Broccoli Nutrition Facts: Complete Guide to Health Benefits and Macros

Broccoli stands out as one of the most nutrient-dense vegetables available, packed with essential vitamins, minerals, and powerful plant compounds. This cruciferous vegetable offers an impressive nutritional profile that supports overall health, from cancer prevention to heart health and beyond.

Whether you’re tracking your macros, looking to boost your nutrient intake, or simply want to understand what makes broccoli so beneficial, this comprehensive guide covers everything you need to know about broccoli nutrition.

Broccoli Nutrition Facts and Macros

Understanding the nutritional composition of broccoli helps you appreciate why nutrition experts consistently recommend including this green vegetable in your diet.

Macronutrient Breakdown

One cup (91 grams) of raw broccoli contains approximately:

• Calories: 31
• Protein: 2.5 grams
• Carbohydrates: 6 grams
• Fiber: 2.4 grams
• Fat: 0.4 grams
• Water: Approximately 89%

The macronutrient profile of broccoli makes it an excellent choice for various dietary approaches. With minimal calories and carbohydrates, high fiber content, and a surprising amount of plant-based protein, broccoli fits seamlessly into low-carb, high-protein, and calorie-controlled eating plans.

Net Carbs in Broccoli

For those tracking net carbohydrates, broccoli provides only about 3.6 grams of net carbs per cup (total carbs minus fiber). This low net carb count makes broccoli an ideal vegetable for ketogenic and other low-carb diets.

Vitamin and Mineral Content

Broccoli delivers an exceptional array of vitamins and minerals that support numerous bodily functions.

Key Vitamins

Vitamin C: One cup of raw broccoli provides approximately 81 milligrams of vitamin C, which represents about 90% of the Daily Value. This makes broccoli one of the best sources of this essential antioxidant vitamin, supporting immune function, collagen production, and iron absorption.

Vitamin K: Broccoli contains approximately 92 micrograms of vitamin K1 per cup, delivering nearly 77% of the Daily Value. This fat-soluble vitamin plays crucial roles in blood clotting and bone metabolism.

Folate (Vitamin B9): With about 57 micrograms per cup, broccoli provides roughly 14% of the Daily Value for folate. This B vitamin is essential for DNA synthesis, cell division, and is particularly important during pregnancy.

Vitamin A: Broccoli contains beta-carotene, which the body converts to vitamin A. While not as high in vitamin A as orange vegetables, broccoli still contributes to this important nutrient for vision and immune health.

Essential Minerals

Potassium: Each cup provides approximately 288 milligrams of potassium, supporting healthy blood pressure, nerve function, and muscle contraction.

Calcium: With about 43 milligrams per cup, broccoli contributes to bone health and various cellular functions.

Iron: Broccoli contains approximately 0.7 milligrams of iron per cup, contributing to oxygen transport and energy metabolism.

Magnesium: Providing about 19 milligrams per cup, broccoli helps support muscle and nerve function, blood glucose control, and blood pressure regulation.

Phosphorus: Important for bone health and energy production, broccoli delivers approximately 60 milligrams per cup.

Powerful Plant Compounds in Broccoli

Beyond basic vitamins and minerals, broccoli contains numerous bioactive compounds that contribute significantly to its health-promoting properties.

Sulforaphane

Sulforaphane stands as the most studied and abundant beneficial compound in broccoli. This sulfur-containing compound forms when you chop, chew, or digest broccoli, activating an enzyme called myrosinase.

Research suggests sulforaphane may help protect against various types of cancer by reducing oxidative stress and supporting the body’s natural detoxification processes. Interestingly, broccoli sprouts contain 10-100 times more sulforaphane than mature broccoli heads.

Indole-3-Carbinol

This unique compound found in cruciferous vegetables may help support healthy hormone metabolism and has been studied for its potential cancer-protective properties.

Carotenoids

Broccoli contains several important carotenoids:

• Lutein and Zeaxanthin: These compounds concentrate in the retina of the eye and help protect against age-related eye disorders.
• Beta-Carotene: An antioxidant that converts to vitamin A in the body.

Flavonoids

Kaempferol: This powerful antioxidant may help protect against heart disease, cancer, and inflammation.

Quercetin: Known for its anti-inflammatory and antihistamine properties, quercetin may help support cardiovascular health and healthy blood pressure levels.

Evidence-Based Health Benefits of Broccoli

Cancer Prevention Potential

Multiple observational studies have linked regular consumption of cruciferous vegetables like broccoli with reduced risk of several cancer types, including:

• Colorectal cancer
• Lung cancer
• Breast cancer
• Prostate cancer
• Stomach cancer
• Pancreatic cancer

The isothiocyanates in broccoli, particularly sulforaphane, appear to work at the molecular level to help protect cells from DNA damage, inactivate carcinogens, and support programmed cell death in cancer cells. While these findings are promising, it’s important to note that broccoli should be considered as part of an overall healthy diet rather than a treatment or cure for cancer.

Heart Health Support

Several components of broccoli contribute to cardiovascular health:

Cholesterol Reduction: Fiber compounds in broccoli can bind to bile acids in the digestive system, increasing their excretion. This process may help reduce total cholesterol levels, as the body must use cholesterol to produce new bile acids. Some research suggests that steamed broccoli may be particularly effective for this benefit.

Anti-inflammatory Effects: The antioxidants and bioactive compounds in broccoli help reduce inflammation, a key contributor to heart disease.

Blood Vessel Health: The vitamin K, potassium, and antioxidants in broccoli support healthy blood vessels and proper blood pressure regulation.

Eye Health Protection

Broccoli provides specific nutrients that support vision and eye health:

The carotenoids lutein and zeaxanthin accumulate in the macula of the eye, where they help filter harmful blue light and protect against oxidative damage. Higher dietary intake of these compounds is associated with a significantly reduced risk of age-related macular degeneration and cataracts.

The vitamin C content also supports eye health by protecting against oxidative stress that can damage the lens and other eye structures.

Digestive Health Benefits

The fiber content in broccoli serves as a prebiotic, feeding beneficial gut bacteria and supporting a healthy microbiome. A healthy gut microbiome is linked to improved digestion, enhanced immune function, better mental health, and reduced disease risk.

The fiber also promotes regular bowel movements and may help reduce the risk of colorectal cancer and other digestive disorders.

Blood Sugar Regulation

The fiber and bioactive compounds in broccoli may help improve insulin sensitivity and reduce blood sugar levels. The low glycemic index of broccoli means it has minimal impact on blood glucose, making it an excellent vegetable choice for people managing diabetes or prediabetes.

Bone Health Support

Broccoli contains several nutrients essential for maintaining strong bones:

• Vitamin K1 supports bone mineralization and helps regulate calcium metabolism
• Calcium provides the structural material for bones and teeth
• Phosphorus works alongside calcium for bone formation
• Magnesium plays a role in bone density

Immune System Enhancement

The high vitamin C content in broccoli strongly supports immune function. Vitamin C stimulates the production and function of white blood cells, helps antibodies respond to threats, and acts as an antioxidant to protect immune cells from damage.

The sulforaphane in broccoli may also support immune function through its effects on cellular signaling pathways.

Raw vs. Cooked Broccoli: Nutrition Differences

The cooking method you choose affects broccoli’s nutritional value:

Raw Broccoli

Raw broccoli retains maximum vitamin C and sulforaphane potential, as the myrosinase enzyme remains active. However, some people find raw broccoli harder to digest.

Steamed Broccoli

Light steaming (3-4 minutes) is often considered the optimal cooking method. It makes nutrients more bioavailable, maintains most vitamins and minerals, preserves sulforaphane formation, and improves digestibility while maintaining texture.

Boiled Broccoli

Boiling can cause significant nutrient loss, particularly water-soluble vitamins like vitamin C and B vitamins. If you boil broccoli, keep the time short and consider using the cooking water in soups to recapture lost nutrients.

Roasted or Sautéed Broccoli

These methods preserve nutrients better than boiling and can enhance flavor through caramelization. Adding a small amount of healthy fat (like olive oil) can improve the absorption of fat-soluble vitamins and carotenoids.

How to Maximize Broccoli’s Nutritional Benefits

Optimal Preparation Tips

Chop and Wait: After chopping broccoli, let it sit for 40 minutes before cooking. This allows myrosinase enzyme activity to maximize sulforaphane formation.

Add Mustard: If cooking destroys the myrosinase enzyme, adding mustard powder, which contains myrosinase, can help restore sulforaphane formation.

Pair with Fat: Consume broccoli with a healthy fat source to enhance absorption of fat-soluble vitamins K and A, as well as carotenoids.

Don’t Overcook: Keep cooking time minimal to preserve heat-sensitive nutrients.

Serving Size Recommendations

Most health organizations recommend consuming at least 2-3 cups of vegetables daily, with cruciferous vegetables like broccoli featured several times per week. A typical serving of broccoli is about 1 cup raw or ½ cup cooked.

Potential Considerations and Side Effects

Digestive Discomfort

Some people experience gas, bloating, or digestive discomfort from broccoli due to its fiber content and certain carbohydrates that can be difficult to digest. Starting with smaller portions and gradually increasing intake can help your digestive system adapt.

Thyroid Considerations

Broccoli contains compounds called goitrogens, which can theoretically interfere with thyroid function in very high amounts. However, cooking deactivates most goitrogens, and moderate consumption is generally safe for most people, including those with thyroid conditions. If you have a thyroid disorder, consult your healthcare provider about appropriate broccoli intake.

Medication Interactions

The high vitamin K content in broccoli can interact with blood-thinning medications like warfarin. If you take such medications, maintain consistent broccoli intake rather than dramatically varying your consumption, and discuss your diet with your healthcare provider.

Allergic Reactions

While rare, some people may be allergic to broccoli or other cruciferous vegetables. Symptoms might include itching, swelling, or digestive upset. If you suspect an allergy, consult with a healthcare professional.

Broccoli Compared to Other Cruciferous Vegetables

While all cruciferous vegetables offer health benefits, broccoli stands out for its particularly high vitamin C content and good balance of various nutrients. Compared to cauliflower, broccoli provides more vitamins A and C. Compared to Brussels sprouts, broccoli is often more palatable to those new to cruciferous vegetables. Kale provides more vitamin K but less vitamin C than broccoli.

The best approach is to include a variety of cruciferous vegetables in your diet to benefit from their unique nutritional profiles.

Selecting and Storing Broccoli

Choosing Fresh Broccoli

Look for broccoli with tightly closed florets that are deep green (or purple, depending on variety), firm stalks without browning or yellowing, and fresh-smelling with no strong odor. Avoid broccoli with yellowing florets, flowering buds, or wilted appearance.

Proper Storage

Store unwashed broccoli in a loose plastic bag in the refrigerator crisper drawer for up to 7-10 days. Wash broccoli just before using to prevent excess moisture that can lead to spoilage. For longer storage, blanch and freeze broccoli for up to 12 months.

Creative Ways to Enjoy Broccoli

Variety in preparation keeps broccoli interesting and ensures regular consumption:

• Raw: Add to salads, vegetable platters with hummus, or blend into smoothies
• Steamed: Simple seasoning with lemon juice, olive oil, and garlic
• Roasted: Toss with olive oil and roast until crispy edges form
• Stir-fried: Quick cooking with other vegetables and protein
• Soup: Blend into creamy soups or add to brothy soups
• Rice Alternative: Process into small pieces as a low-carb rice substitute

Broccoli Sprouts: Nutritional Powerhouse

Broccoli sprouts, the 3-5 day old broccoli plants, deserve special mention. These tiny sprouts contain significantly higher concentrations of sulforaphane than mature broccoli—potentially 10-100 times more according to some research.

A small serving of broccoli sprouts can provide sulforaphane levels equivalent to much larger amounts of mature broccoli. They have a mild, slightly spicy flavor and can be added to sandwiches, salads, wraps, or smoothies.

Frequently Asked Questions About Broccoli Nutrition

Is frozen broccoli as nutritious as fresh?

Frozen broccoli can be equally nutritious and sometimes more so than fresh broccoli that has been stored for extended periods. Broccoli is typically frozen shortly after harvest, preserving its nutrient content. However, blanching before freezing does cause some nutrient loss, particularly vitamin C.

How much broccoli should I eat daily?

There’s no specific requirement, but including 1-2 cups of cruciferous vegetables like broccoli several times per week supports optimal health. Variety in vegetable consumption is more important than focusing exclusively on any single vegetable.

Can I eat broccoli stems?

Absolutely! Broccoli stems are nutritious and contain similar compounds to the florets. Simply peel the tough outer layer if needed and slice or dice the tender inner stem. Stems are excellent in stir-fries, soups, or eaten raw.

Does broccoli lose nutrients when cooked?

Some nutrient loss occurs with cooking, particularly with boiling. However, light steaming causes minimal loss and may actually increase the bioavailability of some nutrients. The benefits of eating cooked broccoli that you enjoy far outweigh concerns about minor nutrient loss.

The Bottom Line

Broccoli truly deserves its reputation as a nutritional powerhouse. With an impressive array of vitamins, minerals, fiber, and unique plant compounds, this cruciferous vegetable offers numerous evidence-based health benefits while contributing minimal calories to your diet.

The combination of cancer-fighting isothiocyanates, heart-healthy fiber, vision-supporting carotenoids, and immune-boosting vitamin C makes broccoli an excellent addition to any health-conscious eating pattern. Whether you prefer it raw, steamed, roasted, or incorporated into various dishes, regular broccoli consumption supports long-term health and disease prevention.

Understanding broccoli nutrition facts, including its macros and micronutrient content, empowers you to make informed dietary choices. By incorporating broccoli into your regular meal rotation and preparing it in ways that maximize both nutrition and enjoyment, you can take full advantage of everything this remarkable vegetable has to offer.

Sources:

• National Institutes of Health – Cruciferous Vegetables Research
• USDA FoodData Central – Broccoli Nutrition Data
• NIH – Dietary Fiber and Health Outcomes
• NIH Office of Dietary Supplements – Vitamin C
• NIH Office of Dietary Supplements – Vitamin K
• PubMed Central – Bioactive Compounds in Cruciferous Vegetables
• PubMed – Cruciferous Vegetables and Cancer Prevention
• NIH – Goitrogens and Thyroid Function