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Food

Broccoli

Foods / Broccoli

About This Food

Description

A descendant of cabbage, broccoli is a member of the Cruciferous family of vegetables.

Although most broccoli is green, in times past, purple, red, cream and brown varieties were popular. Along with a rich supply of vitamins and minerals - most notably vitamin C and folate - it also contains powerful disease-fighting phytonutrients including sulforaphane, lutein, quercetin and indoles.

Estimated Glycemic Load=6
Antioxidant Score* (ORAC)=1,362 and 2,386

*Raw (1,362) versus cooked (2,386)

Selecting & Storing

Look for broccoli with a deep, strong color — green, or green with purple; the buds should be tightly closed and the leaves crisp. Refrigerate unwashed, in an airtight bag, for up to 4 days.

Special diets
  • AIP Diet
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • VitaminC
  • VitaminK
Good Source of
  • VitaminA
  • Folate
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Corn
  • No Yeast
  • No Peanuts
  • No Coconut
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s)

Chart Icon. View Calorie Breakdown

Calories: 31

Omega-6 / Omega-3 ratio: 1 : 1

Macronutrients
Amount
Total Fat
0.34 g
Saturated Fat
0.04 g
Monounsaturated Fat
0.01 g
Polyunsaturated Fat
0.03 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
19 g
ALA
19 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
6.04 g
Net Carbohydrate
3.67 g
Sugars
1.55 g
Fiber
2.37 g
Protein
2.57 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
566.93 IU
11%
Vitamin C
81.17 mg
135%
Vitamin D
0 IU
0%
Vitamin E
0.71 IU
2%
Vitamin B6
0.16 mg
8%
Vitamin B12
0 mcg
0%
Vitamin K
92.46 mg
116%
Folate
57.33 mcg
14%
Niacin
0.58 mg
3%
Riboflavin
0.11 mg
6%
Thiamin
0.06 mg
4%
Choline
17.02 mg
3%
Minerals
Calcium
42.77 mg
4%
Copper
0.04 mg
2%
Iron
0.66 mg
4%
Magnesium
19.11 mg
5%
Manganese
0.19 mg
10%
Phosphorous
60.06 mg
6%
Potassium
287.56 mg
8%
Selenium
2.27 mcg
3%
Sodium
30.03 mg
1%
Zinc
0.37 mg
2%
Phytonutrients
Alpha-carotene
22.75 mcg
Beta-carotene
328.51 mcg
Beta-cryptoxanthin
0.91 mcg
Lutein + zeaxanthin
1276.73 mcg
Lycopene
0 mcg

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