As per USDA Nutrient database result, here is the list of nutritional value per 100g (3.5 oz) of Raw Broccoli (edible parts). This percentage is also the recommendations for adults.
Energy 30 kcal 140 kJ
Carbohydrates - 6.64 g
Sugars - 1.7 g
Dietary fiber - 2.6 g
Fat - 0.37 g
Protein - 2.82 g
Water - 89.30g
Vitamin A equiv. - 31 μg ---3%
β-carotene 361- μg ---3%
Thiamin (Vit. B1) - 0.071 mg ---5%
Riboflavin (Vit. B2) - 0.117 mg ---8%
Niacin (Vit. B3) - 0.639 mg ---4%
Pantothenic acid (B5) - 0.573 mg ---11%
Vitamin B6 - 0.175 mg---13%
Folate (Vit. B9) - 63 μg ---16%
Vitamin C - 89.2 mg---149%
Calcium - 47 mg ---5%
Iron - 0.73 mg ---6%
Magnesium - 21 mg ---6%
Phosphorus - 66 mg ---9%
Potassium - 316 mg---7%
Zinc - 0.41 mg ---4%
Do you eat Broccoli? Me, I rarely eat this vegetable because most of the food I eat doesn’t have broccoli on its recipe. I don’t have much idea about this vegetable. All I know is that vegetables are good for my health.
But now, I have an idea how important broccoli is. Broccoli is rich in multiple nutrients with anti-cancer properties containing diindolylmethane and selenium. Broccoli is a high source of vitamin C and soluble fiber that helps fight cancer. Maybe this is the reason why more and more people want to eat this vegetable when boiled and steamed or even more popular to be eaten when raw. Now we know the role of broccoli in our life.
I want to share this Broccoli recipe I found at EatingWell. This recipe is called Ginger Broccoli. This recipe is low in calorie, low in carb, low sodium, low cholesterol, low sat fat, can make your heart healthy and can also improve a healthy weight. It can be served together with steamed cold sesame noodles or Asian dumplings.