Nutrition data: not yet cross-checked against USDA, EFSA, NIH ODS, WHO, PubMed, or Harvard Nutrition Source. Treat this section as background reading.
Serving guidance: not yet cross-checked against USDA, EFSA, NIH ODS, WHO, PubMed, or Harvard Nutrition Source. Treat this section as background reading.
B
Vegetables
Broccoli
A nutrient-dense cruciferous vegetable rich in vitamin C, vitamin K, folate, and dietary fibre (USDA, NIH ODS). Broccoli contains glucosinolates, sulfur-containing compounds that break down into bioactive sulforaphane, which may support cellular antioxidant defenses and cardiovascular health within a balanced diet (Harvard Nutrition Source, PubMed).
Supports
Supports Immune and Cellular HealthPromotes Vascular and Cardiovascular FunctionAids Digestive Regularity and Microbiome Health
Calories
34
kcal / 100g
Protein
2.8g
per 100g
Vitamin K
136%
of daily need
VeganVegetarianGluten-freeLactose-freeNut-freeLow calorieVitamin C richHigh fibre
Recommended intake
How much Broccoli — and how often
Practical guidance grounded in general dietary advice (EFSA / WHO / NHS) — not personal medical advice.
Who benefits most
Who Broccoli is especially good for
When to be careful
Be careful with Broccoli if…
Balanced advice — real cautions, not scaremongering.
Why it's healthy
Why eat Broccoli?
How it works in the body
The mechanisms behind Broccoli
Not just what's inside — what each nutrient actually does once you eat it.
Body systems
How Broccoli maps to body functions
Health benefit
Supports Immune and Cellular Health
Broccoli delivers an abundant amount of vitamin C, which contributes to immune system function and collagen formation (NIH ODS, EFSA). It also provides glucosinolates, which convert to sulforaphane and support cellular antioxidant defenses (Harvard Nutrition Source, PubMed).
Health benefit
Promotes Vascular and Cardiovascular Function
Providing vitamin K and dietary fibre, broccoli contributes to normal blood coagulation and aids in maintaining healthy blood lipid profiles as part of a heart-healthy eating pattern (EFSA, Harvard Nutrition Source).
Health benefit
Aids Digestive Regularity and Microbiome Health
Dietary fibre in broccoli promotes bowel regularity and supports a healthy intestinal environment by feeding beneficial gut microbes (USDA, Harvard Nutrition Source).
Nutrition breakdown
What's actually in a serving
Percentages show how much of an adult's daily need one serving covers. Adjust the amount to match your plate.
Choose a serving
g
Typical serving: cup, chopped ≈ 90 g
Bars compare each nutrient to a general adult daily reference value (EFSA / NIH). Individual needs vary.
Per 90 g serving
Calories30.6kcal
Protein2.5g
Carbohydrates5.9g
Fat0.4g
Fibre2.3g
Sodium29.7mg
Vitamins
Folate56.7µg
Vitamin C80.1mg
Vitamin K91.8µg
Minerals
Potassium284.4mg
Show raw per-100 g values
Calories34kcal
Protein2.8g
Carbohydrates6.6g
of which sugars1.7g
Fat0.4g
of which saturates0.1g
Fibre2.6g
Sodium33mg
Works well with
Best pairings & ingredient synergies
Combinations where the whole is nutritionally greater than the sum of its parts.
Signature Feature
Works best with
Pairings where the combination may do more than either ingredient alone.
AI-assisted educational summary. Cross-check with the sources below for clinical decisions.
Preparation & storage
Getting the most out of it
Steam 4–5 minutes to bright green.
Roast at 220 °C with olive oil.
Blanch and shock for salads.
Things to consider
Context matters
High vitamin K content can interfere with blood-thinning medications like warfarin; individuals taking anticoagulants should keep their intake consistent (NIH ODS).
Contains fermentable carbohydrates that may cause gas or bloating in individuals with irritable bowel syndrome or sensitive digestion (Harvard Nutrition Source).
Boiling leads to loss of water-soluble vitamin C and inactivates heat-sensitive myrosinase; light steaming preserves maximal bioactive compounds (Harvard Nutrition Source, PubMed).
Inside Food only draws on these six sources — USDA for nutrient composition, EFSA, NIH ODS, WHO and PubMed for scientific evidence, and the Harvard T.H. Chan Nutrition Source for practical synthesis. Anything on this page not confirmed in one of them is marked with a red Unverifiedbadge.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.
