📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 34 kcal | 2% | |
| Vitamin C | 89.2mg | 99% | |
| Vitamin K | 101.6µg | 85% | |
| Vitamin A | 623 IU | 12% | |
| Folate | 63µg | 16% | |
| Protein | 2.8g | 6% | |
| Dietary fibre | 2.6g | 9% | |
| Potassium | 316mg | 7% | |
| Sulforaphane | high | — | |
| Calcium | 47mg | 4% |
Based on Australian Nutrient Reference Values (NRV). Source: FSANZ Australian Food Composition Database & USDA FoodData Central. Daily values based on a 2,000 calorie diet.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Broccoli is the richest dietary source of sulforaphane — a compound that activates the body's own antioxidant genes and has shown remarkable anti-cancer activity in research.
Vitamin K (85% RDI), calcium and magnesium make broccoli one of the most effective plant-based bone-support foods available.
Glucoraphanin converts to sulforaphane which reduces inflammation in blood vessel walls — a key mechanism in preventing atherosclerosis.
Isothiocyanates activate detoxification enzymes that neutralise carcinogens and help repair DNA damage before it can lead to cell mutations.
⚠️ Who should limit or avoid this food
Very high vitamin K (101µg/100g). Consistent intake is essential — sudden large increases can reduce warfarin's anticoagulant effect.
Raw broccoli contains goitrogens that can interfere with thyroid hormone production. Cooking largely deactivates these compounds.
Moderate FODMAP food. People with IBS may experience bloating and gas — particularly with larger portions of raw broccoli.
Sulphur compounds produce gas during digestion. Some people experience significant flatulence after eating broccoli.
🔬 Possible side effects or risks
Raffinose and sulphur compounds ferment in the large intestine, producing gas. Normal and not harmful.
Goitrogens can reduce thyroid hormone production. Rarely clinically significant in normal cooked portions.
Vitamin K can counteract warfarin. Abrupt large increases in broccoli intake can affect INR (blood clotting time).
🛒 How to select fresh broccoli
Deep green, tightly packed, compact florets. Avoid yellowing — indicates age and reduced sulforaphane content.
Cut end should look fresh and moist, not dried out. Stalk should feel firm and solid throughout.
Yellowing means rapid ageing. Small black spots can indicate mould — avoid these bunches entirely.
🧊 Storage tips & shelf life
Stand in jar with 2cm of water — keeps florets hydrated and crunchy.
Wrap loosely in damp paper towel. Do NOT seal airtight — moisture accelerates yellowing.
Blanch 3 min, ice bath, dry, freeze on tray then bag. Preserves colour and nutrients.
📖 About broccoli — complete guide
Broccoli may be the single most nutritionally remarkable vegetable in common use. Nearly 100% of daily vitamin C, 85% of vitamin K, meaningful folate, fibre, protein and the unique cancer-fighting compound sulforaphane — no other common vegetable combines this breadth of nutrient density with such robust research support. It is consistently at the top of 'most nutrient-dense foods per calorie' lists.
The science around broccoli and cancer prevention is among the most compelling in nutritional research. Sulforaphane has been shown in laboratory and human studies to inhibit multiple stages of cancer development — from carcinogen activation to tumour growth suppression. A landmark Johns Hopkins study found that three servings of broccoli per week reduced bladder cancer risk by 57%. Maximise sulforaphane by eating broccoli raw or very lightly steamed — overcooking destroys the myrosinase enzyme needed to create it.