Broccoli Nutrition

Broccoli: Nutrition Facts, Calories, Health Benefits And Risks

Broccoli is a dark green plant with strong stems and twigs that end in bloom. Its name comes from the Latin word for broccoli “arm” or “branch” or “sprout of cabbage.” Edible parts are 6 to 8 inches from the fruit and the supporting stem. It is closely related to cauliflower, cabbage, and Brussels sprouts.

Family Cruciferae

Scientific name Brassica oleracea

Common name broccoli

High in vitamin A (beta-carotene) and vitamin C

A cruciferous vegetable that contains phytochemicals that may help prevent cancer

Nutrient Content

1/2 cup, cooked  –1/2 cup (44 g), (about 2 raw spears)(78 g)

Energy (kilocalories) 12 22

Water (%) 91 91

Dietary fiber (grams) 1 2

Fat (grams) 0 0

Carbohydrate (grams) 2 4

Protein (grams) 1 2

Minerals (mg)

Calcium 21 36

Iron 0 1

Zinc 0 0

Manganese 0 0

Potassium 143 228

Magnesium 11 19

Phosphorus 29 46


Vitamins (mg)

Vitamin A 68 RE 108 RE

Vitamin C 41 58

Thiamin 0 0

Riboflavin 0.1 0.1

Niacin 0 0

Vitamin B6 0.1 0.1

Folate 31 μg 39 μg

Vitamin E 1 1


The most common type of broccoli in the United States today is broccoli or Italian green broccoli. The light green rods are filled with dark green umbrella-shaped florists. It is also known as Calabrese, the region where the species first grew. Broccoli ribs, a unique but related variety, with small flowers and strong flavor.

Broccoli Nutrition Facts

Origins and Nutrition Facts

Broccoli dates back to the Roman Empire, from indigenous wild cabbage to the coast of Europe. In the early 1900s, Northern California brought Italian immigrants to the United States. Currently, 90 percent of the national market is supplied by California producers. Although not a popular vegetable in the world, it gained popularity in the 1970s, from about half a pound a year to 4 1/2 pounds today.

Today, broccoli is ranked 11th in the United States. It plants are erect annuals, up to 3 feet tall, with large, spreading leaves. Broccoli is generally harvested 80-120 days after planting. The broccoli he ate was actually a group of people ready to bloom. A lot of broccoli is heavy and sticky because the vegetable sugar has been turned into leeks, a type of fiber that doesn’t soften when cooked.

It is used with very small buds and a very dark blue-green color should be chosen. Avoid the yellow ones. It should be kept unwashed in the refrigerator, as excessive moisture promotes mold growth. It should be washed thoroughly under cool running water to remove any impurities before use.

Broccoli can be eaten as a cereal or salad, or it can be cooked in a variety of ways. Well-cooked it should be soft enough to drop the fork, but will remain crisp and shiny. Because the fruits tend to ripen faster than the leaves, sticks need to be glued together to further expose the surface.

Fruits can also be cut from the leaves and added after cooking for 2 to 3 minutes. It can be boiled, steamed, microwaved, heated, or fried, and added to soups.

Nutrient composition

The nutrients in Broccoli is rich in vitamin A (beta-carotene) and vitamin C.


Bloating and flatulence  


Bladder cancer

Colo rectal cancer

Breast cancer

Lung cancer

Heart disease

Bone health



Weight gain

The fact of broccoli

  • Frozen broccoli can contain 35% more beta-carotene than fresh broccoli.

Broccoli, one of the most nutritious and best-studied vegetables, is rich in vitamins, minerals, and many powerful anti-cancer ingredients, including many common cancers. No one is sure why, but it seems to be more protective than other vegetables (cabbage family).

It contains sulfonylurea, which helps stop the spread of cancer. Some laboratory tests have been shown to reduce the spread of tumors, reduce the number of cancers and free radicals in the body.


Prevents bladder cancer.

According to one study, men who ate vegetables 5 or more times a week were less likely to develop bladder cancer, one of the most common cancers in 10 years. Broccoli and cabbage have been identified as highly protective foods.

Reduces the risk of correctional cancer.

This plant is rich in fiber, fiber, and anti-inflammatory drugs that can reduce the risk of colon cancer.

Increases recovery from breast cancer. Eating broccoli and other legumes improves your chances of developing breast cancer, according to a new study. Among Chinese women, those who eat the most vegetables cross-legged are 62% more likely to die of breast cancer and 35% less likely to develop the disease.


Helps fight heart and lung diseases.

The sulfuric acid in broccoli can help your body fight infections that cause swelling in the lungs and blood vessels.

Strengthens the bones.

The vitamin K in broccoli helps improve bone health.

Helps fight colds.

Broccoli is high in vitamin C – L, a vitamin that helps stop the flu.

The skin gives a healthy glow.

The vitamin C in broccoli helps produce collagen, which plays a role in healthy skin.

Helps to lose weight.

Most Americans consume very little vitamin C, and one study found that adults who were deficient in vitamin C were more likely to develop obesity. In contrast, people with an adequate amount of vitamin C burned 30% more fat than those with low levels of C.


Bloating and gas :

Abdominal swelling and gas Although broccoli is rich in fiber and vitamins, it can cause gas and bloating.


Nutritional cooking techniques

The best ways to cook broccoli are to steam, bake, microwave, or boil it in a little soup or water. These methods are better than boiling. When certain vitamins and minerals are lost from the plant, they end up in boiling water. Ripe broccoli should be sharpened with a sharp knife and still be bright green and smooth.

Dietary recommendations

  • Mix steamed fruits with Italian tomato sauce and toasted walnuts.
  • Peel a pumpkin, grate it and cut it into thick sticks.
  • Steam flowers over frozen pizza.

Buying tips

  • Choose dark green packages. The good color shows a high nutritional value.
  • Dark green, bright, or blue-green flowers contain more beta-carotene and vitamin C than pale or yellow ones.
  • Pick up buns with very strong sticks, balls that look bent or rubbery are not of good quality.
  • Remove broccoli with open, flowered, green, or water-soaked sprouts and tough, woody stems.

Storage tips

  • Place fresh, unwashed broccoli in an open plastic bag and place in the refrigerator drawer.
  • Broccoli is best used within a day or two of purchase.
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