What are the Nutritional Facts about Broccoli?
December 19, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Broccoli is a nutrient-rich vegetable high in fiber and vitamin C. Learn its nutrition facts, health benefits, and best ways to eat broccoli.
Introduction
Broccoli is a green vegetable from the cabbage family and is often called a superfood. It is now easily available in India and is used in sabzi, soups, salads, and stir-fries. Broccoli is low in calories but very high in nutrients, making it excellent for daily health.
Nutritional Facts About Broccoli (Per 100 grams, raw)
| Nutrient | Amount |
|---|---|
| Calories | 34 kcal |
| Carbohydrates | 6.6 g |
| Protein | 2.8 g |
| Fat | 0.4 g |
| Dietary Fiber | 2.6 g |
| Vitamin C | 89 mg |
| Vitamin K | 101.6 mcg |
| Vitamin A | 31 mcg |
| Folate (Vitamin B9) | 63 mcg |
| Potassium | 316 mg |
| Calcium | 47 mg |
| Iron | 0.7 mg |
Health Benefits of Broccoli:
1. Boosts Immunity
- Very rich in vitamin C
- Helps fight infections
- Supports faster recovery
2. Supports Digestive Health
- High in dietary fiber
- Improves gut health
- Prevents constipation
3. Supports Heart Health
- Fiber helps reduce bad cholesterol
- Potassium helps control blood pressure
4. Helps in Weight Loss
- Low calorie and filling
- High water and fiber content
- Reduces overeating
5. Supports Bone Health
- Rich in vitamin K and calcium
- Helps maintain strong bones
6. May Help Reduce Cancer Risk
- Contains sulforaphane, a powerful antioxidant
- Supports cell protection
Is Broccoli Good for Weight Loss?
Yes, broccoli is excellent for weight loss.
Why it helps:
- Very low in calories
- High fiber
- Can be eaten in good quantity
Best way:
Steamed or lightly stir-fried with minimal oil.
Best Ways to Eat Broccoli
- 🥗 Steamed broccoli
- 🍲 Broccoli soup
- 🍛 Broccoli sabzi
- 🥘 Stir-fried with garlic
- 🥗 Added to salads
Raw vs Cooked Broccoli
| Type | Benefit |
|---|---|
| Raw | More vitamin C |
| Lightly cooked | Better digestion and nutrient absorption |
Who Should Be Careful?
- Excess intake may cause gas or bloating
- People with thyroid issues should avoid excess raw broccoli
- Always wash thoroughly before cooking
Conclusion
Broccoli is a nutrient-dense, low-calorie vegetable packed with fiber, vitamins, minerals, and antioxidants. When eaten regularly and cooked properly, broccoli supports immunity, digestion, heart health, bone strength, weight loss, and overall wellness. It is a great addition to a balanced Indian diet.