Healthy Foods List: Broccoli

Broccoli is a member of the cruciferous vegetable family. 

Health Benefits of Broccoli

Broccoli, akin to its cruciferous cousins like kale and cabbage, possesses fibre compounds that bind to bile acids in our digestive systems, which contributes to healthy cholesterol levels. It contains many different nutrients, the powerful antioxidant sulforaphane, among others, as well as vitamins, minerals, and fibre, making it a key part of a healthy diet.

We recommend at least 1/2 cup of cruciferous vegetables daily or 2 cups weekly. 

Nutrient Content of Broccoli (per 100 grams)

100 grams of raw broccoli contains approximately:

  • Energy: 28-34 kilocalories (kcal)
  • Carbohydrates: 2-3 grams
  • Sugars: 1-2 grams
  • Protein: 2-3 grams
  • Fat: 0.3-0.4 grams
  • Fiber: 2-3 grams
  • Vitamin A: 800-900 International Units (IU)
  • Vitamin C: 90-110 milligrams (mg)
  • Vitamin K: 110-130 micrograms (µg)
  • Folate (Vitamin B9): 60-80 µg
  • Calcium: 40-50 milligrams (mg)
  • Iron: 0.7-1 mg
  • Magnesium: 15-20 mg
  • Phosphorus: 35-45 mg
  • Potassium: 300-350 mg
  • Manganese: 0.2-0.3 mg
  • Copper: 0.05-0.1 mg

Please note that these values can vary slightly depending on factors such as the broccoli's freshness and growing conditions. 

Incorporating Broccoli into Your Diet

Broccoli is delicious whether it is roasted, raw, steamed, and sautéed. We also add it to smoothies, to reduce the sweetness and increase the fibre content.

Nutritionist's Tip

To boost the volume of your meals and enhance nutrient density, consider adding steamed or roasted broccoli. You can also dice it and add it to meat sauce, or omelette fillings. 

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