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Broccoli 101: Nutrition Facts and Health Benefits

Broccoli, scientifically called Brassica oleracea is one of the nutritious vegetable which have many health benefits.

Broccoli contains many nutrients like vitamin C, vitamin K, fiber, iron, protein and potassium. It can be eaten raw or cooked but studies show that it has many health benefits if consumed after some steaming. (1), (2)

broccoli nutrition facts

Nutrition facts of Broccoli

1 Cup (91gm) of chopped broccoli contains 30.9 Calories,  0.3g Total Fats, and 2.6g Protein. Other Nutrition information are following:

Carbohydrates

  • Total Carbohydrate 6.0g
  • Dietary Fiber  2.4g
  • Starch 0.0g
  • Sugars 1.5g
  • Sucrose 91.0mg
  • Glucose 446mg
  • Fructose 619mg
  • Lactose 191mg
  • Maltose 191mg
  • Galactose 0.0mg

Vitamins

  • Vitamin A 567IU
  • Vitamin C 81.2mg
  • Vitamin K 92.5mcg
  • Vitamin E (Alpha Tocopherol) 0.7mg
  • Thiamin 0.1mg
  • Riboflavin 0.1mg
  • Niacin 0.6mg
  • Vitamin B 60.2mg
  • Folate 57.3mcg
  • Pantothenic Acid 0.5mg
  • Choline 17.0mg
  • Betaine 0.1mg

Minerals

  • Calcium 42.8mg
  • Iron 0.7mg
  • Magnesium 19.1mg
  • Phosphorus 60.1mg
  • Potassium 288mg
  • Sodium 30.0mg
  • Zinc0.4 mg
  • Copper 0.0mg
  • Manganese 0.2mg
  • Selenium 2.3mcg

Protein

Protein  2.6g

Health Benefits of Broccoli

Help to prevent Cancer

Broccoli contains sulforaphane which help to prevent formation of many types of cancer. (3), (4)

May Support Dental and Oral Health

Broccoli is a good source of calcium and Vitamin C which are essential for overall Dental and oral health.

Lower cholesterol levels

Studies shows that broccoli help to control cholesterol levels and maintain good health. (5)

Help to maintain Healthy Bones and Joints

Broccoli is a rich source of Vitamin K and calcium, both are essential for healthy bones and joints. Others minerals like phosphorus, zinc and vitamins A and C also found in broccoli and help to maintain stronger bones.

Eye health

Broccoli also help to maintain eye health. It contains two carotenoids,  lutein and zeaxanthin which help to prevent age related eye diseases.