"Eat your broccoli." You've probably heard those words as a child, and if you're now a parent, you've most likely spoken them too. Broccoli, which comes in several varieties, is a highly nutritious vegetable that provides a wide range of nutrients. The most common variety of broccoli in the United States is the Italian green or sprouting variety. For optimum nutrition, it is best to eat your broccoli raw.
Calories and Macronutrients
A cup of raw broccoli contains only 31 calories, while offering just over 6 g of carbohydrates. Of these 6 g of carbohydrates, 2.4 g are fiber. Broccoli is also one of the vegetables that offers protein, at 2.57 g per cup. Broccoli contains a minimal amount of fat, at 0.34 g. Of this fat, only 0.035 g is saturated fat. The remaining fat comes from monounsaturated fat and polyunsaturated fat, at 0.010 g and 0.035 g, respectively.
Vitamins
One of the most abundant vitamins in a cup of raw broccoli is vitamin C, at 81.2 mg per cup. A single cup of broccoli almost meets the daily vitamin C recommendations for adults, which is 90 mg for women and 120 mg for men. A cup of raw broccoli also contains 57 mcg of the B vitamin folate, 567 IU of vitamin A and 92.5 mcg of vitamin K. A cup of broccoli contains minimal amounts of vitamin E and the B vitamins known as B-6, pantothenic acid, niacin, riboflavin and thiamin.
Minerals
Broccoli is often noted for its calcium and potassium content, and 1 cup has 43 mg and 288 mg, respectively. Broccoli is one of the few good non-dairy sources of calcium. One cup also offers 60 mg of phosphorus, 19 mg of magnesium and 30 mg of sodium. Broccoli also contains small amounts of zinc and iron.
Considerations
The water-soluble vitamins, which include the B vitamins and vitamin C, are sensitive to heat and air. Because of this, cooking and cutting broccoli can destroy some of its water-soluble vitamin content. The specific nutritional content after cutting the broccoli and cooking it depends on several factors, including method of cooking and total cooking time. It is best to steam broccoli rather than boil it, so it will be exposed to less water and heat during cooking.
Frozen or canned broccoli also contains a higher amount of sodium, which is added to the broccoli during processing to preserve the broccoli and help extend its shelf life.
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