Broccoli Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories34

Total Fat0.4g

Saturated Fat0.0g

Total Carbs6.6g

Fiber2.6g

Sugars1.7g

Protein2.8g

Macro Breakdown

Protein2.8g (27%)

Carbs6.6g (64%)

Fat0.4g (9%)

Glycemic Impact

Glycemic Index	15 (Low)
Glycemic Load	1
Insulin Index	30

Health Scores (0-10)

9.2

Metabolic

9.0

Inflammation

7.0

Hormonal

8.5

Gut Health

8.5

Skin Health

7.5

Brain Health

8.0

Bone Health

5.0

Sleep

5.5

Exercise

9.0

Longevity

8.5

Detox

9.5

Immunity

8.0

Pral

7.0

Satiety

9.5

Nutrient Density

7.0

Bioavailability

7.5

Electrolyte

7.0

Methylation

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	34.0 kcal	2% DV
Protein	2.8 g	6% DV
Total Fat	0.4 g	1% DV
Carbohydrate	6.6 g	2% DV
Fiber	2.6 g	9% DV
Sugar	1.7 g	3% DV
Sodium	33.0 mg	1% DV
Calcium	47.0 mg	4% DV
Iron	0.7 mg	4% DV
Magnesium	21.0 mg	5% DV
Phosphorus	66.0 mg	5% DV
Potassium	316.0 mg	7% DV
Zinc	0.4 mg	4% DV
Vitamin C	89.2 mg	99% DV
Vitamin B6	0.2 mg	10% DV
Folate	63.0 µg	16% DV
Vitamin A	31.0 µg	3% DV
Vitamin E	0.8 mg	5% DV
Vitamin K	101.6 µg	85% DV

Amino Acid Profile

Amino Acid	Amount / 100g
Tryptophan	0.033g
Threonine	0.088g
Isoleucine	0.079g
Leucine	0.129g
Lysine	0.135g
Methionine	0.038g
Phenylalanine	0.117g
Valine	0.125g
Histidine	0.059g

Fatty Acid Breakdown

Fatty Acid	Amount / 100g
saturated	0.040g
monounsaturated	0.010g
polyunsaturated	0.040g

Compare Broccoli With...

Spinach (Raw)
23 cal Sweet Potato
86 cal Kale
49 cal Carrot
41 cal Potato (Baked)
93 cal

Health Condition Relevance

🩸

Anemia

vitamin c, folate. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

🔥

Inflammation

vitamin c, vitamin e, fiber. Omega-3 EPA/DHA → resolvins (pro-resolving mediators). Antioxidants neutralize free radicals. Fiber .

✨

Skin Health

vitamin c, vitamin e. Vitamin C is required for collagen cross-linking. Zinc reduces inflammation and sebum. Vitamin A reg.

Hormonal & Metabolic Impact

🧬 Vitamin B6 → Progesterone, Dopamine (10% DV)

Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.

🧬 Fiber → Estrogen, Insulin (9% DV)

Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.

Anti-Nutrients & How to Reduce Them

⚠️ Oxalates (spinach, beet greens, Swiss chard — bind calcium)

⚠️ Goitrogens (raw cruciferous — broccoli, kale, cabbage — can impair thyroid iodine uptake)

⚠️ Solanine (green potatoes, eggplant — toxic at very high levels)

Mitigation: Cooking cruciferous vegetables deactivates goitrogens. Pair high-oxalate greens with calcium-rich foods (they bind in gut, not kidneys). Avoid green potatoes.

Only a concern with very high raw intake + iodine deficiency (for goitrogens) or kidney stone history (for oxalates).

Best Preparation Methods

Ripeness: N/A

Preparation: Steaming 3-5 min (preserves sulforaphane — overcooking destroys myrosinase enzyme). Raw (max sulforaphane, harder digestion). Microwaving with water (similar to steaming). Boiling (leaches water-soluble vitamins).

Frequently Asked Questions

Does Broccoli affect hormones?

Yes — Broccoli is rich in vitamin b6 (10% DV), which Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.. vitamin b6 supports Progesterone and Dopamine production.

Is Broccoli good for blood pressure?

Yes. Broccoli provides 316mg of potassium per 100g (7% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is 9.6.

Is Broccoli good for weight loss?

Yes. At only 34 calories per 100g with 2.6g of fiber, Broccoli is filling and nutrient-dense — ideal for weight loss. The fiber slows digestion and increases satiety hormones (GLP-1, PYY), helping you eat less at subsequent meals.

Does Broccoli boost immunity?

Yes. Broccoli provides 89.2mg of vitamin C per 100g (99% DV) — one of the best food sources. Vitamin C supports white blood cell production, acts as an antioxidant, and strengthens skin barrier defense.

Does Broccoli contain anti-nutrients?

Oxalates (spinach, beet greens, Swiss chard — bind calcium). Goitrogens (raw cruciferous — broccoli, kale, cabbage — can impair thyroid iodine uptake). Cooking cruciferous vegetables deactivates goitrogens. Pair high-oxalate greens with calcium-rich foods (they bind in gut, not kidneys). Avoid green potatoes. Only a concern with very high raw intake + iodine deficiency (for goitrogens) or kidney stone history (for oxalates).

What's the best way to prepare Broccoli?

Steaming 3-5 min (preserves sulforaphane — overcooking destroys myrosinase enzyme). Raw (max sulforaphane, harder digestion). Microwaving with water (similar to steaming). Boiling (leaches water-soluble vitamins).