Linus Pauling Institute. Free radicals are unstable molecules made during metabolism. However, because of its high water content, 1 cup (91 grams) of broccoli only provides 3 grams of protein. For example, it is a key factor in the formation of bile acids, which help you digest fat. One thing to keep in mind is that sprouted foods can contain significantly more enzymes than in their mature form. Get full nutrition facts and other common serving sizes of Cooked Broccoli including 1 floweret and 1 oz. 1. Fresh broccoli is available year-round, although it is in season from October through April. Antioxidants help to fight off free radicals that cause cell damage that can result in inflammation and disease. . Micronutrients for Health. Steam, sauté, or roast it to compliment your main meal or use the stems to make soup. The main isothiocyanate in broccoli, sulforaphane, acts against the formation of cancer at the molecular level by reducing oxidative stress (16, 30, 31). Jonathan Valdez, RDN, CDE, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. © 2005-2020 Healthline Media a Red Ventures Company. 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. Broccoli is relatively high in protein, which makes up 29% of its dry weight, compared to most vegetables. Potential health benefits of broccoli--a chemico-biological overview. … Cruciferous vegetables contain a range of antioxidants, which may help … Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat. Healthline Media does not provide medical advice, diagnosis, or treatment. Most markets stock Calabrese broccoli, destiny broccoli, and belstar broccoli. 2012;63(7):767-71. doi:10.3109/09637486.2012.665043, Blekkenhorst LC, Sim M, Bondonno CP, et al. Thank you, {{form.email}}, for signing up. Our score is based on Harvard research and our data analysis. This variety has longer, thinner stalks and tall, narrow florets. American Heart Association. Metabolism. Fiber is an important part of a healthy diet. If you’re looking for a health boost, consider adding this cruciferous vegetable to your diet today. 2012;61(8):1058–1066. If there is no fresh broccoli at your market, most supermarkets sell frozen broccoli that can be just as nutritious as fresh broccoli. These are the types of broccoli with thick stalks and bright green florets. Twitter. Broccoli . But you still should include other protein sources in your diet to meet your daily needs. This article reviews whether mayo is safe when…. It is also a decent source of fiber and higher in protein than most other vegetables. The damage they can cause may lead to cancer, according to the National Cancer Institute. Nutrition Facts. 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…. That said, the amount of protein in each serving is relatively low. What are the health benefits of broccoli? Broccoli is a cruciferous vegetable that belongs to the Brassica genus of plants. Broccoli sprouts, germinated seeds of broccoli that have a radishy taste and look similar to alfalfa sprouts, may improve survival rates of bladder cancer patients, help protect skin cells from sun damage, and potentially boost liver detoxification. 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. Steamed Broccoli. But what other nutritional benefits do they have? Mini Rev Med Chem. The George Mateljan Foundation. You'll consume 116% of your daily recommended intake in a one-cup serving of broccoli. Broccoli. Upper Saddle River, NJ: Prentice Hall, 2003: 617. One cup of cooked broccoli is slightly higher in calories (and nutrients) than one cup of raw broccoli. The sugars are fructose, glucose, and sucrose, with small amounts of lactose and maltose (4). Looks are deceptive; and the broccoli, a relative of the cabbage and cauliflower, is no exception to this. Cholesterol has many important functions in your body. This variety is bright green and leafy and is technically a member of the turnip family. Learn more about broccoli nutrition facts and all the benefits it provides. Calories from Fat 2.9. Discuss with a registered dietitian nutritionist or your healthcare provider for more information.. People often wonder if they can eat all of the vegetable, including thick stalk. To choose the best broccoli, look for tight, deep green florets and a firm stalk. Eatright.org. All rights reserved. Nutrients. Broccoli Nutrition Facts There is a high level of vitamin C in broccoli. Broccoli is usually well tolerated. 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. Two of the main carotenoids in broccoli, lutein and zeaxanthin, are associated with a decreased risk of age-related eye disorders (36, 37). Here are 21 healthy and delicious vegetables that are low in carbs. You may feel a tingling on your lips and tongue. Broccoli can be eaten raw, as crudite or slaw, or can be prepared using a variety of cooking methods. Calories, fat, protein, and carbohydrate values for for Raw Broccoli and other related foods. FoodData Central takes the analysis, compilation, and presentation of nutrient and food component data to a new level. italica) is an edible green plant in the cabbage family (family Brassicaceae, genus Brassica) whose large flowering head, stalk and small associated leaves are eaten as a vegetable. November 2, 2018, Kaczmarczyk MM, Miller MJ, Freund GG. Find out about the latest nutrition research on broccoli, delivered in free, easy to understand videos. Broccolini is becoming more popular. per 1/2 cup of chopped - Calories: 22kcal | Fat: 0.27g | Carbs: 3.95g | Prot: 2.32g This article tells you everything you need to know about broccoli. It is also an excellent source of vitamin K, important in bone health and wound healing. Cruciferous vegetables like broccoli provide sulfur-containing compounds that are responsible for their often pungent taste (21). Nutrition Information. Broccoli contains a group of substances known as glucosinolates, which are sulfur-containing chemicals. The glycemic index is an estimate of how a food affects your blood sugar levels. Updated June 7, 2012. Firm stalks with compact green bud clusters. However, some considerations are worth mentioning (39). Broccoli 101: Nutrition Facts and Health Benefits. 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. Broccoli (Brassica oleracea) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts. Proteins are the building blocks of your body, necessary for both growth and maintenance. 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, 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. Find calories, carbs, and nutritional contents for broccoli and over 2,000,000 other foods at MyFitnessPal.com. Our website services, content, and products are for informational purposes only. There are 31 calories in 1 cup chopped of Broccoli. It's an excellent source of immune-boosting vitamin C, providing over 81mg, or about 135% of your daily needs. Afterward, the bile acids are reabsorbed into your bloodstream and used again. These include (14, 15, 16, 17, 18, 19, 20): Broccoli is high in many plant compounds that have been associated with health benefits. Broccoli (Brassica oleracea var. What’s more, this vegetable may help lower cholesterol and boost eye health. 100 grams of Cooked Broccoli contain 7.18 grams of carbohydrates, 3.3 grams of fiber, 2.38 grams of protein, 41 milligrams of sodium, and 89.25 grams of water 100 grams of Cooked Broccoli contain 35 calories, the 2% of your total daily needs. Bok Choy Nutrition Facts and Health Benefits, Brussels Sprouts Nutrition Facts and Health Benefits, Chard Nutrition Information and Health Benefits, How to Improve Your Diet by Adding Delicious Superfoods, Kohlrabi Nutrition Facts and Health Benefits, Bean Sprouts Nutrition Information and Health Benefits, Kale Chip Nutrition Facts and Health Benefits, Chicken, Broccoli, and Rice Casserole Recipe, Broccoli and Cheese Stuffed Baked Potatoes, Chicken, Cheddar, and Broccoli Homemade Hot Pockets, The health benefits of dietary fiber: beyond the usual suspects of type 2 diabetes mellitus, cardiovascular disease and colon cancer, Effect of broccoli sprouts on insulin resistance in type 2 diabetic patients: a randomized double-blind clinical trial, Cardiovascular Health Benefits of Specific Vegetable Types: A Narrative Review, Cruciferous vegetables and cancer prevention, Potential health benefits of broccoli--a chemico-biological overview, Kaempferol, a potential cytostatic and cure for inflammatory disorders, Mugwort-mustard allergy syndrome due to broccoli consumption. Keep the vegetable dry until you are ready to cook with it. National Cancer Institute. 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. It does, however, contain a small amount of omega-3 fatty acids, in the form of alpha-linolenic acid (ALA). There are many varieties of broccoli although your local grocery store isn't likely to carry all of them. To store broccoli, place it in the refrigerator for up to 2–3 days. Reducing the risk of cancer. Broccoli is a low GI food, which means that it has a minimal effect on blood sugar levels. This article reviews sulforaphane, including its benefits. Broccoli is very low in calories, providing only 31 calories per cup (91 grams). The following nutrition information is provided by the USDA for one cup (91g) of raw, chopped broccoli.. Minerals in broccoli include manganese, potassium, and phosphorus. ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Broccoli is rich in various antioxidants and plant compounds, which contribute to its health benefits. The health benefits of dietary fiber: beyond the usual suspects of type 2 diabetes mellitus, cardiovascular disease and colon cancer. There are 31 calories in 1 cup chopped of Broccoli. Labensky, SR, Hause, AM. In extremely rare cases, this can progress to a swollen throat or anaphylaxis. broccoli nutrition facts and nutritional information. High levels of vitamin K and iron are vital for maintaining bone mineral density (in addition to having many other benefits like promoting blood health and boosting your energy levels). However, that is not the case. 2020. Only cook for 2–3 minutes then plunge into cold water to stop the cooking process. 2016;2016:8413767. doi:10.1155/2016/8413767, Vitamin K. Consumer Fact Sheet. Cooked Broccoli … Broccoli is usually well tolerated, and allergy is rare. You can maintain a beautiful green hue by blanching your broccoli first—this will not only enhance the color of broccoli but will help to soften the stems. Broccoli is a delicious, healthy vegetable that compliments plenty of meals. Here are the top 14 health benefits of broccoli. Broccoli raab (rapini) can also be found in many markets, although it looks the least like broccoli. per 1 cup of frozen, chopped - Calories: 85kcal | Fat: 3.89g | Carbs: 9.90g | Prot: 5.69g Calories 27 3rd ed. Consuming two cups of broccoli delivers nearly 0.5 grams of this anti-inflammatory fatty acid.. The Carbohydrate Quality Score of broccoli leaves is 40.0/100 which makes it a excellent quality carbohydrate food. Broccoli Nutrition. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Blanching broccoli can also help to reduce bitterness. 2018;10(5):595. To Store. You can freeze broccoli, but most cooks blanch or steam it first. Updated February 24, 2020. Broccoli is also packed with vitamin A, beta carotene, B vitamins especially B3 and B5, folic acid, phosphorus, potassium, iron, chromium, which is an easily absorbed form of calcium, zinc and lots of fiber. Siliques typically consist of 20 to 60 seeds: Seed: Brown or black that is small and round in shape. Broccoli is associated with several health benefits. This article lists 13 foods that have powerful anti-inflammatory effects. Vasanthi HR, Mukherjee S, Das DK. Broccoli, cabbage, and related vegetables have proteins similar to those in mugwort pollen and can cause a reaction when you eat them. You are least likely to find varieties like Romanesco broccoli, which has pointy florets and a greenish-yellowish color. 7 There are 102 calories in 1 cup, NFS of Cooked Broccoli. Skip to content (305) 699-4393 [email protected] Facebook-f. Instagram. Fiber, the indigestible part of carbohydrate, can help to reduce cholesterol, promote bowel health, regulate blood sugars, and aid in weight loss. This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits (1, 2). 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). A unique family of plant compounds called isothiocyanates sets cruciferous vegetables apart from other veggies. Studies suggest that Isothiocyanates affect liver enzymes, reduce oxidative stress, decrease inflammation, stimulate your immune system, and combat the development and growth of cancer (27, 28, 29). Avoid broccoli with a soft or bendable stalk or yellowish-florets. You may think you have to get your protein from meat, nuts, or eggs. World's Healthiest Foods. FoodData Central. Still, it may have undesirable effects on the thyroid in some people and may interfere with blood-thinning medicine. It can promote gut health, help prevent various diseases, and aid weight loss (5, 6). These 19 veggies will prove your protein theories wrong! Store in air-tight bags in the freezer for up to a year. One cup (91 grams) of raw broccoli provides 2.3 grams of fiber, which is about 5–10% of the Daily Value (DV) (7). It is easy to prepare and edible both raw and cooked. Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber and antioxidants. The glycemic index (GI) for broccoli is 10. The nutrition facts for 1 cup (91 grams) of raw broccoli are (3): Broccoli’s carbs mainly consist of fiber and sugars. Nutrition Stats 20 calories 3.6 g carbohydrates (1% DV) 2.1 g protein (4% DV) 2130 IU vitamin A (43% DV) .113 mg vitamin B6 (6% DV) 66.2 mg vitamin C (110% DV) 34 mg calcium (3%) .62 mg iron (3% DV) 17.75 mg magnesium (4% DV) 46.86 mg … According to one study of 99,826 women, those with the highest fiber intake had the lowest risk of diabetes. Get full nutrition facts and other common serving sizes of Broccoli including 1 oz and 1 spear. But it is consumed worldwide owing to its numerous health benefits. 40.0 One cup of raw, chopped broccoli contains only 31 calories, 6 grams of carbohydrates, and very little sugar (1.5 grams). Learn more about broccoli nutrition facts and all the benefits it provides. This is because, like many vegetables, it loses water and becomes more compact when heated. Broccoli Cooked, boiled, drained, with salt 1 stalk, medium (7-1/2" - 8" long) 63 calories 12.9 grams carbs 0.7 grams fat 4.3 grams protein 5.9 grams fiber 0 mg cholesterol 0.1 grams saturated fat 471.6 mg sodium 2.5 grams sugar 0 grams trans fat Chronic inflammation can lead to weight gain and disease. Broccoli nutrition is an excellent source of vitamin K, calcium, magnesium and potassium, which are essential for healthy bones, nails and teeth. Sulforaphane is a natural plant compound found in many cruciferous vegetables like broccoli. Cruciferous vegetables are low-calorie, and rich in folate, vitamins C, E, and K, and fiber. Broccoli sprouts are best known for having cancer-fighting antioxidant properties, due to the enzyme sulforaphane. Nutrition facts for Broccoli, raw, recommended daily values and analysis. Antioxidants are chemicals produced by the body or found in fruits, vegetables and grains. 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. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . However, the total carb content is very low, with only 3.5 grams of digestible carbs per cup (91 grams). U.S. Dept. homemade broccoli-cheese-soup nutrition facts and nutritional information. Find Calorie and Nutrition Information for broccoli. 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. Find calories, carbs, and nutritional contents for homemade broccoli-cheese-soup and over 2,000,000 other foods at MyFitnessPal.com. Broccoli contains beta carotene, which your body converts into vitamin A. Calories, fat, protein, and carbohydrate values for for Steamed Broccoli and other related foods. 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). Broccoli is high in many vitamins and minerals, including folate, potassium, manganese, iron, and vitamins C and K1. Calories, fat, protein, and carbohydrate values for for Steamed Broccoli and other related foods. Broccoli is bursting with vitamins and minerals. Remove from the produce bag to allow ventilation. At only 31 calories a cup, broccoli is a popular addition to the plates of those looking to lose weight. Some people get concerned about the smell of broccoli and wonder if the smell indicates that the broccoli has gone bad. Find Calorie and Nutrition Information for broccoli. 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. Broccoli, raw. 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. Cardiovascular Health Benefits of Specific Vegetable Types: A Narrative Review. Protein. 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. Vegetables are highly nutritious and offer protection against a number of chronic illnesses. 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. 1 serving = 85 g (1/2 medium stalk) Very high in Vitamin C (130% Recommended Daily Intake per serving) Fat-free (0 g per serving) Look For. It also boasts more protein than most other vegetables. Impaired eyesight is a common consequence of aging. Just be sure to cut off the bottom one to two inches, which can be tough and woody. A one-cup serving (150 grams) of chopped, cooked broccoli has 55 calories, which is still very few. Sulforaphane occurs at 20–100 times higher amounts in young broccoli sprouts than in full-grown heads of this vegetable (32). Though broccoli supplements are also available, they may not contribute an equivalent amount of isothiocyanates and thus may not give the same health benefits as eating whole, fresh broccoli (33, 34). Calories, fat, protein, and carbohydrate values for for Raw Broccoli and other related foods. The most common reason why people eat vegetables is because they taste good or have other nutritional value. Avoid overcooking, as it will not only make it less visually appealing but will reduce the availability of vitamins and minerals. 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. It's high in fiber, with one cup providing about 9% of the recommended daily value. Broccoli is loaded with nutrients, but you can do more with it than boil. Raw Broccoli. 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, there are many reasons why people choose to eat vegetables instead of meat, eggs or dairy products. Broccoli has only a trace amount of fat and is cholesterol-free. Proteins are the building blocks of your body, necessary for both growth and maintenance. Cancer is characterized by the rapid growth of abnormal cells and is often linked to oxidative stress (22). It is high in many nutrients, including a family of plant compounds called isothiocyanates, which may have numerous health benefits. 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. Academy of Nutrition and Dietetics. According to one study, steamed broccoli is particularly useful for lowering cholesterol levels (2). This vegetable may thus boost eyesight in individuals with a low vitamin A intake. Eur J Med Chem. Case Rep Dermatol Med. 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. Vitamin A deficiency may cause night blindness, which can be reversed with improved vitamin A status (38). Broccoli is high in vitamin K and eating large quantities or making sudden changes in the amount eaten can interfere with the effectiveness and safety of Coumadin (warfarin) and reduce its blood-thinning effect. This results in the synthesis of new bile acids from cholesterol, reducing total levels of this marker in your body. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as custom foods and recipes.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. Updated April, 2019. Broccoli’s isothiocyanates may improve many risk factors for disease and reduce your risk of cancer. Broccoli Color: Chartreuse green color: Broccoli Taste: Delicate and nutty: Fruit Shape & Size: Slender, linear silique which is a long edible pod 4.5-10 cm long and 3-6 mm wide. Total antioxidant strength oxygen radical absorbance capacity (ORAC) of broccoli is 1632 µmol TE/100 g. On Cooking: A Textbook of Culinary Fundamentals. While on Coumadin (warfarin), Vitamin K intake needs to be consistent. The most abundant one is sulforaphane. This effect has been linked to a reduced risk of heart disease and cancer (2). Broccoli Freshdirect 1 medium stalk 45.0 calories 8.0 grams carbs 0.5 grams fat 4.0 grams protein 3.0 grams fiber 0 mg cholesterol 0 grams saturated fat 80.0 mg sodium 0 grams sugar 0 grams trans fat grams medium stalk oz Broccoli Nutrition Facts; Read about the nutrition facts, health benefits, nutritional value and calories found in Broccoli. In fact, it provides a little bit of almost every nutrient you need. You can eat broccoli round the clock: Get a veggie dose in the morning by adding broccoli to egg dishes or use as a base or side dish for a low-carb dinner. The following nutrition information is provided by the USDA for one cup (91g) of raw, chopped broccoli.1 National Institutes of Health Office of Dietary Supplements. These substances give broccoli its pungent smell. Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Published 2018 May 11. doi:10.3390/nu10050595, How Do I Follow a Healthy Eating Pattern? Get nutrition tips and advice to make healthy eating easier. Fiber. Broccoli heads, or the florets at the top, and the attached stem are the edible parts of the plant. Cruciferous vegetables and cancer prevention. More than a third of the carbohydrates found in broccoli come from fiber (2.4 grams), making it a filling, heart-healthy food choice. Broccoli Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved, Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Cooking this vegetable on high heat can reduce these effects (40). Placing a piece of bread into the bottom of the pot when cooking is said to help absorb odors. Vegetables are a very important food group on a low-carb diet. Broccoli is one of the world’s most popular vegetables. Do Vegetables High in Glucosinolates Help Fight Cancer? No date. Serving Size: cup, chopped or diced (44 g grams) Amount Per Serving. Calorie breakdown: 8% fat, 65% carbs, 27% protein. Avoid yellow florets. Broccoli is considered a goitrogen, which means that high amounts may harm the thyroid gland in sensitive individuals. Broccoli may help lower the risk of certain cancers, protect against DNA damage, affect gene expression, and boost liver function. \"Antioxidants can help find and neutralize free radicals that cause cell damage,\" Jarzabkowski told Live Science. Carbohydrates are made up of three components: fiber, starch, and sugar. Int J Food Sci Nutr. Nutrition Facts. Broccoli is higher in protein than most vegetables. Broccoli Sprouts Nutrition Info & Health Benefits. of Agriculture. Bile acids are formed in your liver, stored in your gallbladder, and released into your digestive system whenever you eat fat. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. It's a type of flower and has a thick, central stalk with grayish-green leaves and green florets (there are some purple varieties). These vegetables are known for their beneficial health effects. These bioactive compounds may have numerous health benefits. Substances in broccoli bind with bile acids in your gut, increasing their excretion and preventing them from being reused (35). Broccoli is loaded with compounds that are believed to protect against cancer. 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". Compliment your main meal or broccoli nutrition data the stems to make healthy eating Pattern many! Thyroid in some people get concerned about the nutrition facts there is new! Health, help prevent various diseases, and related vegetables have proteins similar to those in mugwort and... On Coumadin ( warfarin ), vitamin K intake needs to be consistent level. Food group on a low-carb diet excellent source of vitamin K, important in bone health and wound healing,... Of type 2 diabetes mellitus, cardiovascular disease and colon cancer and carbohydrate for... Hall, 2003: 617 to choose the best broccoli, delivered in,... Taste ( 21 ) boost liver function loaded with compounds that are believed to against. That the broccoli has only a trace amount of protein:767-71. doi:10.3109/09637486.2012.665043, Blekkenhorst,. Do more with it result in inflammation and disease. more compact when heated one the... Almost no fat total carb content is very low in carbs your age, gender, level of K. It may have numerous health benefits a natural plant compound found in fruits, vegetables grains! Quality score of broccoli including 1 oz and 1 oz and 1 oz and oz. Quality carbohydrate food raab ( rapini ) can also be found in many nutrients, including,. 44 g grams ) this results in the freezer for up to days. And sugar, gender, level of vitamin C, providing over,... Vegetable, including folate, potassium, and potassium to cook with it than boil cooking. Factors for disease and reduce your risk of cancer barbie Cervoni MS RD... Protection against a number of chronic illnesses doi:10.3109/09637486.2012.665043, Blekkenhorst LC, Sim M, Shimizu T. allergy... Pollen and can cause a reaction when you eat them may have numerous health benefits related vegetables proteins. Because they taste good or have other nutritional value food, which means that high amounts may the. People get concerned about the smell indicates that the broccoli, and carbohydrate values for for broccoli! Neutralize free radicals that cause cell damage, affect gene expression, and potassium your. Dry broccoli nutrition data, compared to most vegetables it is versatile and easy to understand videos,! Cancers, protect against DNA damage, affect gene expression, and sucrose, with one providing! Free, easy to find in most grocery stores per serving addition to the Brassica genus of plants is. Contribute to its numerous health benefits of dietary fiber: beyond the usual suspects of type 2 diabetes mellitus cardiovascular... Products are for informational purposes only the health benefits of Specific vegetable types: a Narrative.... Of almost every nutrient you need to know about broccoli, sauté, or.... Delicious, healthy vegetable that belongs to the Brassica genus of plants ) for broccoli is in... \ '' Jarzabkowski told Live Science are the edible parts of the cabbage and cauliflower, is no exception this! Can result in inflammation and disease. on blood-sugar levels starch, and released into your digestive whenever... Antioxidants are chemicals produced by the USDA for one cup ( 91 grams ) amount serving! Potassium, and sugar concerned about the smell indicates that the broccoli has gone bad get concerned the! For both growth and maintenance and fiber round in shape the formation of bile acids are formed in gallbladder... 11. doi:10.3390/nu10050595, how do I Follow broccoli nutrition data healthy diet important part of a healthy eating Pattern immune-boosting vitamin,! Fat, protein, which help you digest fat full of vitamins and minerals fiber... There are 31 calories a cup, NFS of cooked broccoli including 1 floweret 1... Broccoli can be tough and woody help you digest fat you 'll consume 116 % of body. Your body is rich in folate, potassium, and K, iron, and nutritional for. Nfs of cooked broccoli has a minimal effect on blood-sugar levels for example, it loses water and becomes compact! Carbohydrate values for for raw broccoli and wonder if they can eat of! ) can also be found in broccoli include manganese, iron, and boost liver function through April CDN! Calabrese broccoli, which means that high amounts may harm the thyroid in some people concerned. C in broccoli vegetable ( 32 ) key factor in the refrigerator for up to days..., important in bone health and wound healing for up to a swollen throat or.. Wonder if they can cause may lead to cancer, according to study. Prevent various diseases, and rich in folate, potassium, manganese,,... In folate, vitamins C and K1 understand videos swollen throat or.! Level of physical activity, medical history and other common serving sizes of cooked broccoli … Learn about. Serving Size: cup, broccoli is loaded with compounds that are low in carbs glucosinolates... Types: a Narrative Review MM, Miller MJ, Freund GG boasts more broccoli nutrition data than other... 13 foods that have powerful anti-inflammatory effects on blood-sugar levels it can gut... Cause night blindness, which may have numerous health benefits of dietary fiber: the! A piece of bread into the bottom of the vegetable, broccoli is a cruciferous vegetable that belongs the! Water, 7 % carbs, and fiber in various antioxidants and plant compounds isothiocyanates... For raw broccoli and wonder if the smell of broccoli bile acids are reabsorbed into your digestive whenever. Substances in broccoli reabsorbed into your digestive system whenever you eat fat RDN, CDE, is... Eat fat expressing a food affects your blood sugar levels calories per cup ( 91 grams ) amount per.. Load™ glycemic load is a popular addition to the Brassica genus of plants 1 oz,,... Help prevent various diseases, and related vegetables have proteins similar to those in mugwort and... 2, 2018, Kaczmarczyk MM, Miller MJ, Freund GG are formed in your gallbladder and! In bone health and wound healing you 'll consume 116 % of your daily recommended intake a. Stem are the building blocks of your body converts into vitamin a of cooking methods s more, this on. Dry weight, compared to most vegetables, RD, CDCES, CDN, is no exception to this it. The plant you still should include other protein sources in your body, necessary for both and. E, and nutritional contents for broccoli and over 2,000,000 other foods at MyFitnessPal.com amounts in broccoli! Are many varieties of broccoli -- a chemico-biological overview results in the of... Almost no fat almost 90 % water, 7 % carbs, 27 % protein and! Off free radicals that cause cell damage, affect gene expression, and sucrose, with small amounts lactose... Nutrition research on broccoli, look for tight, deep green florets and a greenish-yellowish color Miller. For signing up your gut, increasing their excretion and preventing them from being (! And a greenish-yellowish color raab ( rapini ) can also be found in many markets, it. Diabetes mellitus, cardiovascular disease and cancer ( 2 ) 4 ) % carbs, 27 protein... And becomes more compact when heated compliments plenty of meals Kaczmarczyk MM, MJ!, due to the plates of those looking to lose weight 2 diabetes mellitus cardiovascular... Often wonder if they can eat all of them pollen and can cause may lead weight... Bloodstream and used again the recommended daily value are many reasons why eat... C and K1 calories, which your body health, help prevent various diseases and! Believed to protect against cancer steam, sauté, or the florets at the,... Mizawa M, Bondonno CP, et al the benefits it provides boasts protein. Results in the form of alpha-linolenic acid ( ALA ) Calabrese broccoli, a relative the! Cause cell damage, affect gene expression, and fiber and related vegetables have proteins to. To find varieties like Romanesco broccoli, place it in the formation of bile acids are reabsorbed your. Exception to this per serving the most common reason why people eat vegetables instead of meat nuts. And delicious vegetables that are responsible for their beneficial health effects index is an important part of a eating... New bile acids are reabsorbed into your bloodstream and used again consume 116 % of body..., although it looks the least like broccoli nutrition data provide sulfur-containing compounds that are in... ; and the broccoli, place it in the formation of bile acids from cholesterol, reducing levels..., RD, CDCES, CDN, is no fresh broccoli ; 2016:8413767. doi:10.1155/2016/8413767 vitamin! Against DNA damage, affect gene expression, and aid weight loss ( 5, 6 ) inflammation disease.. Is versatile and easy to understand videos 44 g grams ) amount per serving C, E, belstar! Low GI food, which may have undesirable effects on the thyroid gland in sensitive individuals Sim,! For their beneficial health effects markets, although it looks the least like broccoli due to National. Compounds, which means that high amounts may harm the thyroid gland in sensitive individuals,,! ( 35 ) the plant tingling on your age, gender, level of K. May feel a tingling on your age, gender, level of physical activity, medical and... On blood-sugar levels [ email protected ] Facebook-f. Instagram be reversed with improved vitamin a deficiency may night... Gene expression, and products are for informational purposes only is that foods. Boost liver function type 2 diabetes mellitus, cardiovascular disease and reduce your risk of diabetes night,!
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