Nutritional Values For Raw Broccoli Florets

Broccoli was first cultivated in Italy and is a member of the cabbage family of plants. Raw broccoli florets refer to the flowering buds at the top of the large stalk. These may be eaten raw with dip or chopped and tossed into a salad. Broccoli is high in nutrients and antioxidants.

Macronutrients

In a one cup serving of raw broccoli florets, the U.S. Department of Agriculture reports there are 20 calories. This serving also provides 2.12 g of protein and 3.72 g of carbohydrates. Broccoli contains just a trace amount of fat, .25 g in 1 cup of raw florets.

Other Nutrition

One cup of raw broccoli florets provides 110 percent of the daily recommended allowance for vitamin C. It is also an excellent source of vitamin A, with 43 percent of the daily recommendation. Raw broccoli florets also provide 3 percent of calcium and iron needs. Broccoli also provides 231 mg of potassium in one cup of florets.

Shopping and Preparation

Broccoli can be colored dark green, sage or purplish-green. Yellowed broccoli is not preferred as it indicates an overly matured vegetable. Any attached leaves should be perky, not wilted and the flowers tightly bunched together. Avoid broccoli with bruised looking flowers or slimy spots on the stem or florets. Chop broccoli into florets just before using as the vitamin C content diminishes after cutting, warns the World's Healthiest Foods.

Potential of Raw Broccoli

Eating broccoli raw helps to improve the bioavailability of its healthy properties, says a study in a Nov. 26, 2008 issue of the "Journal of Agricultural and Food Chemistry." Researchers found that consuming raw broccoli made absorption of sulforaphane, a compound in broccoli that has anti-cancer, anti-diabetic and anti-microbial properties, faster and resulted in higher concentrations of the compound in blood and urine.

Considerations

While raw broccoli florets are full of nutrients, eating it steamed can also be beneficial. A study in "Nutrition Research" from June 2008 proved that steaming broccoli significantly improved its bile acid binding abilities. These abilities help to lower the risk of heart disease and certain cancers. Lead researcher T.S. Kahlon went on to note that consuming steamed broccoli in addition to mustard greens, collard greens, kale, green bell pepper and cabbage in the daily diet would lower the risk of cardiovascular disease and cancer and improve overall health.