What is broccoli?
Broccoli belongs to the cruciferous family alongside cauliflower, cabbage, kale and Brussels sprouts. Cruciferous vegetables contain sulfur-containing compounds called glucosinolates, which break down into substances such as sulforaphane when the vegetable is chopped or chewed.
Nutrition at a glance
Values are approximate and based on typical figures reported in USDA FoodData Central. Exact amounts vary by variety, size and preparation.
Potential benefits of broccoli
- Exceptional vitamin C contentCup for cup, broccoli provides about as much vitamin C as an orange, supporting normal immune function and iron absorption.
- Rich in vitamin KVitamin K plays an essential role in normal blood clotting and contributes to bone health.
- A source of fiberFiber from vegetables like broccoli supports digestive regularity and contributes to a feeling of fullness.
- Contains unique plant compoundsGlucosinolates and sulforaphane are actively researched for their potential roles in the body. While findings are promising, more human research is needed before firm conclusions can be drawn.
- Nutrient-dense and low in caloriesBroccoli offers folate, potassium and vitamin A precursors with very few calories, making it easy to add volume to meals.
Delicious ways to enjoy broccoli
- Roast florets at high heat with olive oil until crisp at the edges.
- Stir-fry with garlic and ginger, or add to our Vegetable Fried Rice.
- Blend into soups or chop finely into pasta sauces.
- Steam lightly for a bright green side dish — 3–5 minutes keeps it crisp-tender.
Things to keep in mind
- People taking blood-thinning medication such as warfarin are often advised to keep vitamin K intake consistent — check with your doctor or pharmacist.
- Cruciferous vegetables can cause gas in some people; cooking them may help.
- Shorter cooking times (steaming, quick stir-frying) help retain vitamin C.
The bottom line
Broccoli can be a nutritious and enjoyable part of a varied, balanced diet. No single food is a cure-all — the overall pattern of what you eat, along with sleep, activity and medical care, matters most.
Sources & further reading
- USDA FoodData Central
- Dietary Guidelines for Americans
- NIH Office of Dietary Supplements
- The Nutrition Source — Harvard T.H. Chan School of Public Health
- U.S. Food & Drug Administration — Food
Medical disclaimer: This article is for general informational and educational purposes only and does not constitute medical, nutritional or health advice. It is not intended to diagnose, treat, cure or prevent any disease. Always consult a qualified healthcare professional about your individual needs. Full disclaimer.
