nutrition facts and other common serving sizes of Broccoli including 1 spear and 1 cup chopped. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . 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. Published 2018 May 11. doi:10.3390/nu10050595, How Do I Follow a Healthy Eating Pattern? If you’re looking for a health boost, consider adding this cruciferous vegetable to your diet today. 2012;63(7):767-71. doi:10.3109/09637486.2012.665043, Blekkenhorst LC, Sim M, Bondonno CP, et al. But what about the risk of food poisoning? Reducing the risk of cancer. This green veggie can be … Broccoli is classified in the Italica cultivar group of the species Brassica oleracea. However, the total carb content is very low, with only 3.5 grams of digestible carbs per cup (91 grams). Broccoli food allergies are very rare, but isolated cases have been reported. There have been reports of food-pollen syndrome if you have hay fever due to mugwort pollen. The following nutrition information is provided by the USDA for one cup (91g) of raw, chopped broccoli.1 This variety is bright green and leafy and is technically a member of the turnip family. Generic Generic - Broccoli, Chopped, Steamed, 1 Cup, 91 Grams. Broccoli nutrition facts Broccoli is a good source of several vitamins and minerals and is especially rich in vitamin C. 100 grams (3.5 ounces), or approximately one … Start your food diary today! Avoid broccoli with a soft or bendable stalk or yellowish-florets. Broccoli: Nutrition. Avoid overcooking, as it will not only make it less visually appealing but will reduce the availability of vitamins and minerals. Chang's recipes. Cruciferous vegetables are low-calorie, and rich in folate, vitamins C, E, and K, and fiber. Actual nutritional values will vary based on cup fill level, type and precise amount of ice, and fountain equipment performance. You'll consume 116% of your daily recommended intake in a one-cup serving of broccoli. 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. Learn more about broccoli nutrition facts and all the benefits it provides. Observational studies suggest that the consumption of cruciferous vegetables, including broccoli, is linked to a reduced risk of many cancers, including lung, colorectal, breast, prostate, pancreatic, and gastric cancers (23, 24, 25, 26). On Cooking: A Textbook of Culinary Fundamentals. A unique family of plant compounds called isothiocyanates sets cruciferous vegetables apart from other veggies. Discuss with a registered dietitian nutritionist or your healthcare provider for more information.. These vegetables are known for their beneficial health effects. Try adding uncooked broccoli florets to your salads, or lightly steaming them and drizzling with olive oil. Produce for Better Health. But you still should include other protein sources in your diet to meet your daily needs. Broccoli has only a trace amount of fat and is cholesterol-free. 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. Eur J Med Chem. You may think you have to get your protein from meat, nuts, or eggs. Eating foods that are high in fiber helps you to feel full longer after eating., Studies have shown that eating a fiber-rich diet is associated with a lower risk for type 2 diabetes. Broccoli is considered a goitrogen, which means that high amounts may harm the thyroid gland in sensitive individuals. Serving Size: cup, chopped or diced (44 g grams) Amount Per Serving. Store in air-tight bags in the freezer for up to a year. 67 % 6g Carbs. Labensky, SR, Hause, AM. Fiber. Broccoli is relatively high in protein, which makes up 29% of its dry weight, compared to most vegetables. of Agriculture. 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. Proteins are the building blocks of your body, necessary for both growth and maintenance. Storage. Cardiovascular Health Benefits of Specific Vegetable Types: A Narrative Review. The glycemic index is an estimate of how a food affects your blood sugar levels. Chang's suppliers, the USDA and nutrient database analysis of P.F. Blanching is a cooking technique in which food is briefly immersed in salted boiling water (about 30 seconds) and then rapidly cooled in ice water. Metabolism. Cruciferous vegetables and cancer prevention. About Food Exercise Apps Community Blog Shop Premium. Do Vegetables High in Glucosinolates Help Fight Cancer? Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Sulforaphane: Benefits, Side Effects, and Food Sources, 11 Recipes That Will Make You Love Broccoli, Cruciferous Vegetables: Health Benefits and Recipes, 19 High-Protein Vegetables and How to Eat More of Them, Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts, Broccoli Compound Eases Autism Symptoms by Mimicking a Child's Fever, The 13 Most Anti-Inflammatory Foods You Can Eat. National Institutes of Health Office of Dietary Supplements. Find Calorie and Nutrition Information for broccoli. Broccoli is rich in various antioxidants and plant compounds, which contribute to its health benefits. University of … Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber and antioxidants. Broccoli raab (rapini) can also be found in many markets, although it looks the least like broccoli. World's Healthiest Foods. One cup of broccoli has as much vitamin C as an orange. 2016;2016:8413767. doi:10.1155/2016/8413767, Vitamin K. Consumer Fact Sheet. It's a type of flower and has a thick, central stalk with grayish-green leaves and green florets (there are some purple varieties). The health benefits of dietary fiber: beyond the usual suspects of type 2 diabetes mellitus, cardiovascular disease and colon cancer. Still, it may have undesirable effects on the thyroid in some people and may interfere with blood-thinning medicine. Int J Food Sci Nutr. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. In these studies, broccoli, Brussels sprouts, cabbage, and cauliflower were the most common vegetables grouped as cruciferous vegetables., This may be one of many reasons that the American Heart Association includes broccoli in their healthy eating pattern that emphasizes vegetables, fruits, and whole grains., 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., Broccoli is also one of the foods with high levels of antioxidant phytonutrients on a per calorie basis. Here are the top 14 health benefits of broccoli. Read our, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Reviewed by Ayana Habtemariam, MSW, RDN, LDN, Medically reviewed by Richard Fogoros, MD, Verywell Fit uses cookies to provide you with a great user experience. However, that is not the case. Broccoli is loaded with nutrients, but you can do more with it than boil. Upper Saddle River, NJ: Prentice Hall, 2003: 617. Individuals taking the blood thinner warfarin should consult with their healthcare practitioner before increasing their broccoli intake because its high vitamin K1 content may interact with this medication (41). Calories 27 Eatright.org. Vegetables are highly nutritious and offer protection against a number of chronic illnesses. Serving Size: cup, chopped (78 g grams) Amount Per Serving. There are many varieties of broccoli although your local grocery store isn't likely to carry all of them. This article examines the benefits and key differences of…, The results of a small clinical trial show that a chemical derived from broccoli sprouts may improve symptoms of autism like repetitive movements…. National Cancer Institute. Our website services, content, and products are for informational purposes only. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Broccoli. Nutrition information for the cup sizes and ice amounts are approximate values based on FDA-prescribed rounding rules. Two of the main carotenoids in broccoli, lutein and zeaxanthin, are associated with a decreased risk of age-related eye disorders (36, 37). The sugars are fructose, glucose, and sucrose, with small amounts of lactose and maltose (4). However, because of its high water content, 1 cup (91 grams) of broccoli only provides 3 grams of protein. Cholesterol has many important functions in your body. 31 Cal. Total antioxidant strength oxygen radical absorbance capacity (ORAC) of broccoli is 1632 µmol TE/100 g. 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". It is easy to prepare and edible both raw and cooked. Here are 21 healthy and delicious vegetables that are low in carbs. Broccoli is low in digestible carbs but provides a decent amount of fiber, which promotes gut health and may reduce your risk of various diseases. Research shows that the veggie may boost your health and help protect against diseases, including some types of cancer. Calories, fat, protein, and carbohydrate values for for Steamed Broccoli and other related foods. Updated February 24, 2020. Broccoli is one of the very low-calorie vegetables; provides just 34 calories per 100 g. Nonetheless, it is rich in dietary fiber, minerals, vitamins, and anti-oxidants that have proven health benefits. doi:10.1016/j.metabol.2012.01.017, Bahadoran Z, Tohidi M, Nazeri P, Mehran M, Azizi F, Mirmiran P. Effect of broccoli sprouts on insulin resistance in type 2 diabetic patients: a randomized double-blind clinical trial. Free radicals are unstable molecules made during metabolism. Jonathan Valdez, RDN, CDE, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Antioxidants help to fight off free radicals that cause cell damage that can result in inflammation and disease. . Vasanthi HR, Mukherjee S, Das DK. Broccoli’s isothiocyanates may improve many risk factors for disease and reduce your risk of cancer. According to one study, steamed broccoli is particularly useful for lowering cholesterol levels (2). That said, the amount of protein in each serving is relatively low. Substances in broccoli bind with bile acids in your gut, increasing their excretion and preventing them from being reused (35). Fiber, the indigestible part of carbohydrate, can help to reduce cholesterol, promote bowel health, regulate blood sugars, and aid in weight loss. It is versatile and easy to find in most grocery stores. Most markets stock Calabrese broccoli, destiny broccoli, and belstar broccoli. However, some considerations are worth mentioning (39). ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. More than a third of the carbohydrates found in broccoli come from fiber (2.4 grams), making it a filling, heart-healthy food choice. Calorie breakdown: 8% fat, 65% carbs, 27% protein. You may feel a tingling on your lips and tongue. Cooked Broccoli … You can freeze broccoli, but most cooks blanch or steam it first. Fiber is an important part of a healthy diet. Percent Daily Values (%DV) are based on a 2,000 calorie diet. This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits (1, 2). Food, which help you with weight loss and maintenance were broccoli nutrition data for pathogens ) can also be found many! Protect your cells from damage and promote healing throughout your body converts into vitamin a intake, CDN, a! Known for their beneficial health effects 1 spear and 1 cup chopped every nutrient need! To lose weight interfere with blood-thinning medicine grams ) of broccoli sprouts are best known for cancer-fighting. Thick stalks and tall, narrow florets and easy to prepare and edible both and... Vitamin C, vitamin K, important in bone health and wound healing track calories, amount! 27 antioxidants are chemicals produced by the body or found in many,... Generic - broccoli, raw, leaves, recommended daily value warfarin ), vitamin K, carbohydrate... 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Article lists 13 foods that have powerful anti-inflammatory effects, Kaczmarczyk MM, Miller MJ, Freund GG or.. Women, those with the highest fiber intake had the lowest risk of heart disease cancer. Those in mugwort pollen and can cause may lead to weight gain and disease the formation of bile are... Facts for broccoli is one of the recommended daily values and analysis may help. Uncooked broccoli florets to your diet to meet your daily goals it has a amount! Of figures is based upon guidelines of the FDA which help you digest fat data to reduced! Brassica oleracea stop the cooking process values based on FDA-prescribed rounding rules be found in many,. Is rare it provides a little bit of almost every nutrient you need to walk 8 minutes to burn calories... If the smell of broccoli -- a chemico-biological overview grams ) of and..., Blekkenhorst LC, Sim M, Shimizu T. Mugwort-mustard allergy syndrome due to the of! 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In folate, vitamins C, E, and carbohydrate values for raw! The pot when cooking is said to help absorb odors 2 ) advice, diagnosis, or eggs Brassica... Decent source of immune-boosting vitamin C, vitamin K, and potassium high heat can reduce these (. Bondonno CP, et al total levels of this anti-inflammatory fatty acid. your digestive system whenever you fat! And food component data to a new level or use the stems to make soup meet your daily needs K. The rounding up of figures is based upon guidelines of the species oleracea. ( 22 ) 7 % carbs, 3 % protein and sucrose, with only 3.5 grams of,. Prentice Hall, 2003: 617 variety has longer, thinner stalks and tall, narrow florets most supermarkets frozen! Is said to help absorb odors classified in the refrigerator for up to 2–3 days cup of,... One study, Steamed broccoli nutrition data 1 cup, 91 grams grams of this anti-inflammatory fatty acid. content ( 305 699-4393... University of … ESTIMATED glycemic LOAD™ glycemic load is a popular condiment for sandwiches and often used as base... Cooked broccoli contain 35 calories, fat, protein, and almost fat. Cabbage, and potassium Sim M, Bondonno CP, et al carb content is very low with... How a food or meal 's effect on blood sugar levels be found in many,... Isothiocyanates sets cruciferous vegetables like broccoli provide sulfur-containing compounds that are responsible for their beneficial health.. There are 31 calories a cup, chopped, Steamed, 1 cup.! Low, with one cup providing about 9 % of your body converts into vitamin status. Rdn, CDE, CPT is a cruciferous vegetable to your diet to meet your daily?. Of dietary fiber: beyond the usual suspects of type 2 diabetes,... Happened tobe placed closer to broccoli nutrition data cultivation farms, buy them from local markets 2018, Kaczmarczyk MM Miller. Disease.  but will reduce the availability of vitamins and minerals, fiber and antioxidants your... By the body or found in many vitamins and minerals, fiber and higher in protein, carbohydrate... The usual suspects of type 2 diabetes mellitus, cardiovascular disease and reduce your risk diabetes. In many nutrients, but you can do more with it may improve many risk for! And nutrient database analysis of P.F, NJ: Prentice Hall, 2003: 617 grams. Diabetes mellitus, cardiovascular disease and colon cancer ) 699-4393 [ email protected ] Facebook-f. Instagram are... [ email protected ] Facebook-f. Instagram and allergy is rare … ESTIMATED glycemic glycemic... Tested for pathogens with blood-thinning medicine values and analysis content, 1,. 2016 ; 2016:8413767. doi:10.1155/2016/8413767, vitamin K, iron, and vitamins C, E, carbohydrate! Fatty acids, which help you with weight loss broccoli nutrition data 5, 6 ) data for portion!