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Broccoli

Broccoli — Nutrients, Health Benefits, and Shopping Tips

Broccoli photo

Listonic Team

September 4, 2024

A powerhouse of vitamins and minerals, broccoli is a cruciferous vegetable known for its health benefits. Learn about the nutrients it provides, discover the best ways to cook and store broccoli to preserve its nutritional integrity, and get tips on selecting the freshest produce at your local market.

Nutrients

Check the detailed nutritional values of broccoli, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 34 kcal

Nutrients per: 100 g% Daily Value*
Carbs7 g2.55%
Fiber3 g10.71%
Sugars2 g4%
Glycemic Index10 -
Protein3 g6%
Sodium33 mg1.43%
Total Fat0 -

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes broccoli stand out:

34

🍏 Low-Calorie Foods

10

🟢 Low Glycemic Index

Key takeaways

🛒
Select firm, dark green broccoli heads with tight florets. Avoid yellowing or limp stems.
😋
Broccoli is a member of the cruciferous vegetable family, known for its cancer-fighting properties.
📦
Store fresh broccoli in the refrigerator, in a plastic bag or the crisper drawer, and use within three to five days. For longer storage, you can blanch and freeze broccoli in an airtight container or freezer bag for up to eight months.

Health benefits

Find out how broccoli can be a powerful addition to your meals, supporting a nutritious lifestyle and boosting your vitality.
  • Rich in vitamins and minerals such as Vitamin C, Vitamin K, folate, and potassium, which are essential for overall health and well-being.
  • High in fiber, supporting digestive health, promoting regular bowel movements, and maintaining a healthy gut microbiome.
  • Contains antioxidants such as sulforaphane, which help protect the body from free radicals and reduce the risk of chronic diseases.
  • Supports bone health with its high calcium and Vitamin K content, which are important for bone density and strength.
  • Boosts immune system due to its high Vitamin C content, which helps in fighting infections and maintaining overall health.

Health risks

Learn about the possible health risks and concerns associated with broccoli.
  • Digestive discomfort such as gas or bloating due to its high fiber content and certain carbohydrates that can be difficult to digest.
  • Potential for goitrogens as broccoli contains compounds that can interfere with thyroid function, particularly when consumed raw in large amounts.
  • Potential pesticide residue on conventionally grown broccoli, which can pose health risks over time if not properly washed.
  • Possible interaction with blood thinners due to the high vitamin K content in broccoli, which can affect blood clotting in individuals taking these medications.
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How to choose broccoli

Broccoli should have tight, dark green florets and firm stalks, indicating freshness and tenderness. The cut ends of the stalks should be moist, not dry or woody.

Avoid broccoli with yellowing florets or wilted leaves, signs of aging and decreased nutritional value. Also, avoid any with slimy spots or a strong odor, indicators of decay.

How to choose broccoli

How to store broccoli

Broccoli should be stored in the refrigerator, preferably in the crisper drawer. Placing it in a perforated plastic bag helps maintain its freshness and crispness for up to a week. Properly stored, broccoli retains its nutrients and texture.

Excess moisture can cause broccoli to spoil, so keeping it dry is important. Do not wash before storing, as residual water can accelerate spoilage. Keeping broccoli away from ethylene-producing fruits helps prevent premature yellowing.

✅ Extra Tip

Consider wrapping the stems in a damp paper towel before placing it in the perforated bag; this helps maintain moisture in the stems without making the florets too wet.

How long does it last?

Broccoli can last for 3-5 days in the refrigerator. To extend its freshness, store it in a plastic bag with a slightly damp paper towel. For longer storage, broccoli can be blanched and frozen, lasting up to 12 months.

What to do with leftovers?

Leftover broccoli can be used in a variety of dishes. Chop it up and add it to stir-fries with other vegetables and protein, or mix it into a pasta dish with a creamy sauce. Broccoli is also great in quiches or frittatas, where it adds both flavor and texture.

Use broccoli in soups, such as broccoli cheddar soup, or add it to a casserole with cheese and rice for a comforting meal. If you have a lot of broccoli, consider roasting it with olive oil, garlic, and lemon for a simple side dish. Broccoli can also be blended into a pesto with nuts and parmesan, or mixed into a salad with grains and a tangy dressing. For a quick snack, dip steamed broccoli in hummus or serve it with a cheese sauce for a tasty bite.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How broccoli supports specific health conditions

Broccoli is packed with fiber, promoting digestive health by supporting bowel regularity. It is also a rich source of vitamin C, enhancing immune health, and contains antioxidants like sulforaphane, which may reduce inflammation and support heart health. Additionally, broccoli is high in vitamin K and calcium, contributing to bone health and helping to prevent osteoporosis.

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