Minerals in broccoli include manganese, potassium, and phosphorus. Broccoli is a low GI food, which means that it has a minimal effect on blood sugar levels. 8%, Thiamin  14%, Copper  To choose the best broccoli, look for tight, deep green florets and a firm stalk. Academy of Nutrition and Dietetics. 3rd ed. Jonathan Valdez, RDN, CDE, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. It's an excellent source of immune-boosting vitamin C, providing over 81mg, or about 135% of your daily needs. calories-info.com creator No date. 6%, Niacin  It is easy to find something better among other Cooked. You'd need to walk 8 minutes to burn 30 calories. Calories in Broccoli, Raw. 9%, Niacin  43%, Calcium  0.5 apple; 1 cube of sugar; For burning such amount of calories you need to bike at least 4 minutes, swim for about 3 minutes or run for 3 minutes. Steam, s​auté, or roast it to compliment your main meal or use the stems to make soup. Broccoli Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved, Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Potential health benefits of broccoli--a chemico-biological overview. Avoid overcooking, as it will not only make it less visually appealing but will reduce the availability of vitamins and minerals. Fiber. Linus Pauling Institute. Calories in Tenderstem Broccoli, Boiled or Steamed. The glycemic index is an estimate of how a food affects your blood sugar levels. Broccoli, raw Nutrition Facts & Calories For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox ( File > Page Setup > Format & Options ) - Internet Explorer 6/7 ( Tools > Internet Options > Advanced > Printing ) - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. 849%, Calcium  9%, Copper  6%, Phosphorus  In extremely rare cases, this can progress to a swollen throat or anaphylaxis. 212%, Iron  These are the types of broccoli with thick stalks and bright green florets. Get nutrition tips and advice to make healthy eating easier. One cup of raw, chopped broccoli contains only 31 calories, 6 grams of carbohydrates, and very little sugar (1.5 grams). 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Metabolism. 1%, Copper  Promoter of a healthy eating and living style, We use cookies to ensure that we give you the best experience on our website. It's high in fiber, with one cup providing about 9% of the recommended daily value. Comprehensive nutrition resource for Broccoli. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. To visualize how much it actualy is, take in mind that calories amount from 100g of cooked broccoli is similar to calories amount from ie. doi:10.1016/j.metabol.2012.01.017, Bahadoran Z, Tohidi M, Nazeri P, Mehran M, Azizi F, Mirmiran P. Effect of broccoli sprouts on insulin resistance in type 2 diabetic patients: a randomized double-blind clinical trial. It's also a very good source of the B vitamin folate, and a good source of vitamin A, manganese, potassium, and other B vitamins. These substances give broccoli its pungent smell. Broccoli is bursting with vitamins and minerals. Broccoli food allergies are very rare, but isolated cases have been reported. There have been reports of food-pollen syndrome if you have hay fever due to mugwort pollen. 2020. 6%, Riboflavin  There are 31 calories in 1 cup chopped of Broccoli. You should consider that not only calories are important when you are on a diet. Vitamin A  Do Vegetables High in Glucosinolates Help Fight Cancer? 9%, Iron  Updated June 7, 2012. 11%, Zinc  6%, Zinc  Vasanthi HR, Mukherjee S, Das DK. All trademarks, copyright and other forms of intellectual property are property of their respective owners. American Heart Association. Mini Rev Med Chem. Micronutrients for Health. 17%, Magnesium  2014;86:103-12. doi:10.1016/j.ejmech.2014.08.011, Sugita Y, Makino T, Mizawa M, Shimizu T. Mugwort-mustard allergy syndrome due to broccoli consumption. Keep the vegetable dry until you are ready to cook with it. ounce. Broccoli, cabbage, and related vegetables have proteins similar to those in mugwort pollen and can cause a reaction when you eat them. 6%, Riboflavin  7%, Riboflavin  195%, Calcium  Your daily values may be higher or lower depending on your calorie needs. However, that is not the case. 10%, Zinc  In these studies, broccoli, Brussels sprouts, cabbage, and cauliflower were the most common vegetables grouped as cruciferous vegetables., This may be one of many reasons that the American Heart Association includes broccoli in their healthy eating pattern that emphasizes vegetables, fruits, and whole grains., Some studies suggest that eating higher amounts of cruciferous vegetables like broccoli, cabbage, cauliflower, Brussels sprouts, and kale can reduce the risk of certain types of cancer, including prostate, lung, and breast cancer. In addition, diets that are higher in fiber are associated with a decreased risk of colon cancer., Broccoli is also one of the foods with high levels of antioxidant phytonutrients on a per calorie basis. 4%, Iron  Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Calorie Breakdown: 8% fat, 65% carbs, 27% prot. 7%, Iron  7%, Thiamin  You may feel a tingling on your lips and tongue. According to one study of 99,826 women, those with the highest fiber intake had the lowest risk of diabetes. It does, however, contain a small amount of omega-3 fatty acids, in the form of alpha-linolenic acid (ALA).