Broccoli Nutrition Facts: A Complete 100g Breakdown

The Green Powerhouse: Unveiling the Scientific Truth Behind Broccoli’s Nutritional Might. Before diving into a comprehensive guide on Broccoli Nutrition Facts, understand this: Broccoli (Brassica oleracea var. italica), a humble member of the cruciferous vegetable family, is anything but ordinary. It stands tall as a global superstar in the world of nutrition, frequently lauded by dietitians and health experts as a quintessential “superfood.” Its tight, tree-like florets and thick stems pack an extraordinary density of vitamins, minerals, and potent bioactive compounds, making it a pivotal player in a health-conscious diet.

This comprehensive guide is dedicated to a precise, science-backed exploration of broccoli’s nutritional composition, specifically focusing on its contents per a standard 100-gram serving of raw broccoli. By dissecting its core metrics—calories, protein, and an impressive array of vitamins—we will uncover the mechanisms behind its profound health benefits and provide an authoritative resource for anyone seeking to optimize their diet with this powerhouse vegetable.

I. The Macronutrient Profile: Calories, Protein, and the Core Building Blocks

Understanding a food’s macronutrient breakdown is the foundation of nutritional science. In a 100-gram serving, broccoli demonstrates a remarkably healthy balance, dominated by water and low in caloric density, while offering a surprising contribution to your daily protein and fiber intake.

A. Calories: The Energy Count (Per 100g)

Broccoli is an exceptionally low-calorie food, making it an ideal inclusion for weight management and high-volume dieting. Its caloric content is primarily derived from its carbohydrates and, to a lesser extent, its protein.

Scientific Interpretation:

The minimal calorie count of 34 kcal per 100g is a direct result of broccoli’s high water content (nearly 90%). Foods with a high water and fiber content are considered to have a low energy density. This characteristic is crucial for promoting satiety—the feeling of fullness—which in turn helps reduce overall caloric intake, a key mechanism in effective weight control. In essence, you can consume a large volume of broccoli for very few calories.

Expanding on Energy Density:

The concept of energy density is a sophisticated measure of food quality. Low energy density foods like broccoli are critical for maintaining a healthy energy balance. This means that a diet rich in these foods allows the stomach to stretch, signaling satiety to the brain, long before an excessive number of calories have been consumed. This is one of the primary reasons why high-fiber vegetables are cornerstones of successful dietary strategies.

B. Protein: A Significant Vegetable Source (Per 100g)

While not a replacement for animal or legume-based proteins, broccoli offers a substantial amount of protein for a vegetable, making it a valuable contributor to the protein needs of vegetarians, vegans, and those seeking varied protein sources.

Scientific Interpretation:

A $2.8$ gram contribution is significant for a non-legume vegetable. Protein is fundamental for countless biological processes, including tissue repair, enzyme production, and hormone regulation. The protein in broccoli is considered incomplete, meaning it doesn’t contain all nine essential amino acids in sufficient quantities on its own. However, when consumed as part of a varied diet (which includes grains, nuts, or other vegetables), the amino acid profile becomes complete, showcasing the importance of dietary diversity.

Detailed Amino Acid Profile Analysis (Expanded):

A deeper scientific look reveals the specific amino acids present in broccoli. While the exact amounts vary, broccoli contains notable levels of:

• Glutamic Acid: Often the most abundant, playing a crucial role in brain function and as a precursor to the neurotransmitter GABA.
• Aspartic Acid: Important for energy production and detoxifying ammonia.
• Leucine, Isoleucine, and Valine (BCAAs): These branched-chain amino acids, though not as concentrated as in animal sources, are present and are essential for muscle metabolism and repair.

This comprehensive amino acid profile underscores broccoli’s role as more than just a source of basic nutrients; it contributes complex, biologically active compounds essential for human health.

C. Carbohydrates and Fiber: Gut Health and Glycemic Impact (Per 100g)

Broccoli’s carbohydrates are dominated by dietary fiber, resulting in a minimal impact on blood sugar levels and a powerful benefit for digestive health.

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Scientific Interpretation: Low Glycemic Load (GL)

The high fiber-to-sugar ratio ensures that broccoli has a very low Glycemic Index (GI) and a negligible Glycemic Load (GL).

• Net Carbs: Subtracting fiber from total carbs gives a figure of approximately 4 grams of net carbs per 100g. This is highly favorable for managing blood glucose levels and is a key factor for individuals following low-carbohydrate diets (like ketogenic diets).
• Dietary Fiber: The $2.6$ grams of fiber is a potent mix of soluble and insoluble fiber.
• Insoluble fiber (the majority) adds bulk to stool, aiding in the prevention of constipation and promoting regular bowel movements.
• Soluble fiber can bind to cholesterol in the digestive tract and help moderate blood glucose levels by slowing down sugar absorption. Furthermore, it acts as a prebiotic, feeding beneficial gut bacteria and supporting the burgeoning field of gut-brain axis health.

II. The Vitamin Powerhouse: Leading Micronutrients (Per 100g)

The true brilliance of broccoli lies in its micronutrient density. Per 100 grams, it is a phenomenal source of two critical, fat-soluble and water-soluble vitamins: Vitamin C and Vitamin K.

A. Vitamin C (Ascorbic Acid): The Immunity Champion (Per 100g)

Broccoli is one of the richest plant-based sources of Vitamin C, surpassing even some citrus fruits in density.

Scientific Interpretation:

Reaching nearly $100\%$ of the recommended Daily Value for Vitamin C in a single 100-gram serving makes broccoli an immune-boosting titan.

• Antioxidant Function: Vitamin C is a powerful water-soluble antioxidant, essential for protecting the body’s cells from damage caused by free radicals and oxidative stress. This is crucial for chronic disease prevention.
• Collagen Synthesis: It is a mandatory cofactor in the synthesis of collagen, the primary structural protein in connective tissues, which is vital for skin health, wound healing, and maintaining the integrity of blood vessels.
• Iron Absorption: Vitamin C significantly enhances the absorption of non-heme iron (iron from plant sources), making it particularly important to consume broccoli alongside iron-rich plant foods.

Crucial Note on Cooking: Vitamin C is highly sensitive to heat and leaching into water. Steaming or microwaving broccoli lightly is scientifically proven to preserve its Vitamin C content far better than boiling.

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B. Vitamin K (Phylloquinone): The Bone and Blood Ally (Per 100g)

Broccoli is an “excellent source” of Vitamin K, a fat-soluble vitamin often overlooked but fundamentally important.

Scientific Interpretation:

The $85\%$ DV contribution in 100g highlights Vitamin K’s significance.

• Blood Coagulation: Its most famous role is as a necessary component for the synthesis of coagulation factors, which are proteins required for normal blood clotting and wound healing.
• Bone Health: Increasingly, Vitamin K is recognized for its vital role in bone metabolism. It modifies proteins like osteocalcin, which is essential for binding calcium to the bone matrix, thereby promoting bone mineralization and strength, and potentially reducing the risk of osteoporosis.

C. Folate (Vitamin B9): Essential for Cell Division (Per 100g)

Folate, a B-vitamin, is critical for numerous metabolic processes and is particularly important during periods of rapid cell division.

Scientific Interpretation:

Folate is indispensable for the synthesis and repair of DNA and RNA, and for cell growth. Its role is especially crucial during pregnancy, where adequate intake is essential to prevent neural tube defects in the developing fetus. The $16\%$ contribution per 100g makes broccoli a consistent and healthy source, particularly when consumed regularly.

D. Vitamin A (Beta-Carotene): Vision and Immunity Precursor (Per 100g)

Broccoli provides Vitamin A largely in the form of beta-carotene, a powerful carotenoid and provitamin.

Scientific Interpretation:

Beta-carotene is converted into active Vitamin A (retinol) in the body as needed. Vitamin A is vital for:

• Vision: Maintaining the integrity of the light-sensing cells in the eyes.
• Immune Function: Supporting the proper function of various immune cells.
• Cell Growth: Essential for cell differentiation and proliferation.

The presence of other carotenoids like Lutein and Zeaxanthin (approximately $1403 \mu$g per 100g) further enhances broccoli’s nutritional value, as these are critical for eye health, These powerful compounds are essential for protecting the retina by absorbing high-energy blue light, thereby substantially mitigating the risk of age-related vision loss, such as macular degeneration (AMD).

E. Other B-Vitamins and Choline (Per 100g)

Broccoli contributes to a balanced B-vitamin intake, which are all co-factors in energy metabolism.

Scientific Interpretation:

These B-vitamins collectively ensure the efficient conversion of food into usable energy (ATP). Choline, though often grouped with B-vitamins, is an essential nutrient crucial for neurotransmitter synthesis (acetylcholine), cell membrane structure, and fat transport and metabolism.

III. Essential Minerals: The Electrolyte and Structural Support (Per 100g)

Beyond vitamins, a 100-gram serving of broccoli provides a key spectrum of minerals essential for skeletal, cardiovascular, and muscular function.

A. Potassium: Cardiovascular Health (Per 100g)

Potassium is a crucial electrolyte with a pivotal role in maintaining fluid balance and blood pressure regulation.

Scientific Interpretation:

Potassium works in opposition to sodium, helping to relax the walls of blood vessels and promote the excretion of excess sodium. This mechanism is essential for maintaining healthy blood pressure and reducing the risk of stroke and other cardiovascular diseases. The ratio of potassium to sodium in broccoli (approximately 9.5:1) is highly favorable for heart health.

B. Calcium and Magnesium: Skeletal and Muscular Function (Per 100g)

Scientific Interpretation:

While dairy remains the primary source, the calcium in broccoli is noteworthy because it is highly bioavailable (easily absorbed) compared to calcium from other leafy greens like spinach (which contains high levels of absorption-inhibiting oxalates). Both calcium and magnesium are essential for bone structure, nerve signaling, and muscle contraction. Magnesium, in particular, is a cofactor in over 300 enzyme systems that regulate diverse biochemical reactions, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.

C. Iron, Zinc, and Selenium: Trace Minerals (Per 100g)

Scientific Interpretation:

• Iron: Necessary for oxygen transport (via hemoglobin) and numerous cellular enzyme functions.
• Zinc: A powerhouse for the immune system, wound healing, and DNA synthesis.
• Selenium: An essential trace mineral involved in thyroid function and acting as a powerful antioxidant (part of the glutathione peroxidase enzyme system).

IV. Beyond the Numbers: Bioactive Compounds and Health Implications

The true scientific value of broccoli extends far beyond its vitamins and minerals to a group of unique sulfur-containing compounds known as glucosinolates. When broccoli is chopped or chewed, an enzyme called myrosinase is released, which converts these glucosinolates into highly bioactive compounds, most famously, Sulforaphane and Indole-3-Carbinol (I3C).

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A. Sulforaphane: The Cancer-Fighting Sentinel

Sulforaphane stands out as the most extensively researched and biologically potent isothiocyanate found in this cruciferous vegetable. Its benefits are staggering:

1. Phase II Detoxification Enzymes: Sulforaphane acts as a potent activator of Phase II detoxification enzymes (like Glutathione S-transferases) in the liver. These enzymes are crucial for neutralizing and clearing carcinogenic substances from the body. This is the primary mechanism behind broccoli’s purported anti-cancer effects.
2. Anti-inflammatory Effects: It has been shown to inhibit the activation of NF-$\kappa$B, a major regulatory complex in the inflammatory response, offering protective effects against chronic inflammation.
3. H. pylori Eradication: Studies suggest Sulforaphane may possess antibacterial properties against Helicobacter pylori, a bacterium linked to gastritis and stomach ulcers.

B. Indole-3-Carbinol (I3C): Hormone Balance

I3C is another key glucosinolate breakdown product. It plays a significant role in estrogen metabolism. I3C is metabolized into DIM (Diindolylmethane), which can help shift the balance of estrogen metabolites away from more potentially harmful types toward less potent, more protective forms. This makes broccoli a valuable food for supporting hormonal balance, particularly in women.

C. Carotenoids: Eye and Antioxidant Health

As mentioned, Lutein and Zeaxanthin are present in broccoli, serving as powerful antioxidants that accumulate in the macula of the eye. Their role as natural filters for high-energy blue light is essential for preventing oxidative damage that leads to vision loss over time.

V. Maximizing Nutritional Uptake: Preparation and Bioavailability

To harness the full nutritional potential revealed in the 100-gram analysis, preparation methods are paramount.

1. The Chop-and-Wait Rule (for Sulforaphane): To maximize Sulforaphane production, a counter-intuitive tip is to chop or dice the broccoli (or simply chew it thoroughly) and allow it to sit for $40-90$ minutes before cooking. This allows the myrosinase enzyme to fully act before it is destroyed by heat.
2. Light Steaming is King: Lightly steaming (for 3-5 minutes) or microwaving is the best cooking method. It minimizes the loss of water-soluble vitamins (like Vitamin C and Folate) and preserves the heat-sensitive myrosinase enzyme better than boiling. Boiling can result in up to a $50\%$ loss of certain nutrients.
3. Pair with Healthy Fats (for Vitamin K and A): As Vitamins A and K are fat-soluble, consuming broccoli with a small amount of healthy fat (e.g., olive oil, nuts, or avocado) significantly enhances their absorption and utilization by the body.
4. The “Mustard Seed” Hack: If you cook broccoli immediately (such as by stir-frying), the myrosinase enzyme is destroyed, preventing glucosinolate conversion. To bypass this, simply sprinkle a small amount of a myrosinase-rich source, like mustard powder or horseradish, onto the cooked broccoli before eating. The enzyme in the powder will effectively convert the remaining glucosinolates.

Broccoli Nutrition Facts Per 100 Grams — 10 FAQs

Final Conclusion: A Testament to Nature’s Design

The 100-gram snapshot of broccoli’s nutritional profile reveals a food meticulously engineered by nature to promote human health. It is not merely a source of low calories, but a vessel delivering: near-complete daily Vitamin C, a substantial dose of bone-critical Vitamin K, essential blood pressure-regulating Potassium, and a complex array of cancer-fighting Sulforaphane precursors. By integrating broccoli into your daily diet and employing smart cooking techniques, you are investing in a proven, science-backed strategy for long-term health, vitality, and disease prevention.