Growing up, your parents may have told you to eat your broccoli, and for good reason. Despite your numerous attempts to feed the vegetable to the dog, your parents were correct in telling you that broccoli packs an abundance of nutrients that can keep you healthy and help you grow. While the head generally contains more nutrients, the stalks offer a rich supply of nutritional value as well.
Carbohydrates
A broccoli stalk, weighing about 114 g, contains nearly 6 g of carbohydrates. Carbohydrates are one of three macronutrients, and the body needs larger portions of this nutrient than any other substance. An adult diet of 2,000 calories a day should consist of 225 to 325 g of carbohydrates, so a broccoli stalk offers about 3 percent of an adult's minimum daily carbohydrate needs.
Protein and Fat
Broccoli stalks also contain a small amount of protein with 3.4 g per 114-g stalk. Adults typically need about 50 to 175 g of protein each day, and this nutrient should make up about 10 to 35 percent of your total caloric intake. A broccoli stalk contains about 7 percent of an adult's minimum daily protein needs. Broccoli stalks contain just a trace of fat with 0.4 g per 114-g stalk. Most adults need a minimum of 44 g of fat each day.
Vitamin C
A stalk of broccoli contains well over 100 percent the daily value for adults for vitamin C. Vitamin C is an antioxidant that prevents cellular damage and plays a vital role in maintaining immune system function. Adult men and women require about 90 and 75 mg of vitamin C each day, respectively, and a stalk of broccoli contains about 106 mg of this nutrient.
Other Vitamins
A stalk of broccoli contains moderate amounts of B vitamins and vitamin A. B vitamins help metabolize carbohydrates and other nutrients, converting them into energy the body can use. Vitamin A refers to a group of compounds that support vision, growth and reproductive health.
Minerals
Broccoli stalks are not particularly high in any one mineral but contain moderate amounts of phosphorous, selenium, manganese, iron and smaller amounts of calcium, magnesium, potassium, sodium, zinc and copper. Minerals are inorganic substances the body needs to support central nervous system function, metabolism and a healthy immune system.
References
- USDA National Nutrient Database for Standard Reference: Broccoli, Stalks, Raw
- MayoClinic.com: Healthy Diet; End the Guesswork With These Nutrition Guidelines; February 2011
- Institute of Medicine; Dietary Reference Intakes; Vitamins and Elements
- Centers for Disease Control and Prevention: Vitamins and Minerals
Member Comments