Serving Size: 1 cup, chopped. guide to observational vs. experimental studies. 6 g carbohydrate. It is easy to prepare and edible both raw and cooked. Remove from the produce bag to allow ventilation. What do you eat on a keto diet? J Oral Maxillofac Pathol. To store broccoli, place it in the refrigerator for up to 23 days. Calories in 1 oz broccoli - 10, Broccoli. Fatty acids. Broccoli, cooked from fresh (0.5 cup) contains 5.6g total carbs, 3g net carbs, 0.3g fat, 1.9g protein, and 27 calories. 2023 Dotdash Media, Inc. All rights reserved. References: USDA database, Handbook 8 palm program Bowes and Church How Much Do You Need? Broccoli food allergies are infrequent, but isolated caseshave been reported. Broccoli is high in many vitamins and minerals, including folate, potassium, manganese, and vitamins C and K1. The Cochrane Database of Systematic Reviews 2016: Dietary fibre for the primary prevention of cardiovascular disease [systematic review of randomized trials; strongevidence] ↩ Obesity Reviews 2011: Effects of dietary fibre on subjective appetite, energy intake and body weight: a systematic review of randomized controlled trials [systematic review of randomized trials; strongevidence] ↩ Soluble fiber is fermented by bacteria that live in your gut, while insoluble fiber helps bulk up your stools and makes them easier to pass. A healthier life starts now with your free trial! This article reviews sulforaphane, including its benefits. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. 1 oz broccoli contains about 42% of Vitamin C, How much calcium is in 1 oz broccoli? Riced broccoli has calcium. Over time, that adds up. Cook on high setting for 8 minutes (Microwave cooking times may vary from one oven to another. Steam, saut, or roastit to compliment your main meal or use the stems to make soup. Broccoli is loaded with nutrients, but you can do more with it than boil. A 1 Oz Broccoli of Broccoli contains about 10 Calories per serving. Eat within 2 to 3 days. Scientists believe these effects are due to vitamin C,phenolic compounds,carotenoids,vitamin E,and isothiocyanates. Vitamin A, or retinol, is only found in animal foods. You may feel a tingling on your lips and tongue. However, some considerations are worth mentioning. Your body converts this compound into sulforaphane, which protects your cells against inflammation and a wide variety of diseases. 60 to 90 (depending on brand) Cocktails: (carbohydrates depend on recipe used) Alexander. Weight loss. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. One cup of chopped, cooked broccoli has 5 grams of fiber. You can maintain a beautiful green hue by blanching your broccoli firstthis will not only enhance the broccoli's color but also help soften the stems. Vitamin K. Consumer Fact Sheet. Broccoli has only a trace amount of fat and ischolesterol-free. or "How many meals a day should you eat?" If youre trying to lose weight, including broccoli in your diet along with nourishing foods that are higher in protein and fat can be a winning strategy. 1 oz broccoli contains 0.01g of saturated fat, How much polyunsaturated fat is in 1 oz broccoli? Broccoli Nutrition Facts and Health Benefits. According to some older research, substances in broccoli bind with bile acids in your gut, increasing their excretion and preventing them from being reused (36). 1 For the dressing: Whisk together the mayonnaise, vinegar, honey, salt, and pepper in a large bowl until smooth. Calories per serving of Roasted Broccoli (1 cup/serving) 80 calories of Olive Oil, (0.67 tbsp) 41 calories of Broccoli, fresh, (1.67 cup, chopped) 1 calories of Lemon Juice, (0.17 fl oz) 1 calories of Garlic, (0.17 clove) Nutrition & Calorie Comments Great! A few delicious ways to enjoy your sprouts include: PLOS One Journal: Sulforaphane Bioavailability from Glucoraphanin-Rich Broccoli., Antioxidants & Redox Signaling: Dietary Sulforaphane in Cancer Chemoprevention: The Role of Epigenetic Regulation and HDAC Inhibition., Proceedings of the National Academy of Sciences: Sulforaphane inhibits extracellular, intracellular, and antibiotic-resistant strains of Helicobacter pylori and prevents benzo[a]pyrene-induced stomach tumors., National Library of Medicine: Role of Sulforaphane in Protection of Gastrointestinal Tract Against H. pylori and NSAID-Induced Oxidative Stress.. Content is reviewed before publication and upon substantial updates. 1 oz broccoli contains about 4% of Vitamin A, How much of Vitamin C is in 1 oz broccoli? Broccoli is bursting with vitamins and minerals. To choose the best broccoli, look for tight, deep green florets and a firm stalk. 2016;2016:8413767. doi:10.1155/2016/8413767. According to one 2008 study, steamed broccoli may be more effective at binding bile acid, which could theoretically lead to lower cholesterol levels. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian andcertified diabetes care and education specialist. 1 oz broccoli . Cardiovascular Health Benefits of Specific Vegetable Types: A Narrative Review. One is that it's a good source. Hearst Magazine Media, Inc. All Rights Reserved. 1 oz broccoli contains about 0.8g of protein, How much of Vitamin A is in 1 oz broccoli? A one-cup serving (150 grams) of chopped, cooked broccoli has 55 calories, which is still very few.7. Its recommended to limit your daily sodium intake to 2000 mg or 2 grams per day. Fiber, the indigestible part of carbohydrate, can help to reduce cholesterol, promote bowel health, regulate blood sugars, and aid in weight loss. [rat study; very weak evidence], Journal of the American Medical Association 2019: Compound in broccoli restores tumor suppressor activity Blended into a smoothie with fruits and vegetables. Add frozen vegetables. Eatright.org. 144. (1 Oz Serving) Nutritional value of a cooked product is provided for the given weight of cooked food. Ingredients Weight Water Spaghetti noodles, whole-wheat, uncooked Tofu, firm, drained, cubed 2" Soy sauce, low-sodium Sesame oil Brown sugar, packed *Garlic, fresh, minced Ginger root, shredded Red pepper flakes Canola oil Broccoli, fresh, chopped Sesame seeds Quantity Weight 32 fl oz 122 oz 5 lb 4 oz - - - - - - - - - - - - - - 2 lb 1 oz - - 2020. 85 g of Fried broccoli contains 13.60 mcg vitamin A, 25.4 mg vitamin C, 0.09 mcg vitamin D as . All rights reserved. American Heart Association. There have been reports of the food-pollen syndrome if you have hay fever due to mugwort pollen. 1 oz broccoli contains about 1% of calcium, How much Iron is in 1 oz broccoli? Nutritional Info from the WebMD Ingredients Guide Serving Size 0.5 Cup Calories 19 % Daily Value* Total Fat 0 g 0% Saturated Fat 0 g 0% Trans Fat 0 g Cholesterol 0 mg 0% Sodium 11 mg 0%. Its also been credited with impressive health benefits. Broccoli is usually well tolerated, and allergy is rare. In a Whats more, this vegetable may help lower cholesterol and boost eye health. Broccoli is also rich in indole-3-carbinol, another compound with potential anti-cancer effects: Molecular Nutrition & Food Research 2016: Research on cruciferous vegetables, indole-3-carbinol, and cancer prevention: A tribute to Lee W. Wattenberg [overviewarticle; ungraded] ↩ Plant Foods for Human Nutrition 2019: Dietary broccoli sprouts protect against myocardial oxidative damage and cell death during ischemia-reperfusion [mouse study; very weak evidence], Preventive Nutrition and Food Science 2017: Broccoli ( Brassica oleracea) reduces oxidative damage to pancreatic tissue and combats hyperglycaemia in diabetic rats Only cook for 23 minutes, then plunge into cold water to stop the cooking process. Its been washed, cut, and is ready for the microwave, steamer, or skillet. 2,000 calories a day is used for general nutrition advice. The sugars are fructose, glucose, and sucrose, with small amounts of lactose and maltose (4). ↩ Several systematic reviews of randomized controlled studies (RCTs) have concluded that low-carb diets are often superior to low-fat diets for weight loss and reducing blood glucose levels in people with type 2 diabetes: Obesity Reviews 2016: Impact of low-carbohydrate diet on body composition: meta-analysis of randomized controlled studies [strong evidence], Nutrients 2020: Impact of a ketogenic diet on metabolic parameters in patients with obesity or overweight and with or without type 2 diabetes: A meta-analysis of randomized controlled trials [systematic review of randomized trials; strongevidence]. Consuming the food with another food changes the GI. Placing a piece of bread into the bottom of the pot when cooking is said to help absorb odors. 9 mg of sodium. Avoid broccoli with a soft or bendable stalk or yellowish florets. 0.7 g of fiber. Cruciferous vegetables like broccoli have a reputation for protecting against cancer and other diseases, due in large part to the phytochemicals they contain. Broccoli is one of the most healthy vegetables because of its high amount of vitamin C, K, A, and folate, along with certain compounds that are very effective for preventing and treating cancerous cells. Broccoli. She is also Good Housekeepings on-staff fitness and exercise expert. In a separate bowl mix remaining 1/2 cup cheese, cracker crumbs and butter. "Look for broccoli that is firm with deep green crowns of tightly-closed buds," Pike advises. If you want to cook broccoli, consider lightly steaming it instead. Cruciferous vegetables are low-calorie, and rich in folate, vitamins C, E, and K, and fiber. Broccoli contains beta carotene, which your body converts into vitamin A. (1 Oz Serving) Here are a few ideas for making broccoli taste great: In a rush? Pour into casserole dish. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. The most abundant one is sulforaphane. The calories in broccoli are 66% carbohydrate, 27% protein, and 7% fat. 2.5 g protein. However, note that broccoli provides less than 1% of the DV for vitamin A. Eating foods high in fiber helps you feel full longer after eating. Please enable JavaScript in order to use this website. 1.88 (g), 1% of daily value. This may be one of many reasons the American Heart Association includes broccoli in their healthy eating pattern, emphasizing vegetables, fruits, and whole grains. The https:// ensures that you are connecting to the official website and that any information you provide is encrypted and transmitted securely. Read more about our policies and work with evidence-based guides, nutritional controversies, our editorial team, and our medical review board. 1 oz broccoli contains about 0mg of potassium, How much dietary fiber is in 1 oz broccoli? 100-Calorie Serving. Note that GI only reflects how the food affects blood sugar when you eat it alone. Soak two tablespoons of broccoli seeds overnight and rinse them. Calories 9.9. Try these: Pickled Asparagus Spears Foster's Pickled Asparagus Spears Foster's Pickled Asparagus Spears Foster's Pickled Asparagus Spears Foster's Pickled Asparagus Spears Still, it may have undesirable effects on the thyroid in some people and may interfere with blood-thinning medicine. Broccoli is primarily a carbohydrate-based food as it contains 66% carbohydrates and 27% protein. This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits (2, 3). 1 oz broccoli contains about 10 Calories per serving. Although it isnt universal, for many, these benefits are real. Nutrients. But you still should include other protein sources in your diet to meet your daily needs. calories out of which % Daily Value*. 2 Calories: 31 Fat: 0.3g Sodium: 30mg Carbohydrates: 6g Fiber: 2.4g Sugars: 1.5g Protein : 2.5g Vitamin C: 81.2mg Calcium: 42.8mg Vitamin K: 92.8g Magnesium: 19.1mg Carbs Try some of our favorites: Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. Step. Broccoli is rich in nutrients, yet low in carbs and calories. These 19 veggies will prove your protein theories wrong! Sulforaphane is a natural plant compound found in many cruciferous vegetables like broccoli. Since broccoli releases ethylene gas as it sits, Pike says it's important to let the veggie breathe by keeping it loosely wrapped in an unsealed plastic bag. 1 oz broccoli Should you find any inaccuracy in this guide, please email andreas@dietdoctor.com. Broccolini is becoming more popular. Avoid overcooking, as it will not only make it less visually appealing but will reduce the availability of vitamins and minerals. This could potentially help reduce the risk of heart disease (37). Test subjects who ate 2.5 ounces of broccoli sprouts every day showed lower levels of ulcer-causing bacteria than those who munched on alfalfa sprouts instead. Plus, whether it's best to eat cooked or raw. Admittedly, plain broccoli doesnt taste wonderful to everyone. Broccoli, raw nutrition facts and analysis.. mg. A food item is considered high in fiber if the fiber content is over 5g. How much protein is in Broccoli, 1 oz.? Some claim that raw honey is healthier than regular. Some studies suggest that eating higher amounts of cruciferous vegetables like broccoli, cabbage, cauliflower, Brussels sprouts, and kale can reduce the risk of certain types of cancer, including prostate, lung, and breast cancer. Nutrition Profile: Diabetes Appropriate Heart Healthy High-Protein Nut-Free Soy-Free Jump to Nutrition Facts Ingredients 1 (12-ounce) package steam-in-bag broccoli florets 1 tablespoon canola oil 1 cup prechopped onion 2 (8-ounce) packages presliced mushrooms 3 tablespoons all-purpose flour 1 cups fat-free milk Just be sure to cut off the bottom one to two inches, which can be tough and woody. You can read more about this in our guide to observational vs. experimental studies. Broccoli contains agroup of substances known as glucosinolates, sulfur-containing chemicals. Try to increase your daily fiber intake to at least 30 grams per day. Eating raw sprouts can increase your risk of exposure to these food-borne illnesses. 10 The nutrition facts for 1 cup (90 g) of raw broccoli are ( 4 ): Calories: 35 Protein: 2.3 g Carbs: 5.6 g Fiber: 2.2 g Fat: 0.3 g Vitamin C: 91% of the Daily Value (DV) Vitamin K: 77% of the. This guide is written by Franziska Spritzler, RD and was last updated on June 17, 2022. Broccoli is very low in calories, providing only 35 calories per cup, or 90 grams (g). 22.7% 8.8% 68.5% Protein Total Fat Total Carbohydrate 55 cal * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 1 oz broccoli contains about 0mg of cholesterol, How much sodium is in 1 oz broccoli? Sugar in a 1 oz broccoli is about 0.48 g and the amount of protein in a "Steaming or microwaving helps broccoli retain more vitamin C than boiling it, so raw or steamed may be your best bet," Pike explains. Cooked Broccoli (Fat Not Added in Cooking), Broccoli (Spears, with Salt, Frozen, Drained, Cooked, Boiled), Cooked Broccoli with Cheese Sauce (from Fresh), Cooked Broccoli with Mushroom Sauce (from Fresh), Panera Bread Vegetarian Creamy Tomato Soup - Group, Panera Bread Vegetarian Creamy Tomato - Cup, Panera Bread Vegetarian Creamy Tomato - Bowl, Panera Bread Vegetarian Creamy Tomato - Bread Bowl, Panera Bread Ten Vegetable Soup - Bread Bowl. They can only show an association between a behavior (e.g., eating broccoli) and an outcome (e.g., better health). WebMD does not provide medical advice, diagnosis or treatment. [overviewarticle; ungraded] ↩ Small trials of overweight people and smokers found that increased intake of broccoli or broccoli sprouts reduced levels of c-reactive protein (CRP): Clinical Nutrition 2019: Effects of long-term consumption of broccoli sprouts on inflammatory markers in overweight subjects [non-controlled study; weakevidence], International Journal of Food Sciences and Nutrition 2014: Effect of 10-day broccoli consumption on inflammatory status of young healthy smokers [non-controlled study; weakevidence]. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Vegetables Nutrition Facts Raw, Edible Weight Portion, Percent Daily Values (%DV) are based on a 2,000 calorie diet. Broccoli (Brassica oleracea) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts (1). Like cabbage, broccoli is a member of the cruciferous family of vegetables that also includes Brussels sprouts, cauliflower, and kale. You also could try microwaving broccoli, which allows you to retain more of the nutrients in broccoli. This variety is bright green and leafy and technically a turnip family member. They also had less inflammation. Get detailed nutrition data for over 200,000 foods. The sulforaphane found in broccoli sprouts helps fight the type of bacteria that causes ulcers. Bile acids are formed in your liver, stored in your gallbladder, and released into your digestive system whenever you eat fat (34, 35). Keep the vegetable dry until you are ready to cook with it. Plus, mushiness and a rotten smell is an indication that the broccoli is no longer fresh. Broccoli, raw nutrition facts and analysis per 1 cup chopped (91 g) Broccoli, raw contains 31 calories per 91 g serving. Broccoli has been shown to protect certain cells from oxidative stress, reducing the incidence of chronic health disorders such as heart disease. Whats more, its also a decent source of fiber and provides other beneficial compounds that may help promote eye health, lower cholesterol levels, and protect against chronic disease. Season to taste, stir and serve. When chopped or cooked, these vegetables release compounds that have a familiar and fairly strong sulfur aroma. This includes sulforaphane, whose precursor glucoraphanin is especially abundant in young broccoli sprouts.14, However, most experimental studies linking broccoli to better health have been conducted in animals or test tubes, which is considered very weak evidence.15, Other data on broccoli and health comes from observational or epidemiological research. Protective effects of broccoli extracts and sulforaphane against hydrogen peroxide induced oxidative stress in B16 cells. Use frozen broccoli. doi:10.1016/j.heliyon.2019.e01310, Al Dhaheri AS, Al Maawali AK, Laleye LC, et al. An official website of the United States government, : High fiber foods help in lowering cholesterol levels. Vegetables are highly nutritious and offer protection against a number of chronic illnesses. (If using a large or less . Broccoli microgreens protein is about 2.3 g per 100 g FW. Effects of domestic cooking on flavonoids in broccoli and calculation of retention factors. Although it can be an acquired taste, broccoli is filling and provides several nutrients for very few calories. BMC Nutr. 2000 calories a day is used for general nutrition advice. At this time, a few clinical trials have tested the effects of broccoli, broccoli sprouts, or broccoli sprout extract on various health markers.18 In some but not all studies, consuming broccoli or broccoli sprout extract was found to lower markers of inflammation in the blood.19 Results from other trials suggest that in some cases, broccoli sprout extract may lower blood sugar, increase insulin sensitivity, and improve some markers of heart disease risk.20. Most information at Diet Doctor is free forever. Very rarely, this can progress to a swollen throat or anaphylaxis. This results in the synthesis of new bile acids from cholesterol, reducing total levels of this marker in your body. Is eating broccoli raw better than cooked? Besides being a good source of fiber and vitamin C, Collins says there are many other benefits to adding riced broccoli to your meals. USDA FoodData Central: Broccoli Sprouts., Johns Hopkins Medicine: Broccoli Sprout Compound May Restore Brain Chemistry Imbalance Linked to Schizophrenia.. 0 Broccoli is a cruciferous vegetable rich in antioxidants and other beneficial plant compounds. 1 oz broccoli contains about 9mg of sodium, How much potassium is in 1 oz broccoli? Dry your sprouts on paper toweling before you put them in the refrigerator. Your daily values may be higher or lower depending on your calorie needs. Blanching is acooking technique in which food is briefly immersed in saltedboiling water(about 30 seconds) and thenrapidly cooled in ice water. Saturated Fat 0g. B. Now dinner's complete with Birds Eye Steamfresh Premium Selects sides. GuideDo you need to eat fruits and vegetables to be healthy? 2012;63(7):767-71. doi:10.3109/09637486.2012.665043, Blekkenhorst LC, Sim M, Bondonno CP, et al. Here are the top 14 health benefits of broccoli. Brown Rice vs. White Rice: Which is Better? Get instant access to healthy low-carb and keto meal plans, fast and easy recipes, weight loss advice from medical experts, and so much more. UCSF Health medical specialists have reviewed this information. You may think you have to get your protein from meat, nuts, or eggs. Food Labeling & Nutrition, Recalls, Market Withdrawals and Safety Alerts, Label Claims for Food & Dietary Supplements, Nutrition Labeling Information for Restaurants & Retail Establishments, Nutrition Education Resources & Materials. Labensky, SR, Hause, AM. Find calories, carbs, and nutritional contents for Broccoli (Per Ounce) and over 2,000,000 other foods at MyFitnessPal 7.24% carbs, 0.41% fat, and 0% alcohol. All our evidence-based health guides are written or reviewed by medical doctors who are experts on the topic. One issue is that researchers typically rely on self-reported intake via food frequency questionnaires, which have been criticized as highly inaccurate.17. 1 oz broccoli contains 0.01g of polyunsaturated fat, How much monounsaturated Fat is in 1 oz broccoli? Amount Per Serving. Vegetables are a very important food group on a low-carb diet. Rinse and drain the growing sprouts twice a day. 12-ounce can or bottle. So, go ahead and steam, microwave, fry, or boil your broccoli. 1 oz broccoli Case Rep Dermatol Med. 3rd ed. There are 55 calories in Broccoli (Cooked) coming from 23% protein, Plus, cooking cruciferous vegetables can make them easier for your body to digest. Studies suggest that isothiocyanates reduce oxidative stress, decrease inflammation, and combat the development and growth of cancer (28, 29, 30). Broccoli provides fiber, the non-digestible portion of carbs that can improve constipation and irritable bowel syndrome (IBS) symptoms in some people.8 Fiber has also been linked to other health benefits, such as lower blood sugar and cholesterol levels.9Additionally, it may reduce appetite and help you feel full.10. You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers. These bioactive compounds may have numerous health benefits. Broccoli is a cruciferous vegetable that belongs to the Brassicagenus of plants. Broccoli is a low GI food, meaning it has a minimal effect on blood sugar levels. flavor dimension. Heating Instructions: Microwave: Place broccoli and cauliflower and 2 tablespoons water in a microwave-safe casserole dish and cover. These are the types of broccoli with thick stalks and bright green florets. 1/4 cup (0.75 oz) 100-Calorie Servings of Vegetables. 27.4% 8.1% 64.5% Protein Total Fat Total Carbohydrate 30 cal. A unique family of plant compounds called isothiocyanates sets cruciferous vegetables apart from other veggies. Birds Eye Premium Broccoli Florets are specially selected, picked at the peak of freshness, and flash frozen to lock in nutrients. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. She adds that some yellow flowering at the tips is fine, but you'll want to avoid wilted-looking florets with a lot of yellow flowering. Most of the health benefits of broccoli sprouts come from their high level of glucoraphanin. Tender baby broccoli plants, known as broccoli sprouts, are an increasingly popular health food. Cover and refrigerate 1 hour or overnight. Nutritional Elements Like most veggies, both kale and broccoli are incredibly light on carbs and fat. The effect of nutritional composition on the glycemic index and glycemic load values of selected Emirati foods. Get full nutrition facts for 1 oz broccoli, Broccoli and plan your meals using our online calorie counter and nutrition facts finder. Moreover, people who eat a lot of cruciferous vegetables are also less likely to smoke and more likely to eat a nutritious diet, exercise regularly, drink alcohol in moderation, and practice other health-conscious behaviors, compared to those who eat fewer cruciferous vegetables. What exactly are fruits and vegetables and how many servings should you have? Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. How does a keto diet work? A 100-g serving of broccoli contains 2.8 g of protein and 34 calories. So while its certainly possible perhaps even probable that eating broccoli and other cruciferous vegetables can improve health and reduce disease risk, we need much more high-quality experimental human research to say this with certainty. 1 medium (4 oz) jicama. Let stand covered 4 minutes. A Broccoli also contains several phytochemicals (plant chemicals) that are responsible for its color, smell, and flavor. 2020;24(2):405. doi:10.4103%2Fjomfp.JOMFP_126_19, Rajendran P, Rengarajan T, Nandakumar N, Palaniswami R, Nishigaki Y, Nishigaki I. Kaempferol, a potential cytostatic and cure for inflammatory disorders. Broccoli is a popular vegetable enjoyed around the globe. banana chips. Calories from Fat 1. This food consists of 89.95% water, 2.4% protein, Broccoli is loaded with compounds that are believed to protect against cancer. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Your Daily Values may be higher or lower depending on your calorie needs. Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat. Our evidence-based guides are updated at least once per year to reflect and reference the latest science on the topic. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist, counseling patients with diabetes. What should you expect, what is normal and how do you maximize your weight loss or break a plateau on keto? Broccoli is a low calorie food, primarily containing carbs and protein with little fat. Though broccoli supplements are also available, they may not contribute an equivalent amount of isothiocyanates and thus may not offer the same health benefits as eating whole, fresh broccoli. Instead of being quick to discard the stalks and leaves, get creative; shred the stalks for broccoli slaw or riced veggies and use the leaves in omelettes or stir fry. National Cancer Institute. 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. Vitamins and minerals. You'll consume 116% of your daily recommended intake in a one-cup serving of broccoli. Some studies have shown sulforaphane to be an effective treatment for a number of mental health disorders. sweet potato. Role in cancer prevention and therapy, Kaempferol, a potential cytostatic and cure for inflammatory disorders, Protective effects of broccoli extracts and sulforaphane against hydrogen peroxide induced oxidative stress in B16 cells, Mugwort-mustard allergy syndrome due to broccoli consumption. 2014: The American Journal of Gastroenterology 2014: The Cochrane Database of Systematic Reviews 2016: BMJ Open Diabetes Research and Care 2017: Molecular Nutrition & Food Research 2016: Preventive Nutrition and Food Science 2017: Journal of the American Medical Association 2019: International Journal of Food Sciences and Nutrition 2018: Cancer Epidemiology, Biomarkers & Prevention 2005: International Journal of Food Sciences and Nutrition 2014: The Journal of Allergy and Clinical Immunology 2016: International Journal of Food Sciences and Nutrition 2012: Diabetes Research and Clinical Practice 2012: Vitamin C: 89 mg (149% of the recommended daily intake, or RDI), Folate (Vitamin B9): 63 mg (16% of the RDI), Vitamin A (from beta-carotene): 623 IU (12% of the RDI). Role in cancer prevention and therapy. Yet, even after boiling, broccoli remains pretty high in vitamin C compared to many other foods.