Broccoli is one of the richest vegetables in fiber. Just a cup of broccoli can help us meet our daily needs.
How much fiber is in broccoli?
Broccoli has about 2.6 grams of fiber per 100g. A cup of chopped broccoli has 2.4 grams of fiber. It provides 9% of the recommended daily intake.
Moreover, a bunch of broccoli has about 15.8 grams of fiber, which is 56% of the Daily Value (DV).
Cooked broccoli has a similar fiber content to raw or frozen broccoli. Heat doesn’t affect the fiber structure of broccoli.
Moreover, not only are broccoli leaves edible, but they’re also high in fiber. Broccoli leaves have approximately 2.3 grams of fiber per 100g.
In addition, broccoli soup has 1.8 grams of fiber per 100g. A serving provides 2.18 grams of fiber, or 8% of the DV.
Also, a cup of broccoli salad provides 3.53 grams of fiber, or 13% of the DV. You can eat a broccoli salad with animal-derived foods to increase the total fiber intake of the meal.
How much fiber do we need a day?
Most adults need at least 28 grams of fiber per day. Adequate amounts of fiber have great health benefits. They may reduce the risk of high blood pressure, LDL-cholesterol, obesity, coronary heart disease, stroke, hypertension, and diabetes.
You should gradually increase fiber intake, though. Acute increase in fiber intake may lead to stomach pain, bloating, gas, or other gut disturbances. However, there isn’t a maximum safe dose for fiber.
Fiber is naturally present only in plant-based foods. Animal-derived foods contain no fiber.
Following a whole food plant-based diet provides more than enough fiber.
Broccoli is much more than fiber!
Actually, broccoli is one of the most nutrient-dense foods. Fiber, protein, and chlorophyll in broccoli support weight loss. In addition, broccoli is packed with vitamins, minerals, and antioxidant compounds, such as calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, selenium, vitamin K, and vitamin C.