Broccoli

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By the Nutriveda editorial team · Updated 4 November 2026

Broccoli (Brassica oleracea var. italica) is a cruciferous vegetable from the cabbage family, eaten for its green flower heads and tender stalks. 100 g of raw broccoli has only 34 kcal but gives 89 mg of vitamin C, 102 µg of vitamin K, 63 µg of folate and 2.6 g of fibre. It belongs to the same group as kale, cabbage and cauliflower, which contain sulfur compounds called glucosinolates that researchers study for their effects in the body. Raw, steamed or roasted, broccoli is one of the easiest ways to add vitamins to a meal for very few calories.

Broccoli nutrition per 100 g and per portion

Nutrient	Raw, 100 g	Portion: 1 cup chopped (91 g)
Energy	34 kcal	31 kcal
Protein	2.8 g	2.6 g
Fat	0.4 g	0.3 g
Carbohydrate	6.6 g	6.0 g
of which sugars	1.7 g	1.5 g
Fibre	2.6 g	2.4 g
Vitamin C	89.2 mg	81 mg
Vitamin K	102 µg	93 µg
Folate	63 µg	57 µg
Potassium	316 mg	288 mg
Calcium	47 mg	43 mg
Iron	0.73 mg	0.66 mg
Beta-carotene	361 µg	329 µg

Source: USDA FoodData Central, SR Legacy: “Broccoli, raw” (FDC 170379), checked 4 November 2026. The portion column is calculated from the record’s measure “cup chopped” = 91 g. Values rounded.

Broccoli is mostly water (89 g per 100 g). That is why the calories are so low while the vitamin C and vitamin K stay high: a normal side portion covers a large part of what an adult needs of both.

Glycemic index

Broccoli is not listed in the international GI tables (Atkinson 2008), so we do not give a number for it. What the USDA data shows: 100 g of raw broccoli has 6.6 g of carbohydrate, of which 2.6 g is fibre and 1.7 g sugars. A portion adds very little digestible carbohydrate to a meal. For how GI works and why the whole meal matters, see What is the glycemic index.

Health benefits: what the evidence says

• Vitamin C. NIH sets the adult RDA at 90 mg a day for men and 75 mg for women. One cup of chopped raw broccoli gives about 81 mg. Vitamin C is water-soluble and sensitive to heat, so cooking reduces it; NIH notes that steaming or microwaving may limit the losses. Vitamin C also improves the absorption of non-heme iron, the form found in plant foods, so broccoli is a good partner for lentils, chickpeas or spinach.
• Vitamin K. Vitamin K is needed for normal blood clotting. NIH gives an adequate intake of 120 µg a day for men and 90 µg for women and lists half a cup of boiled broccoli at 110 µg. By the USDA numbers, 100 g of raw broccoli gives 102 µg.
• Calcium that is absorbed well. Broccoli is not a big calcium source (47 mg per 100 g), but according to NIH the calcium in broccoli, kale and cabbage is absorbed about as well as the calcium in milk. Spinach is the opposite case: its oxalates bind calcium and only about 5% is absorbed.
• Glucosinolates. The US National Cancer Institute explains that glucosinolates are broken down during food preparation, chewing and digestion into active compounds such as sulforaphane and indole-3-carbinol. These have shown effects in laboratory and animal studies, but studies in humans have shown mixed results for cancer risk. Eat broccoli for its nutrients and as part of a vegetable-rich diet, not as a cancer treatment.
• Fibre. A cup gives 2.4 g of fibre. EFSA considers 25 g of fibre a day adequate for normal bowel function in adults; broccoli is a small but steady contributor, together with legumes, whole grains and fruit.
• Folate. 63 µg per 100 g makes broccoli a useful everyday source of this B vitamin.

How to eat broccoli

• Steamed: cut into even florets and steam for 4-6 minutes, until bright green and just tender. Finish with olive oil, lemon and a little salt.
• Roasted: toss florets with olive oil and garlic and roast at about 200-220 °C for 15-20 minutes, turning once. The edges brown and the taste becomes sweeter.
• Raw: thinly sliced or finely chopped in salads and slaws, or as crudités with a yogurt dip made from Greek yogurt.
• Use the stalk: peel the tough outer layer and slice the inside into sticks or coins. It cooks like the florets and is just as edible.
• In bowls and soups: with quinoa, chickpeas and a tahini dressing, or blended into a soup with potato and onion.
• Storage: keep it unwashed in the fridge in a loosely closed bag and use within a few days. Frozen broccoli is a practical alternative when fresh is not in season.

Who should be careful

• Warfarin (Coumadin) and other vitamin K antagonists. NIH warns that vitamin K can have a serious interaction with warfarin, and that sudden changes in vitamin K intake can increase or decrease the drug’s effect. People on warfarin do not need to avoid broccoli, but they should keep their intake of vitamin K foods steady from week to week and discuss diet changes with their doctor.
• Thyroid and iodine. NIH lists cruciferous vegetables such as broccoli, cabbage and cauliflower among foods with goitrogens, substances that can interfere with iodine use. This is mainly a concern where iodine deficiency is common; for people with adequate iodine intake, NIH states that reasonable amounts of these foods are not a concern.

Traditional view (Ayurveda)

Broccoli is a modern European vegetable and is not described in the classical Ayurvedic texts. In Usha and Vasant Lad’s food guidelines broccoli is favourable for Pitta and Kapha and on the list to avoid for Vata. This is a traditional view, not a clinical finding.

Recipes with broccoli

• Roasted cauliflower and broccoli with tahini sauce

Related entries and articles

• Kale – another cruciferous green, richer in vitamin K
• Cauliflower and Brussels sprouts – close relatives from the same family
• Red cabbage
• Spinach – for comparison on calcium and oxalates
• Which foods reduce inflammation naturally?
• Plant-based meals for weight loss

FAQ

Is broccoli healthier raw or cooked?

Both are good choices. Raw broccoli keeps the most vitamin C, because heat and cooking water reduce it; NIH notes that steaming or microwaving limit the losses compared with long boiling. Lightly steamed broccoli is a good middle ground: tender, bright green and still rich in vitamins.

Can I eat broccoli if I take warfarin?

Usually yes, but keep the amount consistent. Broccoli is rich in vitamin K, and NIH explains that sudden changes in vitamin K intake can change how warfarin works. Eat similar amounts each week and tell your doctor before making big changes to your diet.

Does broccoli prevent cancer?

There is no proof that it does. The US National Cancer Institute reports that compounds from broccoli and other cruciferous vegetables, such as sulforaphane, have shown effects in laboratory studies, but human studies on cancer risk have given mixed results. Broccoli is a nutritious vegetable, not a medicine.

Sources

1. USDA FoodData Central, SR Legacy: Broccoli, raw (FDC 170379). fdc.nal.usda.gov
2. NIH Office of Dietary Supplements: Vitamin C, Fact Sheet for Health Professionals. ods.od.nih.gov
3. NIH Office of Dietary Supplements: Vitamin K, Fact Sheet for Health Professionals. ods.od.nih.gov
4. NIH Office of Dietary Supplements: Calcium, Fact Sheet for Health Professionals. ods.od.nih.gov
5. National Cancer Institute: Cruciferous Vegetables and Cancer Prevention. cancer.gov
6. NIH Office of Dietary Supplements: Iodine, Fact Sheet for Health Professionals. ods.od.nih.gov
7. EFSA NDA Panel (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal 8(3):1462. efsa.europa.eu
8. Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
9. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.