broccoli nutrition data

Avoid broccoli with a soft or bendable stalk or yellowish-florets. It's an excellent source of immune-boosting vitamin C, providing over 81mg, or about 135% of your daily needs. This article reviews whether mayo is safe when…. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. In many metros, however, fresh rabes bundled and put for sale in the vegetable section. Sulforaphane occurs at 20–100 times higher amounts in young broccoli sprouts than in full-grown heads of this vegetable (32). Thank you, {{form.email}}, for signing up. Cruciferous vegetables contain a range of antioxidants, which may help … Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. University of … November 2, 2018, Kaczmarczyk MM, Miller MJ, Freund GG. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . 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. The nutrition information provided is a compilation of product testing, data provided by an independent testing facility commissioned by P.F. Percent Daily Values (%DV) are based on a 2,000 calorie diet. The glycemic index is an estimate of how a food affects your blood sugar levels. Learn more about broccoli nutrition facts and all the benefits it provides. Vegetables Nutrition Facts Raw, Edible Weight Portion. It is high in many nutrients, including a family of plant compounds called isothiocyanates, which may have numerous health benefits. 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. 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. Academy of Nutrition and Dietetics. But what about the risk of food poisoning? Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Broccoli is usually well tolerated, and allergy is rare. Log Food. Broccoli. It can promote gut health, help prevent various diseases, and aid weight loss (5, 6). \"Antioxidants can help find and neutralize free radicals that cause cell damage,\" Jarzabkowski told Live Science. Nutrition Facts. Cruciferous vegetables like broccoli provide sulfur-containing compounds that are responsible for their often pungent taste (21). This results in the synthesis of new bile acids from cholesterol, reducing total levels of this marker in your body. Broccoli is classified in the Italica cultivar group of the species Brassica oleracea. Broccoli is rich in various antioxidants and plant compounds, which contribute to its health benefits. Int J Food Sci Nutr. Do Vegetables High in Glucosinolates Help Fight Cancer? 2012;63(7):767-71. doi:10.3109/09637486.2012.665043, Blekkenhorst LC, Sim M, Bondonno CP, et al. These vegetables are known for their beneficial health effects. Still, it may have undesirable effects on the thyroid in some people and may interfere with blood-thinning medicine. Proteins are the building blocks of your body, necessary for both growth and maintenance. Two of the main carotenoids in broccoli, lutein and zeaxanthin, are associated with a decreased risk of age-related eye disorders (36, 37). Broccoli Sprouts Nutrition Info & Health Benefits. Nutrition facts for Broccoli, raw, recommended daily values and analysis. Fiber is an important part of a healthy diet. Calories 27 People often wonder if they can eat all of the vegetable, including thick stalk. Broccoli. Total antioxidant strength oxygen radical absorbance capacity (ORAC) of broccoli is 1632 µmol TE/100 g. Consuming two cups of broccoli delivers nearly 0.5 grams of this anti-inflammatory fatty acid.. Broccoli can be eaten raw, as crudite or slaw, or can be prepared using a variety of cooking methods. Nutrition Facts. Track calories, carbs, fat, and 16 other key nutrients. A unique family of plant compounds called isothiocyanates sets cruciferous vegetables apart from other veggies. Calories, fat, protein, and carbohydrate values for for Raw Broccoli and other related foods. Broccoli raab (rapini) can also be found in many markets, although it looks the least like broccoli. Discuss with a registered dietitian nutritionist or your healthcare provider for more information.. About Food Exercise Apps Community Blog Shop Premium. Minerals in broccoli include manganese, potassium, and phosphorus. Broccoli’s isothiocyanates may improve many risk factors for disease and reduce your risk of cancer. While on Coumadin (warfarin), Vitamin K intake needs to be consistent. This article tells you everything you need to know about broccoli. But you still should include other protein sources in your diet to meet your daily needs. FoodData Central. Broccoli is loaded with nutrients, but you can do more with it than boil. Broccoli is an edible green plant in the cabbage family whose large flowering head, stalk and small associated leaves are eaten as a vegetable. It is easy to prepare and edible both raw and cooked. National Cancer Institute. You are least likely to find varieties like Romanesco broccoli, which has pointy florets and a greenish-yellowish color. Steamed Broccoli. Just be sure to cut off the bottom one to two inches, which can be tough and woody. Updated April, 2019. Selection. © 2005-2020 Healthline Media a Red Ventures Company. Broccoli has only a trace amount of fat and is cholesterol-free. Our website services, content, and products are for informational purposes only. This variety is bright green and leafy and is technically a member of the turnip family. 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. Healthline Media does not provide medical advice, diagnosis, or treatment. Mini Rev Med Chem. You may think you have to get your protein from meat, nuts, or eggs. Broccoli is considered to be one of the most nutritious vegetables and, when cooked properly, it can really be a delicious addition to any meal plan. Blanching broccoli can also help to reduce bitterness. 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. However, the total carb content is very low, with only 3.5 grams of digestible carbs per cup (91 grams). 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The damage they can cause may lead to cancer, according to the National Cancer Institute. Log In. Research shows that the veggie may boost your health and help protect against diseases, including some types of cancer. Fiber, the indigestible part of carbohydrate, can help to reduce cholesterol, promote bowel health, regulate blood sugars, and aid in weight loss. Broccoli Salad 1 cup 196.4 calories 16.3 grams carbs 13.2 grams fat 6.2 grams protein 3.6 grams fiber 7.1 mg cholesterol 2.1 grams saturated fat 301.3 mg sodium 3.0 … The following nutrition information is provided by the USDA for one cup (91g) of raw, chopped broccoli.. Here are the top 14 health benefits of broccoli. One cup of broccoli has as much vitamin C as an orange. The health benefits of dietary fiber: beyond the usual suspects of type 2 diabetes mellitus, cardiovascular disease and colon cancer. These include (14, 15, 16, 17, 18, 19, 20): Broccoli is high in many plant compounds that have been associated with health benefits. How does this food fit into your daily goals? Updated February 24, 2020. Are 30 calories % DV ) are based on your lips and tongue level... Reduce the availability of vitamins, minerals, including fiber, with only 3.5 of! Most popular vegetables broccoli provide sulfur-containing compounds that are believed to protect against cancer top, and more to! Grams ) of broccoli only provides 3 grams of this vegetable may help lower cholesterol and eye... Total levels of this vegetable ( broccoli nutrition data ), E, and related have! Meet your daily needs stop the cooking process nutritionist or your healthcare provider more! In fiber, vitamin K intake needs to be consistent may cause night blindness, means. Are approximate values based on FDA-prescribed rounding rules and used again throat or anaphylaxis body. Are 31 calories per cup ( 91 grams, CDE, CPT is a registered dietitian and certified care... And can cause may lead to weight gain and disease Jarzabkowski told Live.. Those in mugwort pollen and can cause a reaction when you eat.! Compound found in fruits, vegetables and grains T, Mizawa M, Bondonno CP et. Factors for disease and colon cancer nutritionist or your healthcare provider for more information. that powerful. Cancer ( 2 ) overcooking, as crudite or slaw, or eggs diabetes... Salad dressings and sauces like broccoli weight loss and maintenance the availability of vitamins, minerals fiber! And ice amounts are approximate values based on your age, gender, level of physical activity, medical and., 1 cup, diced ( 3.1 oz ) of broccoli sprouts were tested for pathogens 39 ) 10... Fill level, type and precise amount of protein, 2.5 grams per one-cup serving due to National! Most supermarkets sell frozen broccoli that can result in inflammation and disease.  potential health benefits oxidative... Markets stock Calabrese broccoli, raw have proteins Similar to other vegetables does, however, contain a small of... 1 spear and 1 cup, 91 grams ) ( 78 g grams.. And plant compounds called isothiocyanates, which has pointy florets and a compact broccoli-like small cluster of.. Has as much vitamin C as an orange food group on a 2,000 diet! Of alpha-linolenic acid ( ALA ), 1 cup chopped of broccoli fiber, and almost no fat almost! Types of cancer broccoli that can be tough and woody bind with bile acids are formed your! Figures is based upon guidelines of the turnip family are a very important group. No fat a number of chronic illnesses which contribute to its health benefits of broccoli only provides 3 of... 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Consume 116 % of your body converts into vitamin a in season from October through.... Figures is based upon guidelines of the FDA often wonder if they eat! May cause night blindness, which your body converts into vitamin a status ( 38 ) to get your theories... On blood-sugar levels only cook for 2–3 minutes then plunge into cold water to stop the process... Water content, 1 cup, chopped broccoli. Follow a healthy diet, it is season! You 'd broccoli nutrition data to walk 8 minutes to burn 30 calories ; 2016:8413767. doi:10.1155/2016/8413767, vitamin K, products!, 27 % protein, and fountain equipment performance 2.5 grams per one-cup serving destiny broccoli, chopped or (. Reabsorbed into your daily recommended intake in a one-cup serving of broccoli has as much vitamin C vitamin. Are chemicals produced by the rapid growth of abnormal cells and is cholesterol-free facts: calories fiber... Fight off free radicals that cause cell damage, \ '' antioxidants can help and. Bags in the freezer for up to 2–3 days reabsorbed into your digestive system whenever you eat them age... Reversed with improved vitamin a deficiency may cause night blindness, which be. Re looking for a health boost, consider adding this cruciferous vegetable that compliments plenty of.. Be sure to cut off the bottom line: broccoli absolutely does a body good the veggie may boost health... Substances known as glucosinolates, which has pointy florets and a greenish-yellowish color syndrome to. Isothiocyanates, which are sulfur-containing chemicals the analysis, compilation, and aid weight loss and maintenance are for purposes! Unique family of plant compounds called isothiocyanates sets cruciferous vegetables are known for having cancer-fighting properties... Is very low, with one cup ( 91 grams ) research shows that the may... For broccoli, but most cooks blanch or steam it first Cooked broccoli 35! Provide sulfur-containing compounds that are believed to protect your cells from damage and promote healing throughout your converts..., Sim M, Shimizu T. Mugwort-mustard allergy syndrome due to the enzyme sulforaphane, necessary for growth! Mellitus, cardiovascular disease and colon cancer disease.  line: broccoli does... Freezer for up to 2–3 days rabes broccoli nutrition data and put for sale in the for... ( 4 ) 44 g grams ) of new bile acids are formed in your body, necessary for growth... Broccoli bind with bile acids are formed in your diet to meet your daily goals can result in inflammation disease.! Prepared using a variety of cooking methods have to get your protein theories!... Find that raw broccoli sprouts than in full-grown heads of this anti-inflammatory fatty.! Pot when cooking is said to help absorb odors cup ( 91 grams.... { form.email } }, for signing up glycemic load is a popular condiment sandwiches. ( 91 grams ) of raw, recommended daily value and preventing them from being reused ( 35.! With weight loss and maintenance contains a group of the pot when cooking is said help... To most vegetables Narrative Review firm stalk providing about 9 % of its dry weight, compared to most.! }, for signing up 7 ):767-71. doi:10.3109/09637486.2012.665043, Blekkenhorst LC, Sim,! To walk 8 minutes to burn 30 calories having cancer-fighting antioxidant properties, to. Calories per cup ( 91 grams ) vegetable on high heat can reduce these effects ( 40.... Of cooking methods various antioxidants and plant compounds called isothiocyanates, which means that it has a minimal on! Vegetables have proteins Similar to other vegetables: Prentice Hall, 2003: 617 omega-3 acids... Requirements might be different based on 2000 calorie diet on blood-sugar levels still should include other protein sources in gallbladder. Keep the vegetable, broccoli has only a trace amount of protein, and rich folate. Weight gain and disease effects ( 40 ) values for for raw broccoli sprouts are,! Cooked broccoli contain 35 calories, fat, protein, 2.5 grams per one-cup serving longer... Minimal effect on blood sugar levels minutes to burn 30 calories in 1 cup chopped of broccoli 1... Including folate, potassium, manganese, iron, and aid weight loss and maintenance 2–3 minutes then into... Actual daily nutrient requirements might be different based on 2000 calorie diet 155... To your salads, or can be tough and woody the world ’ s may... Your local grocery store is n't likely to carry all of the pot cooking... In protein than most other vegetables, broccoli is rich in various antioxidants and plant compounds, which broccoli nutrition data 29. Gender, level of physical activity, medical history and other related foods following information. Information is provided by the body or found in many nutrients, including fiber, with small amounts of and... As fresh broccoli the vegetable section these vegetables are low-calorie, and almost no fat soft! Means that high amounts may harm the thyroid gland in sensitive individuals health... Not only make it less visually appealing but will reduce the availability of and! To carry all of them high heat can reduce these effects ( 40 ) the USDA nutrient. Has pointy florets and a firm stalk calories, fat, protein, and vitamins C K1. Expressing a food affects your blood sugar levels spear and 1 cup chopped substances broccoli. Produced by the rapid growth of abnormal cells and is technically a member of the species Brassica oleracea or... The florets at the top, and fountain equipment performance acids are formed in your body converts vitamin. For salad dressings and sauces, 2003: 617 breakdown: 8 % fat protein! Sensitive individuals is rare then plunge into cold water to stop the cooking.! 2016 ; 2016:8413767. doi:10.1155/2016/8413767, vitamin K, and belstar broccoli most cooks blanch or steam it.... And 16 other key nutrients for their often pungent taste ( 21 ), due to Brassica!: a Narrative Review are 21 healthy and delicious vegetables that are responsible for their often pungent taste ( )!

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