Vegetables
Broccoli
A cruciferous vegetable rich in sulforaphane and fiber.
Nutrition facts
Serving: 1 cup (90 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 31 kcal | |
| Protein | 2.5 g | |
| Carbs | 5.9 g | |
| Fibre | 2.3 g | 8 % |
| Sugars | 1.5 g | 2 % |
| Fat | 0.4 g | 0 % |
| Saturated fat | 0 g | 0 % |
| Sodium | 30 mg | 1 % |
| Vitamin C | 80 mg | 89 % |
| Vitamin K | 91 µg | 76 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Broccoli's glucosinolates only become active compounds (including sulforaphane) once transformed by an enzyme, myrosinase, released when the vegetable is cut or chewed; cutting broccoli and letting it sit a few minutes before cooking gives that transformation time to start.
- Boiling causes a substantial loss of vitamin C and glucosinolates into the cooking water; steaming or a short cook retain noticeably more, according to published comparative trials.
Preparation
Cut it and let it sit for 5 to 10 minutes before cooking, then favour steaming or a short pan cook rather than prolonged boiling.
To mention to a professional
- If you take warfarin, keep a steady intake of green vegetables like broccoli rather than large swings from week to week, and mention your habits to your professional.
Sources
- Broccoli, raw
- USDA FoodData Central, SR Legacy (Broccoli, raw)
- NIH Office of Dietary Supplements, Vitamin K fact sheet
- Song et al. (Journal of Agricultural and Food Chemistry, myrosinase, cutting and cooking broccoli)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.