Broccoli, or Brassica oleracea, has countless benefits that make it a powerhouse superfood. This cruciferous vegetable is a great source of fiber, vitamins, and antioxidants. It can keep you hydrated, support brain health, and fight inflammation.
There are dozens of types of broccoli, each with a different appearance and taste. While they all have similar health benefits (cruciferous vegetables may help prevent cancer, cardiovascular disease, and more), there are some subtle nutritional differences worth noting.
Broccoli is rich in nutrients that contribute to its many health benefits. One medium stalk of raw broccoli contains:
- Calories: 45 calories
- Fat: <1 gram
- Sodium: 80 milligrams
- Carbohydrates: 8 grams
- Fiber: 3 grams
- Protein: 4 grams
One stalk provides 220% of the Daily Value (DV) for vitamin C, which supports immunity and bone health. It also contains 460 milligrams of potassium (which supports many key body functions), or 13% of the DV.
Broccoli also provides your body with:
One of broccoli’s top benefits is that it’s a great source of fiber. One cup of broccoli provides about 2 grams of fiber.
Although fiber is typically known for supporting digestive health and keeping you full, it also protects your heart by lowering cholesterol levels and helps regulate blood sugar and insulin for steady, even energy.
There are about 68 grams of water in a cup of raw broccoli. You need water to keep the cells and organs in your body healthy. Staying hydrated also regulates your body’s temperature, provides lubrication for your joints, and prevents constipation by moving food through the digestive tract.
Fruits and vegetables with high water content and fiber also add volume to your diet. This will boost feelings of fullness, which can lead to healthy weight management.
Broccoli is a member of the cruciferous vegetable family, which also includes vegetables such as:
- Cauliflower
- Kale
- Brussels sprouts
- Cabbage
- Collard greens
Research found that this group of plants contains natural compounds linked to cancer prevention, thanks to their ability to neutralize carcinogens and prevent cancer cells from growing and spreading. Cruciferous veggies also support apoptosis, or the self-destruct sequence the body uses to kill off dysfunctional cells.
Heart disease remains the leading cause of death in the United States. Research found that cruciferous vegetables like broccoli protect the heart. They do so by reducing the damage to arteries that leads to hardening, which is often a precursor to a heart attack or stroke.
Lutein and zeaxanthin are pigments found in broccoli that have many benefits, including supporting brain health. They have been linked to healthy brain and nervous tissue function, plus protection against age-related cognitive decline.
Broccoli has the potential to benefit your bone strength. The vegetable contains several nutrients essential for bone formation and preventing bone density loss. These include:
The anti-inflammatory power of broccoli is tied to a reduced risk of chronic (long-term) diseases. A study found that a higher intake of cruciferous veggies helped lower levels of pro-inflammatory markers circulating in the blood.
Naturally occurring compounds in broccoli act like detoxifiers. This means they help to deactivate potentially damaging chemicals or move them out of the body more quickly.
Protective antioxidant compounds have been shown to counter skin damage caused by UV radiation. The vegetable’s lutein and zeaxanthin pigments protect the retina and eye lens. Both have been shown to reduce the risk of macular degeneration and cataracts, two common eye disorders.
There are many different broccoli types. All broccoli varieties have similarities, but each is distinct in appearance, flavor profile, and nutritional benefits.
- Calabrese broccoli: If you’ve ever purchased broccoli from the grocery store, it was probably Calabrese broccoli. This type of broccoli has a sturdy stalk and big green, tightly-beaded florets. It has a slightly bitter, earthy flavor with a crunchy texture.
- Chinese broccoli: Chinese broccoli, also called Gai Lan, has long green stalks and tiny florets barely visible underneath its big green leaves. The stalks are slightly sweet, while the leaves are earthy and bitter. Chinese broccoli has twice as much calcium as Calabrese broccoli and almost twice as much folate.
- Broccolini: Broccolini is crossbred from regular and Chinese broccoli. Known for its subtle, sweet, earthy flavor, it has long thin stems with little floret tufts at the ends. It’s a great source of phenolic compounds and other phytochemicals that combat oxidative stress linked to chronic inflammation, cancer, and other diseases. Studies found that 70% of broccolini’s phenolic compounds were lost after boiling and 50% were lost after steaming and griddling.
- Broccoli rabe: Broccoli rabe (or raab as it’s sometimes spelled) is technically part of the turnip family. It resembles broccolini but has smaller florets, bigger leaves, and a bitter taste. Broccoli rabe is a good source of nutrients like vitamin A, vitamin C, folate, and potassium.
- Di Cicco broccoli: Di Cicco is popular in Italy. This type looks similar to regular broccoli, but with smaller, blueish heads. The taste is similar as well—earthy, and slightly sweet. The whole plant—leaves, florets, and stems—is edible.
- Purple sprouting broccoli: This tall plant has big leaves and medium purple florets that grow apart from one another. The vibrant purple florets taste like regular broccoli and turn green when cooked. Studies found that anthocyanins, a kind of antioxidant in red and purple fruits and vegetables, protect against cardiovascular and neurodegenerative diseases.
- Waltham broccoli: This type of broccoli resembles Calabrese broccoli, but with longer stalks and heads with hints of blue. The name Waltham comes from a town in Massachusetts where this broccoli variety was developed in the 1950s.
It’s possible to have an allergic reaction when consuming broccoli, but it’s rare. Broccoli does not fall within the food types that account for 90% of all food allergy reactions.
Broccoli contains sugars that the stomach and small intestine have difficulty digesting. As your intestinal bacteria try to break down the sugars, it creates gas that causes bloating and discomfort.
Broccoli is very rich in vitamin C. Consuming too much of this vitamin might lead to digestive side effects (e.g., diarrhea or stomach cramps).
Most fruits and vegetables should be stored in the refrigerator. If you want to stretch out the shelf life of broccoli, you’ll want to keep it cool.
Don’t wash fresh broccoli until you’re ready to eat it. Place it in a loosely tied plastic bag, and store it in the refrigerator. Use your fresh broccoli within 3 to 5 days of storing it.
Broccoli can be used in just about any kind of meal or snack. Some varieties—like broccoli rabe and Chinese broccoli—are best enjoyed cooked to soften them, while others can be enjoyed raw. Here are some general tips for including broccoli in your diet:
- Snack on broccoli raw for maximum nutritional benefits
- Steam it (to preserve the most nutrients, including vitamin C) then drizzle with extra virgin olive oil-based pesto, olive tapenade, or a savory nut butter sauce
- Cook broccoli in the air fryer for a crispy texture
- Dip it in hummus, seasoned tahini, or guacamole
- Add it to any number of dishes (e.g., stir fry, soups, stews, frittata, fajitas, and more)
- Blend raw or frozen broccoli into smoothies
- Add finely chopped or pureed broccoli into baked goods, salads, homemade pesto, and other sauces
- Try mixing powdered broccoli with ground coffee to make broccoli coffee
Broccoli provides benefits related to your brain, heart, bone, and overall health—though eating it can have side effects like gas and bloating.
There are dozens of different types of broccoli, each with distinct characteristics. They’re all full of fiber, vitamins, minerals, and antioxidants that do wonders for your health.
