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Broccoli

Cruciferous Vegetable

Broccoli

A nutrient-dense cruciferous vegetable loaded with fiber, vitamin C, and cancer-fighting compounds, ideal for low-calorie diets.

A dark green, edible plant of the cabbage family with a dense flowering head, stalk, and leaves, widely recognized for its high nutrient density and health-promoting compounds.

high-volume low-calorie cruciferous vegetable

Typical serving · 91g

Common varieties · calabrese, sprouting, romanesco, broccolini, purple cauliflower

95health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow carbHigh fiberLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Raw broccoli digests slowly due to its high fiber content, resulting in prolonged satiety and minimal blood sugar fluctuations. Its macronutrient profile is dominated by complex carbohydrates with very low fat and moderate plant protein. As a minimally processed whole food, it retains heat-sensitive vitamin C and glucosinolates, which convert to sulforaphane upon chewing.

Varieties: calabrese · sprouting · romanesco · broccolini · purple cauliflower

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Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

34kcal

Density 0.34 kcal/g

Protein

2.8g

Carbs

6.6g

Fat

0.4g

Fiber

2.6g

Sugar

1.7 g

Sodium

33 mg

Potassium

316 mg

Glycemic index

15

Glycemic load

1

Water content

89%

Standout compounds

Nutrient highlights

  • Vitamin C

    high

    Supports immune function and collagen synthesis

  • Vitamin K1

    high

    Essential for bone metabolism and blood clotting

  • Sulforaphane

    high

    Potent cellular defense and detoxification

  • Fiber

    moderate

    Promotes digestive regularity and satiety

  • Folate

    moderate

    Crucial for cell division and DNA synthesis

Wellness map

Health scores & processing

Weight loss
95
Satiety
85
Blood sugar
95
Gut health
90
Heart health
90
Fitness
80
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

Minimally processed · Whole food

Raw or plain frozen broccoli is an unprocessed whole food. Pre-cut or frozen versions remain Group 1 unless salt, sauces, or preservatives are added.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietyexcellent
  • Blood sugarexcellent
  • Nutrient densityexcellent
  • Fitness fuelmoderate
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Conventional broccoli often carries pesticide residues, but microbial risks are minimal. Washing thoroughly reduces surface contaminants effectively.

90safety

Evidence confidence 90%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • pesticide residues
  • soil-borne bacteria

Safer choices

Organic broccoli

Prep tips

Rinse under cold running water and soak for a few minutes to remove debris and residues. Steaming retains nutrients better than boiling.

Conventional broccoli frequently appears on pesticide monitoring lists, though overall microbial contamination risk is low compared to leafy greens.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Extremely low energy density allows large portion sizes with minimal calories, promoting fullness without caloric excess.

  2. Blood sugar

    High fiber and very low glycemic load prevent blood sugar spikes, making it ideal for glucose control and insulin sensitivity.

  3. Fitness & energy

    Provides micronutrient support for metabolic pathways but lacks the dense carbohydrates needed for intense endurance fueling.

  4. Gut health

    Fiber and glucosinolates support a diverse gut microbiome and reduce intestinal inflammation, though raw forms may cause bloating in sensitive individuals.

  5. Processing quality

    Whole, unprocessed food retaining all natural enzymes, phytochemicals, and structural integrity.

  6. Food safety

    Primary concern is pesticide residue on conventional crops; washing thoroughly or choosing organic mitigates this risk.

  7. Common mistakes

    Boiling broccoli leaches water-soluble nutrients like vitamin C and sulforaphane precursors into the cooking water, reducing its nutritional value.

  8. Best preparation

    Light steaming or microwaving with minimal water to preserve heat-sensitive compounds while enhancing digestibility.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Volume eating for weight loss

    Large portions can be consumed with minimal caloric impact, satisfying hunger mechanically.

  • Low-carb diet side dish

    Replaces starchy grains or potatoes while providing texture and fiber to meals.

  • Gut microbiome support

    Provides prebiotic fiber that feeds beneficial gut bacteria and supports digestive health.

Balance sheet

Pros & cons

Upsides

  • Very low in calories but high in physical volume
  • Rich in cancer-fighting glucosinolates like sulforaphane
  • Excellent source of vitamins C and K1
  • High fiber supports stable blood sugar and digestion

Trade-offs

  • Can cause bloating and gas due to raffinose content
  • Overcooking easily destroys heat-sensitive nutrients
  • Conventional crops frequently carry pesticide residues

Fit check

Who is it for?

Great match

  • volume eaters
  • blood sugar management
  • low-carb dieters

Consider alternatives

  • IBS sufferers sensitive to FODMAPs
  • quick pre-workout energy
  • high-calorie bulking diets

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Broccoli

    This food

    Broccoli

    VS95% alike
    Cauliflower

    Compare with

    Cauliflower

    Both are low-carb cruciferous veggies; broccoli has more vitamins C and K, while cauliflower is slightly lower in calories and carbs.

    Broccoli provides more vitamin C and fiber, while cauliflower is slightly lower in calories and carbs for strict keto diets.

    Broccoli vs Cauliflower
  • Broccoli

    This food

    Broccoli

    VS85% alike
    Spinach

    Compare with

    Spinach

    Spinach is lower in calories and higher in iron, but broccoli provides more vitamin C and fiber per serving.

    Spinach is lower in calories and higher in iron, while broccoli offers more fiber and vitamin C for fullness and immunity.

    Broccoli vs Spinach
  • Broccoli

    This food

    Broccoli

    VS85% alike
    Kale

    Compare with

    Kale

    Kale is denser in vitamins A and K, but broccoli offers more protein and is generally easier to digest when steamed.

    Kale packs more vitamin A and K, but broccoli is lower in calories and easier to digest for everyday meals.

    Broccoli vs Kale
  • Broccoli

    This food

    Broccoli

    VS88% alike
    Brussels Sprouts

    Compare with

    Brussels Sprouts

    Brussels sprouts have slightly more protein and fiber, but broccoli is lower in calories and less bitter.

    Brussels sprouts offer slightly more fiber and protein, but broccoli is lower in calories and more versatile in cooking.

    Broccoli vs Brussels Sprouts
  • Broccoli

    This food

    Broccoli

    VS80% alike
    Asparagus

    Compare with

    Asparagus

    Asparagus acts as a natural diuretic and is lower in carbs, while broccoli offers more vitamin C and stronger cellular defense compounds.

    Asparagus is lower in carbs and a natural diuretic, while broccoli provides more vitamin C and cancer-fighting sulforaphane.

    Broccoli vs Asparagus
  • Broccoli

    This food

    Broccoli

    VS75% alike
    Green Beans

    Compare with

    Green Beans

    Green beans are milder in flavor and lower in FODMAPs, but broccoli has superior nutrient density and vitamin content.

    Green beans are easier on digestion for IBS, but broccoli wins for overall nutrient density and blood sugar control.

    Broccoli vs Green Beans
  • Broccoli

    This food

    Broccoli

    VS85% alike
    Cabbage

    Compare with

    Cabbage

    Cabbage is cheaper and lower in calories, but broccoli provides significantly more vitamin C and folate.

    Cabbage is cheaper and very low in calories, but broccoli delivers much more vitamin C and folate per serving.

    Broccoli vs Cabbage
  • Broccoli

    This food

    Broccoli

    VS70% alike
    Carrots

    Compare with

    Carrots

    Carrots are high in beta-carotene for eye health, whereas broccoli excels in vitamin K and cellular defense compounds.

    Carrots provide more vitamin A for eye health, while broccoli is lower in sugar and higher in cancer-fighting compounds.

    Broccoli vs Carrots
  • Broccoli

    This food

    Broccoli

    VS75% alike
    Zucchini

    Compare with

    Zucchini

    Zucchini is lower in calories and carbs, making it great for keto, but broccoli is far richer in vitamins and minerals.

    Zucchini is lower in calories and carbs for strict keto, but broccoli is far richer in vitamins and fiber for overall health.

    Broccoli vs Zucchini
  • Broccoli

    This food

    Broccoli

    VS70% alike
    Green Peas

    Compare with

    Green Peas

    Peas are much higher in protein and carbs, serving as better workout fuel, while broccoli is the clear winner for low-calorie weight loss.

    Peas provide more protein and carbs for workout fuel, while broccoli is the better choice for low-calorie weight loss and blood sugar control.

    Broccoli vs Green Peas

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is broccoli good for weight loss?

    Yes, its low calorie and high fiber content increase satiety without excess calories, making it ideal for volume eating.

  • Can diabetics eat broccoli?

    Yes, it has a very low glycemic index and load, helping stabilize blood sugar and improve insulin sensitivity.

  • Is it better to eat broccoli raw or cooked?

    Light steaming is best; it preserves vitamin C while making cancer-fighting compounds like sulforaphane more bioavailable and easier to digest.

  • Does broccoli have protein?

    It contains a moderate amount for a vegetable (2.8g per 100g), but it is not considered a high-protein food for muscle building.

  • Why does broccoli make me gassy?

    It contains raffinose, a complex sugar that human enzymes cannot digest, which is fermented by gut bacteria and produces gas.

  • Is frozen broccoli as healthy as fresh?

    Yes, frozen broccoli is flash-frozen at peak ripeness, often retaining more vitamins than fresh broccoli that has sat on shelves for days.

  • How many carbs are in broccoli?

    There are about 6.6g of total carbs per 100g, with 2.6g of fiber, resulting in only 4g of net carbs.

  • What are the benefits of sulforaphane in broccoli?

    Sulforaphane is a potent antioxidant linked to reduced inflammation, cellular protection, and enhanced detoxification pathways.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

98

Nutrition data

95

Health analysis

90

Food safety

92

Comparisons