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Broccoli is an edible green plant in the cabbage family, whose large flower head is used as a vegetable. Broccoli can be cooked by BlanchingSteaming in the MicrowaveSteaming on the Stove TopSautéing Roasting.

Broccoli has large flower heads, usually green in color, arranged in a tree-like structure on branches sprouting from a thick, edible stalk. The mass of flower heads is surrounded by leaves. Broccoli resembles cauliflower, which is a different cultivar group of the same species.

Health Benefits of Broccoli: 

1. Broccoli is high in vitamin C and dietary fiber; it also contains multiple nutrients with potent anti-cancer properties, such as diindolylmethane and small amounts of selenium. A single serving provides more than 30 mg of vitamin C and a half-cup provides 52 mg of vitamin C. 

2. It is particularly rich in lutein and also provides a modest amount of beta-carotene.

3. Cancer Prevention: Broccoli contains glucoraphanin, which the body processes into the anti-cancer compound sulforaphane. This compound rids the body of H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function.

4. Broccoli shares these cancer fighting, immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage.

5. Cholesterol Reduction: Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body.

6. Reducing Allergy Reaction and Inflammation: Broccoli is a particularly rich source of kaempferol and isothiocyanates, both anti-inflammatory phyto nutrients. Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well know as an anti-inflammatory.

7. Powerful Antioxidant: Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to recycle effectively. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene, other powerful antioxidants.

8. Bone Health: Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.

9. Heart Health: The anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) in broccoli, may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be caused by inflammation due to chronic blood sugar problems.

10. Detoxification: Glucoraphanin, gluconasturtiin and glucobrassicin are special phytonutrients that support all steps in the body’s detox process, including activation, neutralization and elimination of unwanted contaminants. These three are in the perfect combination in broccoli.  Broccoli also contains isothiocyanates (which you read about in inflammation) which help control the detox process at a genetic level.  

11. Alkalizes Your Body: Like many vegetables, broccoli helps keep your whole body less acidic, which has a host of health benefits

Read More at Wikipedia

Nutrition Data for Broccoli, raw (11090)

NutrientNutrient value per 100 gm1 cup chopped1 bunch1 spear (about 5" long)1 stalk0.5 cup, chopped or diced1 NLEA serving
Water89.3 g81.263 g542.944 g27.683 g134.843 g39.292 g132.164 g
Energy34 kcal30.94 kcal206.72 kcal10.54 kcal51.34 kcal14.96 kcal50.32 kcal
Protein2.82 g2.5662 g17.1456 g0.8742 g4.2582 g1.2408 g4.1736 g
Total lipid (fat)0.37 g0.3367 g2.2496 g0.1147 g0.5587 g0.1628 g0.5476 g
Carbohydrate, by difference6.64 g6.0424 g40.3712 g2.0584 g10.0264 g2.9216 g9.8272 g
Fiber, total dietary2.6 g2.366 g15.808 g0.806 g3.926 g1.144 g3.848 g
Sugars, total1.7 g1.547 g10.336 g0.527 g2.567 g0.748 g2.516 g
NutrientNutrient value per 100 gm1 cup chopped1 bunch1 spear (about 5" long)1 stalk0.5 cup, chopped or diced1 NLEA serving
Calcium, Ca47 mg42.77 mg285.76 mg14.57 mg70.97 mg20.68 mg69.56 mg
Iron, Fe0.73 mg0.6643 mg4.4384 mg0.2263 mg1.1023 mg0.3212 mg1.0804 mg
Magnesium, Mg21 mg19.11 mg127.68 mg6.51 mg31.71 mg9.24 mg31.08 mg
Phosphorus, P66 mg60.06 mg401.28 mg20.46 mg99.66 mg29.04 mg97.68 mg
Potassium, K316 mg287.56 mg1921.28 mg97.96 mg477.16 mg139.04 mg467.68 mg
Sodium, Na33 mg30.03 mg200.64 mg10.23 mg49.83 mg14.52 mg48.84 mg
Zinc, Zn0.41 mg0.3731 mg2.4928 mg0.1271 mg0.6191 mg0.1804 mg0.6068 mg
NutrientNutrient value per 100 gm1 cup chopped1 bunch1 spear (about 5" long)1 stalk0.5 cup, chopped or diced1 NLEA serving
Vitamin C, total ascorbic acid89.2 mg81.172 mg542.336 mg27.652 mg134.692 mg39.248 mg132.016 mg
Thiamin0.071 mg0.06461 mg0.43168 mg0.02201 mg0.10721 mg0.03124 mg0.10508 mg
Riboflavin0.117 mg0.10647 mg0.71136 mg0.03627 mg0.17667 mg0.05148 mg0.17316 mg
Niacin0.639 mg0.58149 mg3.88512 mg0.19809 mg0.96489 mg0.28116 mg0.94572 mg
Vitamin B-60.175 mg0.15925 mg1.064 mg0.05425 mg0.26425 mg0.077 mg0.259 mg
Folate, DFE63 µg57.33 µg383.04 µg19.53 µg95.13 µg27.72 µg93.24 µg
Vitamin B-120 µg0 µg0 µg0 µg0 µg0 µg0 µg
Vitamin A, RAE31 µg28.21 µg188.48 µg9.61 µg46.81 µg13.64 µg45.88 µg
Vitamin A, IU623 IU566.93 IU3787.84 IU193.13 IU940.73 IU274.12 IU922.04 IU
Vitamin E (alpha-tocopherol)0.78 mg0.7098 mg4.7424 mg0.2418 mg1.1778 mg0.3432 mg1.1544 mg
Vitamin D (D2 + D3)0 µg0 µg0 µg0 µg0 µg0 µg0 µg
Vitamin D0 IU0 IU0 IU0 IU0 IU0 IU0 IU
Vitamin K (phylloquinone)101.6 µg92.456 µg617.728 µg31.496 µg153.416 µg44.704 µg150.368 µg
NutrientNutrient value per 100 gm1 cup chopped1 bunch1 spear (about 5" long)1 stalk0.5 cup, chopped or diced1 NLEA serving
Fatty acids, total saturated0.039 g0.03549 g0.23712 g0.01209 g0.05889 g0.01716 g0.05772 g
Fatty acids, total monounsaturated0.011 g0.01001 g0.06688 g0.00341 g0.01661 g0.00484 g0.01628 g
Fatty acids, total polyunsaturated0.038 g0.03458 g0.23104 g0.01178 g0.05738 g0.01672 g0.05624 g
Cholesterol0 mg0 mg0 mg0 mg0 mg0 mg0 mg
NutrientNutrient value per 100 gm1 cup chopped1 bunch1 spear (about 5" long)1 stalk0.5 cup, chopped or diced1 NLEA serving
Caffeine0 mg0 mg0 mg0 mg0 mg0 mg0 mg
U.S. Department of Agriculture, Agricultural Research Service. 2013. USDA National Nutrient Database for Standard Reference, Release 26. Nutrient Data Laboratory Home Page
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