Broccoli Nutrition Benefits and Facts

Nutritional summary

Broccoli is a well-established source of essential nutrients, including fibre, vitamins A, C, and K, and minerals such as potassium and iron .
Systematic reviews and meta-analyses of observational studies consistently link broccoli consumption to a reduced risk of several cancers, most notably colorectal and breast cancer .
The vegetable contains high concentrations of glucosinolates (natural sulfur-containing compounds), which the body converts into bioactive isothiocyanates like sulforaphane that have potent anti-inflammatory and antioxidant properties .
Randomized controlled trials have demonstrated that diets rich in specific broccoli varieties can significantly reduce plasma LDL cholesterol (the "bad" cholesterol) and may improve overall cardiovascular risk scores .
While the florets are most commonly eaten, the leaves are a significantly more concentrated source of vitamin E and vitamin K compared to the stems .

Interesting fact

Broccoli was developed through centuries of selective breeding from wild cabbage by the Etruscans in ancient Italy.

Standout nutrients

EPIC

SOURCE

Vitamin K

EPIC

SOURCE

Vitamin C

EPIC

SOURCE

Ascorbic acid

EPIC

SOURCE

Folate

kcal per 100g

Protein3.51g

Fat0.45g

Carbs2.12g

Fiber2.83g

Sugar1.82g

Fat breakdown

Polyunsat0.19g

Monounsat0.06g

Saturated0.13g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Low greenhouse gas emissions compared to animal products, though water usage can be high in certain regions.

Confidencemedium

Storage

Refrigerate

3–5 days

Keep in a loose or perforated bag to allow airflow.

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Broccoli: A Multi-Faceted Vegetable for Health: An In-Depth Review of Its Nutritional Attributes, Antimicrobial Abilities, and Anti-inflammatory Properties - PMC

[1]pmc.ncbi.nlm.nih.gov

Broccoli Consumption and Risk of Cancer: An Updated Systematic Review and Meta-Analysis of Observational Studies - PMC

[2]pmc.ncbi.nlm.nih.gov

Dietary broccoli mildly improves neuroinflammation in aged mice but does not reduce lipopolysaccharide-induced sickness behavior - PMC

[3]pmc.ncbi.nlm.nih.gov

Diet rich in high glucoraphanin broccoli reduces plasma LDL cholesterol: Evidence from randomised controlled trials - PMC

[4]pmc.ncbi.nlm.nih.gov

Comparative Phytonutrient Analysis of Broccoli By-Products: The Potentials for Broccoli By-Product Utilization - PMC

[5]pmc.ncbi.nlm.nih.gov

Interplay of Broccoli/Broccoli Sprout Bioactives with Gut Microbiota in Reducing Inflammation in Inflammatory Bowel Diseases - PMC

[11]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

100.0

Version

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