Nutrition facts of broccoli
Broccoli is a super-healthy food. For good reason… According to the USDA, broccoli is packed with vitamins and minerals.
| Amount per 100 gr | % DV (Daily Value) | |
| Water | 89.3 gr | |
| Energy | 34 kcal | |
| Protein | 2.82 gr | |
| Fat | 0.37 gr | |
| Carbs | 6.64 gr | |
| Fiber | 2.6 gr | 9% |
| Calcium, Ca | 47 mg | 5% |
| Iron, Fe | 0.73 mg | 9% |
| Magnesium, Mg | 21 mg | 7% |
| Phosphorus, P | 66 mg | 9% |
| Potassium, K | 316 mg | 2% |
| Sodium, Na | 33 mg | |
| Zinc, Zn | 0.41 mg | 5% |
| Copper, Cu | 0.049 mg | 5% |
| Selenium, Se | 2.5 mcg | 4% |
| Vitamin C | 89.2 mg | 118% |
| Thiamin | 0.071 mg | 6% |
| Riboflavin | 0.117 mg | 8% |
| Niacin | 0.639 mg | 4% |
| Vitamin B6 | 0.175 mg | 13% |
| Folate | 63 mcg | 15% |
| Choline | 18.7 mg | |
| Vitamin A, RAE | 31 mcg | 4% |
| Carotene, beta | 361 mcg | |
| Carotene, alpha | 25 mcg | |
| Cryptoxanthin, beta | 1 mcg | |
| Lutein + zeaxanthin | 1403 mcg | |
| Vitamin E | 0.78 mg | 5% |
| Vitamin K | 101.6 mcg | 112% |
Does broccoli have calcium?
The recommended daily intake of calcium is about 1000-1300 mg. Indeed, broccoli has calcium. It has moderate amounts of calcium though…
A cup of broccoli (about 100 gr) contains 47 mg of calcium. That’s only 5% of DV. Considering that we can eat more than 100 grams, broccoli can add a significant amount of calcium in our daily needs.
Broccoli is a superfood. Maybe it isn’t the richest food in calcium, but it contains so many micronutrients and health-promoting phytochemicals that you should eat it regularly.
Other greens rich in calcium
There are many other vegetables that contain a great amount of calcium.
To mention a few, kale (254 mg), arugula (160 mg), spinach (100 mg), and beet greens (117 mg) are extremely rich in calcium. They all contain more than 100 mg of calcium per 100 grams of the food.
If you have a history of kidney stones, better avoid excess consumption of spinach. Why?
Because it’s high in oxalates. Oxalates bind to calcium creating calcium oxalate stones. This is another name for kidney stones.
Health benefits of broccoli
Broccoli does have calcium, but this isn’t the main reason you should eat it. It’s much more…
For instance, broccoli is good for weight loss. Broccoli has only 34 calories per 100g. Moreover, it’s mainly water. About 90% of broccoli is actually water.
Broccoli for people with diabetes
Broccoli has a low glycemic index, as it’s low in carbs and high in fiber. So, it doesn’t spike your blood sugar. It’s good for people with diabetes.
You can steam it and enjoy it with just a little extra virgin olive oil and lemon juice.
Broccoli for weight loss
Furthermore, broccoli is an ideal meal if you want to lose some extra weight.
Above all, it’s low in calories. Secondly, it’s high in fiber. Fiber keeps us full for more time.
Additionally, researchers have found that increased fiber intake in obese people can significantly help with weight loss.
Additionally, broccoli contains so many nutrients that can help your body’s functions. For instance, broccoli is super rich in vitamin C. Just a small cup of 100 gr of broccoli can easily cover your vitamin C daily needs. It contains about 90 mg of vitamin C.
Studies have shown that increased vitamin C intake means less body fat.
How does it work? Scientists found that when we have adequate amounts of vitamin C, we can mobilize more fat into energy, during moderate exercise. Up to 30%. That’s huge. That’s the reason, why some people can’t lose weight. They don’t consume important phytonutrients, such as vitamin C.
Other health benefits of broccoli
Broccoli is truly a powerhouse. It’s among the healthiest food you can eat.
Broccoli is a good source of chlorophyll
Broccoli is rich in chlorophyll. It has 1.4 mg of chlorophyll per gram. It contains even more chlorophyll than spinach. Chlorophyll has linked to decreased risk of cancer, detoxification of the body, boosting immune system, and healthy skin.
Vitamin K for healthy bones and heart
Furthermore, broccoli is a good source of vitamin K. A pant-based diet is rich in vitamin K. Moreover, vitamin K can reduce the risk of fractures, protect bone mass, prevent some types of cancer, and help the cardiovascular system.
Health benefits of fiber in broccoli
We need about 30 gr of fiber daily. Broccoli is rich in fiber. Just a small cup of 100 gr contains more than 2.5 gr of fiber. It’s about 9% DV.
Unfortunately, both children and adults consume less than half of the recommended fiber intake. That’s a shame, as an increased fiber intake was linked to a significantly lower risk for developing many diseases, such as:
- coronary heart disease, stroke,
- hypertension,
- diabetes,
- obesity, and
- certain gastrointestinal diseases.
Moreover, if we eat more fiber, it means lower blood pressure and lower cholesterol levels. Additionally, more fiber means improved insulin sensitivity. Even to people with diabetes. Fiber is necessary for good health.
How to cook broccoli to preserve calcium & nutrients
You can enjoy cooked broccoli many times a week. It’s perfect in salads, as a side dish, or as the main meal. But, you shouldn’t overcook broccoli. We want to keep all of its health-promoting nutrients intact. Many of them, such as vitamin C, are very vulnerable to heat. Also, they are water-soluble.
For these reasons, it’s better to steam broccoli to preserve the healthy nutrients. Unfortunately, if you boil broccoli, most of the nutrients will be leached into the water. Steaming for a few minutes won’t harm them. As a rule of thumb, steam broccoli until you can put a fork easily into the stem.
Sources:
- NCBI: Health benefits of dietary fiber.