📊 Nutritional Table (100 g)
Below is the detailed nutritional value per 100 grams broccoli nutritional value.
| Nutrient | Amount (100 g) | % RDA |
|---|---|---|
| 🔥 Calories (Energy) | 34 kcal | -- |
| 💪 Protein | 2.8 g | -- |
| 🧈 Fats | 0.4 g | -- |
| 🍚 Carbohydrates | 6.6 g | -- |
| 🌾 Fiber | 2.6 g | -- |
| Vitamin C | 89.2 mg | 112% |
| Vitamin K | 101.6 µg | 85% |
| Folic acid | 63 µg | 32% |
| Potassium | 316 mg | 9% |
| Sulforaphane | ~50 mg | -- |
* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.
💪 Benefits for Athletes
Here are the main broccoli nutritional value benefits in an athlete's nutrition:
- Sulforaphane - activates the NRF2 pathway, the body's most powerful antioxidant defense
- Vitamin C — contributes to normal immune system function and normal collagen formation
- Vitamin K - for bone health and blood clotting
- Low in calories, high in volume - ideal side dish during weight loss
🍳 How to Prepare
The best ways to prepare broccoli nutritional value, while preserving maximum nutritional value:
- Steamed: 5-7 min - preserves most nutrients
- In the oven: 200 °C, 15-20 min with olive oil and garlic
- In a skillet: 3-4 min stir-fry with soy sauce and ginger
⚡ When to Eat?
At any time - as a side dish with protein. Before training - 2+ hours due to fiber.
🔄 Substitutions and Alternatives
Best alternatives broccoli nutritional value:
Cauliflower, Brussels sprouts, spinach, asparagus
💡 Tips
- Do not overcook - it loses color, texture and sulforaphane
- Broccoli stems are also edible - chop and use them
- Leave chopped broccoli for 40 min before cooking - activates sulforaphane
- Frozen broccoli is just as good - harvested at peak ripeness
🍽️ Portion And How To Preserve Nutritional Value
One large portion of broccoli (about 100 g) has only 30–35 kcal, but a good amount of vitamin C, vitamin K and fiber. It is one of the lowest-calorie-density foods, so it is easy to “increase” the volume of a dish with broccoli while adding almost no calories.
To preserve vitamins, cook briefly: steam or blanch for 3–5 minutes. Long boiling leaches water-soluble nutrients.
🥦 Fresh Or Frozen?
Frozen broccoli is often not a worse choice, and sometimes even a better one: it is frozen immediately after harvest, so its vitamin content remains close to fresh. Fresh broccoli that has sat in the refrigerator for several days can lose some of its vitamin C.
Frozen is more convenient and cheaper out of season — choose by convenience, not the “freshness” myth.
🍳 Best Cooking Methods
- Steamed — 4–5 minutes, retains crunch and color.
- In the oven — drizzle with oil, bake at 200 °C for about 15–20 minutes.
- In a skillet — quick, over high heat with garlic.
- Raw — small florets in salads.
Don't overdo boiling — overcooked broccoli loses both texture and some nutritional value.
🔁 What To Pair With
Broccoli goes with any protein source — chicken, fish, eggs or cottage cheese. If you want variety, pair it with spinach or other green vegetables. Fiber from broccoli helps with satiety — read more about it in fiber guide.
🥦 Broccoli And Digestion
Broccoli contains fiber and certain sugars that some people digest with more difficulty — bloating may occur. If this happens, start with smaller portions and cook it rather than eating it raw.
By gradually increasing portions, most people get used to broccoli, and the gut microbiota adapts to a higher fiber intake.