...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, raw
Refuse: 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)
