How much fiber in broccoli?

How much dietary fiber in broccoli?

What’s the fiber content of broccoli? Does one cup of broccoli have enough dietary fiber for our daily needs?

Daily dietary fiber needs

Most people need about 30 grams of fiber per day.

Adequate amounts of fiber provide great health benefits. They may contribute to low risk of:

  • high blood pressure,
  • LDL (the “bad”) cholesterol,
  • obesity,
  • coronary heart disease,
  • stroke,
  • hypertension,
  • diabetes.

Keep in mind that you should gradually increase fiber intake. Too much fiber may lead to side effects.

How much fiber in broccoli?

According to the US Department of Agriculture (USDA), 100 gr of broccoli has about 2.6 grams of fiber. That’s 9% DV (Daily Value).

Moreover, a whole bunch of broccoli has about 15.8 grams of fiber. That’s 56% DV (Daily Value).

Fiber content in 1 cup of broccoli

A cup of chopped broccoli has 2.4 grams of dietary fiber.

You can consume as much broccoli as you can though.

Broccoli will keep you feel for more. Most noteworthy, you’ll consume so many nutrients, but only a few calories.

Other dietary fiber sources

It isn’t so difficult to consume 30 grams of fiber per day.

Just follow a whole food plant-based diet. It’s pretty rich in dietary fiber.

Certainly, legumes, vegetables, whole grains, nuts, seeds, and fruits are all high in fiber.

For instance, common foods such as ricespinachbananas, apples, or avocados all contain a great amount of fiber.

Health benefits of broccoli

Certainly, broccoli is a nutrient-dense, low-calorie superfood. In fact, broccoli is ideal for a hypocaloric diet for weight loss.

Firstly it’s rich in protein. 100 gr of chopped broccoli contains 2.8 grams of protein.

Contrary, it’s low in carbs. Its sugar content is only 1.7 gr. So, broccoli won’t spike blood sugar. It’s good for people who have diabetes.

Moreover, broccoli is among the richest foods in chlorophyll. Chlorophyll has unique health benefits, and it’s a powerful antioxidant.

Additionally, 100 gr of broccoli contain calcium (47 mg), iron (0.73 mg), magnesium (21 mg), phosphorus (66 mg), potassium (316 mg), zinc (0.41 mg), manganese (0.21 mg), selenium (2.5 mcg), and traces of many other minerals.

Also, 100g of broccoli has 118% DV of vitamin C.