scored 96/100
Also known as broccoli florets, broccolini
Broccoli is a cruciferous vegetable rich in vitamin C, vitamin K, and sulforaphane, a potent bioactive compound with anti-inflammatory and detoxification properties. Its dense nutrient profile and low calorie content make it a longevity staple.
3.4 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 96.
Less a 2.0 anti-nutrient penalty (high sodium).
Broccoli (Brassica oleracea var. italica) originated in the Mediterranean region and has been cultivated for over 2,000 years. As a cruciferous vegetable, it contains glucosinolates—compounds that convert to isothiocyanates like sulforaphane when cells are damaged during chewing or cooking. Per 100g, broccoli delivers 101.6 mcg of vitamin K (essential for bone mineralization and vascular health), 89.2 mg of vitamin C (supporting immune function and collagen synthesis), and 2.6g of fiber (promoting gut microbiota diversity). The sulforaphane content is particularly relevant for longevity research, with studies showing activation of Nrf2 pathways that enhance cellular defense against oxidative stress and support Phase II detoxification enzymes. Broccoli's high potassium-to-calorie ratio aids cardiovascular regulation, while its folate content supports methylation and neurological health. Regular consumption has been associated with reduced risk of chronic diseases including certain cancers, cardiovascular disease, and cognitive decline. The vegetable's anti-inflammatory properties make it valuable for aging populations seeking to reduce systemic inflammation, a key hallmark of aging.
Sulforaphane activates NRF2 transcription factor, upregulating antioxidant response elements and Phase II detoxification enzymes (glutathione-S-transferases, NAD(P)H quinone oxidoreductase) that neutralize free radicals and eliminate xenobiotics
Vitamin K (101.6 mcg/100g) serves as a cofactor for osteocalcin and matrix Gla protein (MGP), directing calcium to bone matrix and away from arterial walls, reducing fracture risk and arterial stiffness
Sulforaphane inhibits NF-κB signaling pathways and reduces pro-inflammatory cytokine production (TNF-α, IL-6), while vitamin C supports immune cell proliferation and pathogen clearance
High potassium (316 mg/100g) supports sodium-potassium ATPase function for vascular relaxation; sulforaphane may improve endothelial function and reduce atherosclerotic plaque formation via anti-inflammatory mechanisms
Isothiocyanates from glucosinolates induce phase II detoxification enzymes, promote apoptosis in pre-malignant cells, and inhibit angiogenesis; fiber supports favorable gut microbiota composition and short-chain fatty acid production
Broccoli contains no bioactive compounds timing-dependent for absorption or efficacy. Its fiber may slightly delay gastric emptying, making it suitable with any meal. Consuming at lunch or dinner with fat-containing foods (olive oil, fish, nuts) optimizes fat-soluble vitamin K absorption. No specific pre/post-workout advantage.
Breaks a fast
While broccoli is compatible with intermittent fasting windows, its fiber and volume make it more satiating with meals. Those with thyroid dysfunction on levothyroxine should maintain consistent intake rather than clustering consumption on specific days.
Per 100 g of the default form. Bars show how much higher or lower broccoli is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Broccoli is classified as a cruciferous (vegetable). Broccoli is a cruciferous vegetable rich in vitamin C, vitamin K, and sulforaphane, a potent bioactive compound with anti-inflammatory and detoxification properties.
Broccoli scores 96/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Vitamin K, Chromium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 2.4 g of protein (~5% of the 50 g daily value).
Not really. A 85 g serving provides about 2.2 g of fiber (~8% of the 28 g daily value).
In a 85 g serving, broccoli is highest in Vitamin C (~84% DV), Vitamin K (~72% DV), Chromium (~27% DV), Folate (~13% DV), Vitamin A (~11% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 3.4 g of net carbs (5.6 g total minus 2.2 g fiber).
Best any time of day. Broccoli contains no bioactive compounds timing-dependent for absorption or efficacy. Its fiber may slightly delay gastric emptying, making it suitable with any meal. Consuming at lunch or dinner with fat-containing foods (olive oil, fish, nuts) optimizes fat-soluble vitamin K absorption. No specific pre/post-workout advantage.
A typical serving is around 85 g (~29 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating broccoli alongside several other vegetable sources.
Broccoli pairs nicely with: Pair with olive oil or avocado because fat-soluble vitamins K and carotenoids require dietary lipids for absorption and bioavailability; Combine with garlic or onions because their allicin and quercetin compounds synergize with broccoli's sulforaphane to enhance anti-inflammatory and detoxification pathways; Eat with citrus (lemon, orange) because vitamin C stabilizes and enhances the bioavailability of sulforaphane and increases non-heme iron absorption from broccoli; Pair with fermented foods (kimchi, sauerkraut, miso) because beneficial bacteria support the metabolism and utilization of glucosinolates into bioactive isothiocyanates.
High sodium.
Encyclopedia entries that supply the same signature nutrients broccoli contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients broccoli contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.