Broccoli Nutrition Facts: Calories, Fiber, and More Similar to other vegetables, broccoli is high in water and low in calories. Produce for Better Health Foundation. 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. Store in air-tight bags in the freezer for up to a year. Nutrition facts for Broccoli, raw, recommended daily values and analysis. This vegetable may thus boost eyesight in individuals with a low vitamin A intake. Broccoli is an edible green plant in the cabbage family whose large flowering head, stalk and small associated leaves are eaten as a vegetable. Calories, fat, protein, and carbohydrate values for for Raw Broccoli and other related foods. However, that is not the case. Log Food. 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. Broccoli heads, or the florets at the top, and the attached stem are the edible parts of the plant. 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. These vegetables are known for their beneficial health effects. People often wonder if they can eat all of the vegetable, including thick stalk. Broccoli Sprouts Nutrition Info & Health Benefits. To store broccoli, place it in the refrigerator for up to 2–3 days. Keep the vegetable dry until you are ready to cook with it. 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). The sugars are fructose, glucose, and sucrose, with small amounts of lactose and maltose (4). Blanching broccoli can also help to reduce bitterness. 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. 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. 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. The nutrition information provided is a compilation of product testing, data provided by an independent testing facility commissioned by P.F. Serving Size: cup, chopped or diced (44 g grams) Amount Per Serving. Calories, fat, protein, and carbohydrate values for for Steamed Broccoli and other related foods. Labensky, SR, Hause, AM. \"Antioxidants can help find and neutralize free radicals that cause cell damage,\" Jarzabkowski told Live Science. Broccoli: Nutrition. Free radicals are unstable molecules made during metabolism. This green veggie can be … Discuss with a registered dietitian nutritionist or your healthcare provider for more information.. Find nutrition facts for over 2,000,000 foods. If there is no fresh broccoli at your market, most supermarkets sell frozen broccoli that can be just as nutritious as fresh broccoli. There are many varieties of broccoli although your local grocery store isn't likely to carry all of them. Bile acids are formed in your liver, stored in your gallbladder, and released into your digestive system whenever you eat fat. A unique family of plant compounds called isothiocyanates sets cruciferous vegetables apart from other veggies. 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, Verywell Fit uses cookies to provide you with a great user experience. The damage they can cause may lead to cancer, according to the National Cancer Institute. Broccoli is usually well tolerated, and allergy is rare. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . University of … Broccoli is associated with several health benefits. Daily Goals. Log In. National Institutes of Health Office of Dietary Supplements. University of Illinois Extension. Steam, s​auté, or roast it to compliment your main meal or use the stems to make soup. per 1/2 cup of chopped - Calories: 22kcal | Fat: 0.27g | Carbs: 3.95g | Prot: 2.32g The glycemic index (GI) for broccoli is 10. You need this antioxidant to protect your cells from damage and promote healing throughout your body. Some people get concerned about the smell of broccoli and wonder if the smell indicates that the broccoli has gone bad. 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. 31 Cal. 2018;10(5):595. It is also an excellent source of vitamin K, important in bone health and wound healing. There are 31 calories in 1 cup chopped of Broccoli. In fact, it provides a little bit of almost every nutrient you need. It does, however, contain a small amount of omega-3 fatty acids, in the form of alpha-linolenic acid (ALA). If you’re looking for a health boost, consider adding this cruciferous vegetable to your diet today. 33 % 3g Protein. This article reviews sulforaphane, including its benefits. 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. The nutrition facts for 1 cup (91 grams) of raw broccoli are (3): Broccoli’s carbs mainly consist of fiber and sugars. 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). The left side had some broccoli sprouts rubbed on, essentially, and washed off three days prior, and you can still see how protected the cells are. The rounding up of figures is based upon guidelines of the FDA. Nutrition Facts. The main active ingredient in broccoli is thought to be sulforaphane, which may protect our brains, protect our eyesight, protect our bodies against free radicals, boost our detoxification enzymes, and help prevent and treat cancer. Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. Cruciferous vegetables and cancer prevention. What’s more, this vegetable may help lower cholesterol and boost eye health. Broccoli has only a trace amount of fat and is cholesterol-free. At only 31 calories a cup, broccoli is a popular addition to the plates of those looking to lose weight. Vegetables are a very important food group on a low-carb diet. Eatright.org. Broccoli is a low GI food, which means that it has a minimal effect on blood sugar levels. Produce for Better Health. Linus Pauling Institute. According to one study of 99,826 women, those with the highest fiber intake had the lowest risk of diabetes. Updated April, 2019. Micronutrients for Health. It can promote gut health, help prevent various diseases, and aid weight loss (5, 6). Academy of Nutrition and Dietetics. This article tells you everything you need to know about broccoli. Nutrition information for the cup sizes and ice amounts are approximate values based on FDA-prescribed rounding rules. On Cooking: A Textbook of Culinary Fundamentals. Substances in broccoli bind with bile acids in your gut, increasing their excretion and preventing them from being reused (35). Minerals in broccoli include manganese, potassium, and phosphorus. World's Healthiest Foods. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Get full nutrition facts and other common serving sizes of Broccoli including 1 spear and 1 cup chopped. One cup of broccoli has as much vitamin C as an orange. Afterward, the bile acids are reabsorbed into your bloodstream and used again. Potential health benefits of broccoli--a chemico-biological overview. Get nutrition tips and advice to make healthy eating easier. This article reviews whether mayo is safe when…. Calories, fat, protein, and carbohydrate values for for Raw Broccoli and other related foods. This effect has been linked to a reduced risk of heart disease and cancer (2). Broccoli sprouts are best known for having cancer-fighting antioxidant properties, due to the enzyme sulforaphane. Actual nutritional values will vary based on cup fill level, type and precise amount of ice, and fountain equipment performance. Start your food diary today! Broccoli is higher in protein than most vegetables. 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