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Broccoli Nutrition
the nutritional value of broccoli and full broccoli nutrition information...
A cruciferous vegetable, broccoli contains unique phytonutrients which contain powerful cancer fighting properties.
Broccoli contains sulforaphane and indoles which are powerful anti cancer phytonutrients. Diets high in cruciferous vegetables (Ex: kale, cabbage, broccoli and cauliflower) are associated with a lower risk of various cancers.
Broccoli is very high in vitamin C which helps protect your cells and tissues from free radical damage, thereby helping to prevent cancer. Vitamin C also aids in dietary iron absorption.
Broccoli is also a good source of
calcium
which helps to maintain healthy and strong bones and helps with blood clotting.
Broccoli also provides a very good source of lutein and zeaxanthin which helps to protect your cells from free radical damage and also plays a part in eye health.
Broccoli contains high amounts of beta carotene which helps to protect cell damage from free radicals and provides a source of vitamin A. Beta carotene also helps the immune and reproductive systems to function properly.
Broccoli is also very high in vitamin K which plays a part in blood clotting and helps to prevent postmenopausal bone loss. Vitamin K can also help to prevent against liver and prostate cancer.
One cup of broccoli contains around 31 calories.
THE FULL NUTRITIONAL VALUE OF BROCCOLI:
Broccoli, rawRefuse: 39% (Leaves and tough stalks with trimmings)
Scientific Name: Brassica oleracea var. italica
NDB No: 11090 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 cup chopped
-------
91g
| | Proximates
|
|
Water
|
g
|
81.26
|
|
Energy
|
kcal
|
31
|
|
Energy
|
kJ
|
128
|
|
Protein
|
g
|
2.57
|
|
Total lipid (fat)
|
g
|
0.34
|
|
Ash
|
g
|
0.79
|
|
Carbohydrate, by difference
|
g
|
6.04
|
|
Fiber, total dietary
|
g
|
2.4
|
|
Sugars, total
|
g
|
1.55
|
|
Sucrose
|
g
|
0.09
|
|
Glucose (dextrose)
|
g
|
0.45
|
|
Fructose
|
g
|
0.62
|
|
Lactose
|
g
|
0.19
|
|
Maltose
|
g
|
0.19
|
|
Galactose
|
g
|
0.00
|
|
Starch
|
g
|
0.00
| | Minerals
|
|
Calcium, Ca
|
mg
|
43
|
|
Iron, Fe
|
mg
|
0.66
|
|
Magnesium, Mg
|
mg
|
19
|
|
Phosphorus, P
|
mg
|
60
|
|
Potassium, K
|
mg
|
288
|
|
Sodium, Na
|
mg
|
30
|
|
Zinc, Zn
|
mg
|
0.37
|
|
Copper, Cu
|
mg
|
0.045
|
|
Manganese, Mn
|
mg
|
0.191
|
|
Selenium, Se
|
mcg
|
2.3
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
81.2
|
|
Thiamin
|
mg
|
0.065
|
|
Riboflavin
|
mg
|
0.106
|
|
Niacin
|
mg
|
0.581
|
|
Pantothenic acid
|
mg
|
0.521
|
|
Vitamin B-6
|
mg
|
0.159
|
|
Folate, total
|
mcg
|
57
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
57
|
|
Folate, DFE
|
mcg_DFE
|
57
|
|
Choline, total
|
mg
|
17.0
|
|
Betaine
|
mg
|
0.1
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
28
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
329
|
|
Carotene, alpha
|
mcg
|
23
|
|
Cryptoxanthin, beta
|
mcg
|
1
|
|
Vitamin A, IU
|
IU
|
567
|
|
Lycopene
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
1277
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.71
|
|
Vitamin E, added
|
mg
|
0.00
|
|
Tocopherol, beta
|
mg
|
0.01
|
|
Tocopherol, gamma
|
mg
|
0.15
|
|
Tocopherol, delta
|
mg
|
0.00
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
92.5
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.035
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.000
|
|
12:0
|
g
|
0.000
|
|
14:0
|
g
|
0.001
|
|
15:0
|
g
|
0.000
|
|
16:0
|
g
|
0.026
|
|
17:0
|
g
|
0.000
|
|
18:0
|
g
|
0.005
|
|
20:0
|
g
|
0.002
|
|
22:0
|
g
|
0.002
|
|
Fatty acids, total monounsaturated
|
g
|
0.010
|
|
14:1
|
g
|
0.000
|
|
15:1
|
g
|
0.000
|
|
16:1 undifferentiated
|
g
|
0.000
|
|
17:1
|
g
|
0.001
|
|
18:1 undifferentiated
|
g
|
0.009
|
|
20:1
|
g
|
0.000
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.035
|
|
18:2 undifferentiated
|
g
|
0.015
|
|
18:3 undifferentiated
|
g
|
0.019
|
|
18:3 n-6 c,c,c
|
g
|
0.000
|
|
18:4
|
g
|
0.000
|
|
20:2 n-6 c,c
|
g
|
0.000
|
|
20:3 undifferentiated
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
| | Amino acids
|
|
Tryptophan
|
g
|
0.030
|
|
Threonine
|
g
|
0.080
|
|
Isoleucine
|
g
|
0.072
|
|
Leucine
|
g
|
0.117
|
|
Lysine
|
g
|
0.123
|
|
Methionine
|
g
|
0.035
|
|
Cystine
|
g
|
0.025
|
|
Phenylalanine
|
g
|
0.106
|
|
Tyrosine
|
g
|
0.045
|
|
Valine
|
g
|
0.114
|
|
Arginine
|
g
|
0.174
|
|
Histidine
|
g
|
0.054
|
|
Alanine
|
g
|
0.095
|
|
Aspartic acid
|
g
|
0.296
|
|
Glutamic acid
|
g
|
0.493
|
|
Glycine
|
g
|
0.081
|
|
Proline
|
g
|
0.100
|
|
Serine
|
g
|
0.110
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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