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Broccoli
Description
Broccoli is a member of the cruciferous family of vegetables that includes cauliflower, cabbage, turnips, rutabaga, kale, bok choy, Brussels sprouts and mustard greens.
The nutritional value of broccoli combined with its low calories make this vegetable a must have on any healthy eating plan.
ORAC
Broccoli, boiled has a ORAC of 2160 trolox equivalents (TE)/100g
Source: USDA Database for the Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2 - Prepared by Nutrient Data Laboratory, Beltsville Human Nutrition Research Center (BHNRC), Agricultural Research Service (ARS), U.S. Department of Agriculture (USDA) - May 2010
Packing
- We customize all our packaging to meet your exact requirements.
- We have packed case in 1 lb. x 24 , 2 lb. x 10, or 3lb. x 10.
- Packing in 5 pound to 20 pound bags is also available
Nutritional Information
There is a high level of vitamin C in broccoli. Broccoli is also packed with vitamin A, beta carotene, B vitamins especially B3 and B5, folic acid, phosphorus, potassium, iron, chromium, which is an easily absorbed form of calcium, zinc and lots of fiber.
It's also loaded with carotenoids - antioxidants that are thought to help with weight loss.
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 141 kJ (34 kcal) |
| Carbohydrates | 6.64 g |
| - Sugars | 1.7 g |
| - Dietary fibre | 2.6 g |
| Fat | 0.37 g |
| Protein | 2.82 g |
| Water | 89.30 g |
| Vitamin A equiv. | 31 μg (3%) |
| - beta-carotene | 361 μg (3%) |
| - lutein and zeaxanthin | 1121 μg |
| Thiamine (Vit. B1) | 0.071 mg (5%) |
| Riboflavin (Vit. B2) | 0.117 mg (8%) |
| Niacin (Vit. B3) | 0.639 mg (4%) |
| Pantothenic acid (B5) | 0.573 mg (11%) |
| Vitamin B6 | 0.175 mg (13%) |
| Folate (Vit. B9) | 63 μg (16%) |
| Vitamin C | 89.2 mg (149%) |
| Vitamin E | 0.78 mg (5%) |
| Vitamin K | 101.6 μg (97%) |
| Calcium | 47 mg (5%) |
| Iron | 0.73 mg (6%) |
| Magnesium | 21 mg (6%) |
| Phosphorus | 66 mg (9%) |
| Potassium | 316 mg (7%) |
| Zinc | 0.41 mg (4%) |
| Percentages are relative to US recommendationsfor adults. Source: USDA Nutrient database |
|
Other Facts
Health Benefits of Broccoli
Broccoli and Cancer
Broccoli helps fight cancer, especially breast, colon and lung. It boosts the immune system. Broccoli also contains antioxidants and a substance called sulforaphane, which research is showing to be a powerful cancer fighter and preventer. Broccoli and Heart Disease Broccoli also lowers the incidence of cataracts and is considered energy boosting. Its high calcium content builds bones. Broccoli's "sister vegetable", cauliflower, is also a mild anti-allergic. It encourages the production of antibodies and is thought to help protect against allergy, asthma, migraine and depression. Avoid over cooking broccoli as about half of its beneficial substances may be destroyed in the process. Also, microwaving is thought to remove valuable nutrients from broccoli. Light steaming is best. Steam the broccoli for just a couple of minutes, until it turns bright green. Stop cooking while still has a bit of firmness to it. You can see that the health benefits of broccoli are vast. It is certainly worth it to get this vegetable in our diets on a regular basis.
There is strong evidence that broccoli may reduce the risk of heart disease. It is an antioxidant and helps with stress.
More Broccoli Nutrition Facts
Hints about how to cook Broccoli:
How to get more Broccoli in your diet:
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