Broccoli (Brassica oleracea) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts. These vegetables are known for their beneficial health effects.
Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It also boasts more protein than most other vegetables. This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits.
Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat. Broccoli is very low in calories, providing only 31 calories per cup (91 grams).
The nutrition facts for 1 cup (91 grams) of raw broccoli are (3Trusted Source):
- Calories: 31
- Water: 89%
- Protein: 2.5 grams
- Carbs: 6 grams
- Sugar: 1.5 grams
- Fiber: 2.4 grams
- Fat: 0.4 grams
Broccoli’s carbs mainly consist of fiber and sugars. The sugars are fructose, glucose, and sucrose, with small amounts of lactose and maltose. However, the total carb content is very low, with only 3.5 grams of digestible carbs per cup (91 grams).
Fiber is an important part of a healthy diet. It can promote gut health, help prevent various diseases, and aid weight loss. One cup (91 grams) of raw broccoli provides 2.3 grams of fiber, which is about 5–10% of the Daily Value (DV).