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Here’s a chart outlining the approximate nutritional values for one cup (about 91 grams) of chopped, raw broccoli:
These values are approximate and can vary depending on factors such as cooking method and the specific variety of broccoli.
| Nutrient | Amount |
|---|---|
| Calories | 31 |
| Total Fat | 0.3 grams |
| Saturated Fat | 0 grams |
| Trans Fat | 0 grams |
| Cholesterol | 0 mg |
| Sodium | 30 mg |
| Potassium | 287 mg |
| Total Carbohydrate | 6 grams |
| Dietary Fiber | 2.4 grams |
| Sugars | 1.5 grams |
| Protein | 2.6 grams |
| Vitamin A | 11% of DV |
| Vitamin C | 135% of DV |
| Calcium | 4% of DV |
| Iron | 4% of DV |
Broccoli (Brassica oleracea) is packed with essential nutrients and antioxidants that may promote health. It provides ample vitamin C, calcium and dietary fiber.
Vegetables that contain glucosinolates, which the body converts into compounds with possible anti-cancer properties, as well as vitamin K, iron and magnesium can provide additional health benefits.
Vitamin A
Broccoli contains beta-carotene, which may help lower risk for age-related macular degeneration and night blindness. Furthermore, broccoli also provides lutein and zeaxanthin to protect the eyes from free radical damage.
This cruciferous vegetable is an excellent source of folates, providing approximately 16% of an adult’s RDA per 100-gram serving. Folate is a B vitamin essential to prenatal care as it prevents neural tube defects in newborns.
Vitamin C
One cup of cooked broccoli contains approximately 101% of your daily vitamin C needs, providing essential immunity-enhancing and skin-protection benefits, as well as helping iron absorption and providing protection from damage caused by free radicals.
Broccoli is an excellent source of calcium, essential for supporting bone health. Furthermore, its abundance of dietary fiber can regulate cholesterol levels while aiding digestion.
Cruciferous vegetables are packed with essential vitamins and minerals such as folic acid, B vitamins, calcium, iron, magnesium potassium zinc as well as sulforaphane, making it an incredibly nutritional food source with low calorie count.
Vitamin K
Broccoli is an abundant source of vitamins C and K as well as folate, calcium, iron and potassium. Furthermore, broccoli contains phytochemicals like glucosinolates and sulforaphane that have powerful anti-cancer properties.
One cup of cooked broccoli contains 77.5 milligrams (mcg) of vitamin K, or nearly 85% of your Recommended Daily Allowance (RDA). Other greens like Brussels sprouts and kale also provide abundant amounts of this vital nutrient; adding avocado slices will further boost vitamin K consumption.
Calcium
One cup of cooked broccoli provides approximately 15 percent of the recommended daily value (DV) for calcium. Calcium is vital for maintaining bone health and maintaining strong teeth.
Broccoli stalks and leaves are an excellent source of calcium, vitamin C, folate, potassium and magnesium, as well as being an excellent source of iron.
The cruciferous vegetable family includes Brussels sprouts, cabbage, cauliflower, kale and rutabaga; each providing low calories while providing nutrients to support heart, digestive, immune and bone health.
Iron
Broccoli is an excellent source of iron, providing 77% of its daily value per cup. In addition, broccoli provides calcium, vitamins A & K, folate, magnesium & potassium, making it an essential food source.
Its glucosinolates degrade into isothiocyanates and indole-3-carbinol, offering anti-inflammatory, immune system modulating, cancer preventative and estrogen metabolism benefits.
One cup of cooked broccoli provides 3 grams of dietary fiber and 24% of the recommended daily value for biotin, or vitamin B7, along with significant folate content. Folate is another prominent constituent in this cruciferous vegetable.
Phosphorus
One cup of broccoli provides an impressive dose of the mineral phosphorus, in addition to providing calcium, vitamin C and other important nutrients.
Apples are also an excellent source of antioxidants, which play an essential role in combatting free radical formation and protecting cells against damage caused by free radicals, which have been linked with cancer risk.
Results demonstrated that using MAP as a phosphorus source combined with mycorrhiza as mycorrhiza greatly enhanced leaf nitrogen percentage, total phenolic content and acetic acid dehydrogenase activity of broccoli (Brassica oleracea var. italica Plenck).
Magnesium
One cup of cooked broccoli provides about 11 percent of your recommended daily allowance of magnesium, according to FoodData Central from the U.S. Department of Agriculture. Magnesium helps improve both your heartbeat and digestion by increasing weight and size of stools; it may help prevent constipation as a result.
Consume plenty of green vegetables and low-fat dairy products to achieve your daily magnesium requirements, along with whole grains, dark-green leafy vegetables, legumes such as black beans, soybeans and lentils, nuts and seeds as additional sources.
Zinc
Brassica plants (such as broccoli) contain high concentrations of phytochemicals and antioxidants and are important sources of zinc, an essential nutrient which supports normal development, protein formation, cell division and the immune system.
As with other cruciferous vegetables, broccoli rabe contains glucosinolates that can be broken down by microbes in the digestive tract to produce isothiocyanates, thiocyanates and indoles – chemicals with anticancer properties, making phytate-rich foods such as whole grains or legumes less likely to aid zinc absorption.
Sulforaphane
Sulforaphane (4-methylsulfinylbutyl isothiocyanate) can be found naturally in broccoli and other cruciferous vegetables, created as the result of an interaction between plant compounds called glucoraphanin and myrosinase enzymes.
Broccoli sprouts are an excellent source of sulforaphane. Blanching them to increase its content involves multiple factors, including temperature and immersion time.
Watercress, bok choy and turnips provide high levels of sulforaphane. Enjoy these cruciferous vegetables raw as salad ingredients or sandwiches or lightly steam them to preserve nutrients, while making them more digestible.