Broccoli (Brassica oleracea) is a cruciferous vegetable regarded cabbage, kale, cauliflower, and also Brussels sprouts.

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These vegetable are well-known for their helpful health effects.

Broccoli is high in many nutrients, consisting of fiber, vitamin C, vitamin K, iron, and potassium. It likewise boasts more protein than many other vegetables.

This eco-friendly veggie deserve to be enjoyed both raw and also cooked, yet recent research shows that gentle steaming gives the most wellness benefits (1, 2).

This article tells you every little thing you should know about broccoli.


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Nutrition facts
Raw broccoli contains nearly 90% water, 7% carbs, 3% protein, and almost no fat.

Broccoli is very low in calories, giving only 31 calories every cup (91 grams).

The nutrition facts for 1 cup (91 grams) of life broccoli space (3):

Calories: 31Water: 89%Protein: 2.5 gramsCarbs: 6 gramsSugar: 1.5 gramsFiber: 2.4 gramsFat: 0.4 grams

Carbs

Broccoli’s carbs mainly consist the fiber and sugars.

The sugars room fructose, glucose, and also sucrose, with small amounts of lactose and maltose (4).

However, the full carb contents is an extremely low, with only 3.5 grams the digestible carbohydrate per cup (91 grams).

Fiber

Fiber is critical part of a healthy and balanced diet.

It have the right to promote gut health, aid prevent assorted diseases, and help weight lose (5, 6).

One cup (91 grams) of raw broccoli provides 2.3 grams the fiber, i beg your pardon is about 5–10% that the everyday Value (DV) (7).

SUMMARY

Broccoli is low in digestible carbs however provides a decent amount the fiber, which promotes gut health and also may minimize your risk of various diseases.


Protein

Proteins room the structure blocks of your body, essential for both growth and also maintenance.

Broccoli is relatively high in protein, which renders up 29% that its dry weight, contrasted to most vegetables.

However, since of that is high water content, 1 cup (91 grams) that broccoli only gives 3 grams that protein.

SUMMARY

Broccoli is greater in protein than many vegetables. The said, the quantity of protein in every serving is reasonably low.


Vitamins and minerals

Broccoli has a variety of vitamins and minerals, consisting of (8, 9, 10, 11, 12, 13):

Vitamin C. an antioxidant, this vitamin is essential for immune function and skin health. A 1/2-cup (45-gram) offer of raw broccoli provides almost 70% of the DV.Folate (vitamin B9). particularly important because that pregnant women, folate is needed for normal tissue growth and also cell function.Potassium. an essential mineral, potassium is beneficial for blood push control and also heart condition prevention.Iron. vital mineral, iron has plenty of important functions in your body, such together the transfer of oxygen in red blood cells.

Broccoli additionally contains numerous other vitamins and minerals in smaller amounts. In fact, it provides a tiny bit of nearly every nutrient girlfriend need.

SUMMARY

Broccoli is high in countless vitamins and minerals, consisting of folate, potassium, manganese, iron, and vitamins C and K1.


other plant compounds

Broccoli is rich in miscellaneous antioxidants and plant compounds, which add to its health benefits. These encompass (14, 15, 16, 17, 18, 19, 20):

Sulforaphane. among the many abundant and extensively studied tree compounds in broccoli, sulforaphane might protect versus various species of cancer.Indole-3-carbinol. A distinct nutrient found in cruciferous vegetables, this compound may assist fight cancer.Kaempferol. An antioxidant with plenty of benefits for health, this compound might protect versus heart disease, cancer, inflammation, and also allergies.SUMMARY

Broccoli is high in countless plant compounds that have actually been linked with health and wellness benefits. The many abundant one is sulforaphane.


health and wellness benefits that broccoli

Cruciferous vegetables like broccoli provide sulfur-containing compounds that space responsible because that their frequently pungent taste (21).

These bioactive compounds might have countless health benefits.

Cancer prevention

Cancer is identified by the rapid growth of abnormal cells and also is often linked to oxidative stress (22).

Broccoli is loaded v compounds that are thought to protect versus cancer.

Observational studies indicate that the consumption of cruciferous vegetables, including broccoli, is attached to a reduced risk of many cancers, consisting of lung, colorectal, breast, prostate, pancreatic, and gastric cancers (23, 24, 25, 26).

A distinctive family of plant compounds referred to as isothiocyanates to adjust cruciferous vegetables apart from other veggies.

Studies indicate that Isothiocyanates affect liver enzymes, reduce oxidative stress, to decrease inflammation, stimulate your immune system, and combat the development and growth of cancer (27, 28, 29).

The key isothiocyanate in broccoli, sulforaphane, acts versus the formation of cancer at the molecular level by reducing oxidative anxiety (16, 30, 31).

Sulforaphane wake up at 20–100 times greater amounts in young broccoli sprouts 보다 in full-grown top of this vegetables (32).

Though broccoli additional are likewise available, they may not add an identical amount that isothiocyanates and also thus might not offer the same wellness benefits as eating whole, fresh broccoli (33, 34).

Lower cholesterol levels

Cholesterol has numerous important features in your body.

For example, that is a crucial factor in the formation of bile acids, which assist you digest fat. Bile mountain are developed in your liver, stored in your gallbladder, and released into your digestive mechanism whenever girlfriend eat fat.

Afterward, the bile acids room reabsorbed right into your bloodstream and also used again.

Substances in broccoli bind with bile mountain in her gut, boosting their excretion and also preventing them from gift reused (35).

This results in the synthesis of new bile acids from cholesterol, reducing full levels the this mite in her body.

This effect has been linked to a diminished risk of heart condition and cancer (2).

According to one study, steamed broccoli is specifically useful for lowering cholesterol levels (2).

Eye health

Impaired eyesight is a common repercussion of aging.

Two of the key carotenoids in broccoli, lutein and zeaxanthin, are associated with a decreased risk the age-related eye obstacle (36, 37).

Vitamin A deficiency may reason night blindness, which deserve to be reversed with boosted vitamin A condition (38).

Broccoli contains beta carotene, which your body converts right into vitamin A. This vegetable might thus boost eyesight in individuals with a short vitamin A intake.

SUMMARY

Broccoli’s isothiocyanates might improve countless risk determinants for disease and mitigate your hazard of cancer. What’s more, this vegetables may aid lower cholesterol and rise eye health.


Broccoli is usually well tolerated, and allergy is rare. However, some considerations space worth stating (39).

Thyroid problems

Broccoli is considered a goitrogen, which method that high amounts may harm the thyroid gland in sensitive individuals.

Cooking this vegetables on high heat can reduce these impacts (40).

Blood thinners

Individuals taking the blood thinner warfarin must consult v their healthcare practitioner before increasing their broccoli intake due to the fact that its high vitamin K1 contents may connect with this medication (41).

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SUMMARY

Broccoli is typically well tolerated. Still, it may have actually undesirable effects on the thyroid in part people and also may interfere through blood-thinning medicine.