Key takeaways
Broccoli is a cruciferous vegetable rich in antioxidants and other beneficial vitamins, minerals, and plant compounds.
It may also offer several benefits for eye health, heart health, and disease prevention.
Broccoli can be enjoyed both raw and cooked, but some research suggests that specific cooking methods may help maximize its health benefits.
Broccoli (Brassica oleracea) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts. It can be a great addition to a balanced diet.
The nutrition facts for
of raw broccoli are as follows:
Calories: 35.1 kcal
Protein: 2.31 g
Carbohydrates: 5.64 g
Fiber: 2.16 g
Fat: 0.3 g
Vitamin C: 82.2 milligrams (mg)
Vitamin K: 91.8 micrograms (mcg)
Folate: 58.5 mcg
Notably, a cup of raw broccoli provides:
of the recommended daily amount (RDA) of
for adult males (90 mg) and more than 100% of the RDA for nonpregnant adult females (75 mg)
of the RDA of
for adult males (120 mcg) and more than 100% of the RDA for adult females (90 mcg)
Broccoli’s carbohydrates (carbs) mainly consist of fiber and sugars, such as fructose, sucrose, and glucose. However, the total carb content is very low, with only around 3.4 grams of
— or total carbs minus fiber —
.
is an essential part of a balanced diet. It can help promote gut health, help reduce the risk of various conditions, and aid in weight loss.
Each cup (90 g) of raw broccoli provides
of fiber. Experts typically recommend consuming
of fiber per 1,000 calories each day.
Broccoli contains
of vitamins and minerals, including:
Vitamin C: This micronutrient doubles as an antioxidant and is important for immune function and skin health.
Vitamin K: Broccoli contains high amounts of vitamin K1, which is important for blood clotting and bone health.
Folate (vitamin B9): Particularly important for pregnant people,
is needed for optimal tissue growth and cell function.
Potassium: In addition to being an essential mineral, potassium is beneficial for blood pressure control and heart disease prevention.
Manganese: This
plays a role in digestion, cholesterol levels, and glucose (sugar) metabolism.
Iron: This mineral has many important functions in your body, such as the transport of oxygen in red blood cells.
Broccoli also contains several other vitamins and minerals in smaller amounts.
Broccoli is rich in various antioxidants and plant compounds, including
and
, which contribute to its health benefits. These include:
Sulforaphane: One of the most abundant and extensively studied plant compounds in broccoli, sulforaphane may have protective effects against various types of cancer, including some early-stage
.
Indole-3-carbinol: A unique nutrient found in cruciferous vegetables, some research involving cell lines suggests that this compound may be a
promising complementary treatment
for cancers like breast and cervical cancer. Human studies are necessary to confirm this.
Carotenoids: Broccoli contains
,
, and
, which
to better eye health.
Kaempferol: A flavonoid with many benefits for health, this compound’s
may help protect against conditions like heart disease, cancer, and allergies.
Quercetin:
suggest that this antioxidant and flavonoid may help lower blood pressure.
In addition to these potential benefits, regular broccoli consumption may also help
by:
inhibiting cholesterol production and secretion in the liver
reducing the absorption of cholesterol in the body
increasing cholesterol breakdown
The fiber and sulforaphane in broccoli may also help moderate blood sugar levels in a few ways. It can slow down your body’s digestion and absorption of carbs, which helps prevent blood sugar spikes after eating, and it may enhance your body’s ability to respond to
, which helps your cells use sugar for energy.
Broccoli can be consumed raw or cooked using many different methods, including boiling, roasting, and steaming. However, some research suggests that the cooking method can affect its nutritional value and health benefits.
For example, a
found that boiling broccoli led to a significant loss in flavonoids, including kaempferol and quercetin. The researchers also suggest that microwaving is the best cooking method to retain flavonoids in broccoli, followed by steaming.
found that microwaving broccoli also increased the level of sulforaphane.
Broccoli is a healthful addition to a balanced diet, whether you cook it or not. But if you’re trying to maximize your intake of antioxidants like flavonoids, it may be worth considering your cooking method.
Broccoli is usually well tolerated in most people, but there are a few things worth considering.
Medication interactions
This is because broccoli is high in vitamin K, which
with anticoagulants.
Thyroid issues
Broccoli contains goitrogens, which are compounds that
thyroid function if consumed in large enough quantities.
However, because cooking broccoli can destroy the enzyme responsible for activating goitrogens, this shouldn’t be a concern unless you’re consuming raw broccoli in excessive amounts.
It’s important to note that studies haven’t found an exact consumption level that people may need to avoid if they’re concerned about their thyroid function. More human studies are necessary to understand how much broccoli can be harmful.
If you’re worried about your thyroid function or already have a
, it may be worth talking with a doctor or registered dietitian to understand how to adjust your diet.
Broccoli is high in many nutrients, including vitamins, minerals, and antioxidants.
What’s more, it’s also a decent source of fiber and provides other beneficial compounds that may help promote eye health, lower cholesterol levels, and protect against chronic disease.