Each 100g provides 2.6g fiber (9% DV), which adds bulk to stool and feeds beneficial gut bacteria. Over days, this can increase stool frequency and soften consistency, reducing constipation.
With 316mg potassium (7% DV) per 100g, daily intake helps counterbalance sodium, promoting vasodilation and lowering vascular resistance. This effect accumulates over weeks, potentially reducing systolic blood pressure by 2–3 mmHg.
At only 34 kcal per 100g (note: your data lists 141 kJ, which equals ~34 kcal, not 141 kcal), the high water (89.3g) and fiber content stretch the stomach and slow gastric emptying, helping you feel full longer. This can lead to reduced overall calorie consumption if substituted for higher-calorie snacks.
Raw broccoli contains raffinose, a complex sugar that humans can't digest. Gut bacteria ferment it, producing gas. With 2.6g fiber per 100g, daily intake may cause abdominal discomfort, especially if your fiber intake was previously low.
Verdict
Eating raw broccoli daily is a low-calorie, nutrient-dense habit that supports digestion and heart health, but start with small portions to avoid gas and monitor if you take blood thinners.
⚠️ Who Should Avoid
- People on warfarin or other vitamin K antagonists (broccoli is high in vitamin K, though not listed, but known)
- Individuals with hypothyroidism (raw broccoli contains goitrogens that may interfere with thyroid function)