Nutritional Value - Broccoli is a member of the cruciferous, or cabbage, family of vegetables. Though low in calories, broccoli is one of the most nutrient-rich foods. It is especially rich in vitamin C. A 1-cup serving of broccoli provides about the same amount of protein as a cup of corn or rice but less than one third the amount of calories. Broccoli is an excellent source of vitamins K,C, and A, as well as folic acid and fiber. It is also a very good source of phosphorus, potassium, magnesium, and the vitamins B6 and E. It also contains glucosinolates, phytochemicals with good anticancer effects, and the carotenoid lutein.
Health Benefits - Broccoli demonstrates remarkable anticancer effects, particularly in breast cancer. Compounds in broccoli known as glucosinolates, specifically indole-3-carbinol and sulforaphane, increase the excretion of the form of estrogen (2-hydroxyestrone) linked to breast cancer. Broccoli sprouts contain from thirty to fifty times the concentration of protective chemicals that are found in mature broccoli plants. Studies suggest that an ounce of sprouts a week can increase the ability of the liver to detoxify toxic compounds as well as decrease the growth of human papillomavirus linked to cervical cancer. Sulforaphane may also be effective in helping the body get rid of Helicobacter pylori. This bacterium is responsible for stomach ulcers and cancer. As broccoli is a rich source of lutein, it may be helpful in preventin the development of age-related macular degeneration, as this carotenoid concentrates in the retina, where it acts to protect it from damage.
Selecting & Storing - Broccoli should be dark green, or purplish green depending on the variety. The stalks and stems should be firm. Avoid wilted, soft, and noticeably aged broccoli. Broccoli is very perishable and should be stored in an open plastic bag in the refrigerator crisper, where it will keep for about four days. Do not wash broccoli before refrigerating as it will encourage its degenerating. Broccoli that has been blanched and frozen can be stored for up to one year. Broccoli sprouts should smell fresh, without any unpleasant odor. Use them within four days of purchasing. They do not withstand freezing.
Tips for Preparing - Broccoli can served cooked or raw, hot or cold.
- Broccoli can be lightly steamed for 9 to 12 minutes, sautéed, or stir-fried.
- Sprinkle lemon juice and sesame seeds over lightly steamed broccoli.
- Saute broccoli florets in olive oil with pine nuts, garlic and toss with pasta.
- Add salt and pepper to taste.
- Purée cooked broccoli and cauliflower, then add seasonings of your choice to make a simple, yet delicious soup. Add vegetable stock if required.
Safety - Broccoli contains goitrogens that can interfere with the functioning of the thyroid gland. Cooking helps to inactivate the goitrogenic compounds. People with existing thyroid problems should avoid eating raw broccoli and any other cabbage-family vegetables for this reason.
Nutritional Profile
1
stalk =
151 g
| Nutrient |
Amount | Unit |
| Proximates |
| Water | 89.3 | g |
| Energy | 34 | kcal |
| Protein | 2.82 | g |
| Total fat | 0.37 | g |
| Ash | 0.87 | g |
| Carbohydrate | 6.64 | g |
| Fiber, total | 2.6 | g |
| Sugars, total | 1.7 | g |
| Minerals |
| Calcium, Ca | 47 | mg |
| Iron, Fe | 0.73 | mg |
| Magnesium, Mg | 21 | mg |
| Phosphorus, P | 66 | mg |
| Potassium, K | 316 | mg |
| Sodium, Na | 33 | mg |
| Zinc, Zn | 0.41 | mg |
| Copper, Cu | 0.049 | mg |
| Fluoride, F | 0 | mcg |
| Manganese, Mn | 0.21 | mg |
| Selenium, Se | 2.5 | mcg |
| Vitamins |
| Vitamin C | 89.2 | mg |
| Thiamin | 0.071 | mg |
| Riboflavin | 0.117 | mg |
| Niacin | 0.639 | mg |
| Pantothenic acid | 0.573 | mg |
| Vitamin B6 | 0.175 | mg |
| Folate, total | 63 | mcg |
| Folic acid | 0 | mcg |
| Food folate | 63 | mcg |
| Folate (DFE) | 63 | mcg_DFE |
| Vitamin B12 | 0 | mcg |
| Vitamin A (IU) | 623 | IU |
| Vitamin A (RAE) | 31 | mcg_RAE |
| Retinol | 0 | mcg |
| Vitamin E (α-tocopherol) | 0.78 | mg |
| Vitamin K (phylloquinone) | 101.6 | mcg |
| Fatty Acids |
| Fatty acids, total saturated | 0.04 | g |
| Fatty acids, total monounsaturated | 0.01 | g |
| Fatty acids, total polyunsaturated | 0.038 | g |
| Cholesterol | 0 | g |
| Amino Acids |
| Tryptophan | 0.033 | g |
| Threonine | 0.088 | g |
| Isoleucine | 0.079 | g |
| Leucine | 0.129 | g |
| Lysine | 0.135 | g |
| Methionine | 0.038 | g |
| Cystine | 0.028 | g |
| Phenylalanine | 0.117 | g |
| Tyrosine | 0.05 | g |
| Valine | 0.125 | g |
| Arginine | 0.191 | g |
| Histidine | 0.059 | g |
| Alanine | 0.104 | g |
| Aspartic acid | 0.325 | g |
| Glutamic acid | 0.542 | g |
| Glycine | 0.089 | g |
| Proline | 0.11 | g |
| Serine | 0.121 | g |
| Hydroxyproline | 0 | g |
| Phytosterols |
| Sitosterol, beta | 0 | mg |
| Campesterol | 0 | mg |
| Stigmasterol | 0 | mg |
| Other |
| Alcohol, ethyl | 0 | g |
| Caffeine | 0 | g |
| Theobromine | 0 | g |
| Carotene, beta | 361 | mcg |
| Carotene, alpha | 25 | mcg |
| Cryptoxanthin, beta | 1 | mcg |
| Lycopene | 0 | mcg |
| Betaine | 0.1 | mcg |
| Lutein+zeaxanthin | 1403 | mcg |
| FLAVONOIDS |
| (-)-Epicatechin |
0 | mg |
| (-)-Epicatechin 3-gallate |
0 | mg |
| (-)-Epigallocatechin |
0 | mg |
| (-)-Epigallocatechin 3-gallate |
0 | mg |
| (+)-Catechin |
0 | mg |
| (+)-Gallocatechin |
0 | mg |
| Apigenin |
0 | mg |
| Cyanidin |
0 | mg |
| Delphinidin |
0 | mg |
| Hesperetin |
0 | mg |
| Malvidin |
0 | mg |
| Naringenin |
0 | mg |
| Pelargonidin |
0 | mg |
| Peonidin |
0 | mg |
| Petunidin |
0 | mg |
| Myricetin |
0.01 | mg |
| Luteolin |
0.86 | mg |
| Quercetin |
2.51 | mg |
| Kaempferol |
4.01 | mg |
NOTES:The analytical values for flavonoids are provided for only those compounds and foods that were available at the time of compiling the data (2006). It does not mean that other classes of compounds are not present in that particular food. A zero value, therefore, can mean that while kale, for example, is known to contain apigenin, luteolin and myricetin no values for these flavonoids are listed in the table, as data for these compounds in kale was not available.