Vegetable
A cruciferous vegetable rich in fiber, vitamins, and phytonutrients with minimal calories, supporting digestive health and cellular protection.
Variants (4)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin K15.5 mcg13% DV
- Vitamin A495.6 iu10% DV
- Folate15.3 mcg4% DV
- Vitamin C3.2 mg4% DV
- Choline15.8 mg3% DV
- Riboflavin0.03 mg3% DV
- Niacin0.41 mg3% DV
- Thiamin0.03 mg2% DV
- Vitamin E0.25 mg2% DV
- Copper0.09 mg10% DV
- Zinc0.43 mg4% DV
- Iron0.55 mg3% DV
- Magnesium12.8 mg3% DV
- Phosphorus31.4 mg3% DV
- Potassium117.3 mg2% DV
- Calcium17.8 mg1% DV
- Sodium22.1 mg<1% DV
- Selenium0.26 mcg<1% DV
- Polyunsaturated Fat0.08 g
- Saturated Fat0.03 g
- Monounsaturated Fat0.02 g
- Sulforaphane~43 mg
- Glucosinolates~85 mg
- Inulin / Prebiotic fibre~2.5 g
- Choline~128 mg
Score · 88/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin K15% DV
- Copper12% DV
- Zinc5% DV
- Folate5% DV
- Vitamin C4% DV
Overview
Broccoli is a green cruciferous vegetable belonging to the cabbage family, originating from the Mediterranean region and cultivated extensively in modern agriculture. Its nutritional profile is exceptionally dense for its caloric content: 37 calories per 100g with 3.1g of fiber supporting digestive health and satiety. Broccoli contains glucosinolates—sulfur-containing compounds that break down into sulforaphane, a potent bioactive with documented anti-inflammatory and antioxidant properties. It provides meaningful amounts of vitamin K (18.2 mcg per 100g) essential for bone mineralization and cardiovascular health, alongside vitamin A, folate, and vitamin C. The combination of low glycemic impact, high nutrient density, and bioactive compounds makes broccoli particularly valuable for longevity-focused nutrition. Regular consumption has been associated with reduced risk of chronic diseases including certain cancers, cardiovascular disease, and type 2 diabetes. Its fiber content promotes favorable gut microbiota composition, linked to improved metabolic health and immune function. The presence of choline (18.6 mg) supports cognitive function and liver health.
Health Benefits (5)
- Reduced inflammation and oxidative stress via sulforaphanestrongSulforaphane activates Nrf2 pathway, upregulating cellular antioxidant defenses and reducing inflammatory cytokines
- Enhanced bone health and cardiovascular supportstrongVitamin K acts as a cofactor for bone-Gla protein and matrix Gla protein, improving bone mineralization and vascular calcification prevention
- Improved digestive health and microbial diversitymoderateHigh fiber content serves as prebiotic substrate, promoting short-chain fatty acid production by beneficial bacteria
- Potential cancer risk reductionmoderateGlucosinolates and sulforaphane induce phase II detoxification enzymes and promote apoptosis in precancerous cells
- Cognitive support and liver detoxificationmoderateCholine supports acetylcholine synthesis for neurotransmission; glucosinolates enhance hepatic Phase I and II detoxification pathways
Food Pairings
- ·Pair with healthy fats (olive oil, nuts, seeds) to enhance fat-soluble vitamin A and K absorption and increase bioavailability of lipophilic bioactives
- ·Combine with garlic or onions to potentiate anti-inflammatory effects through synergistic organosulfur compounds and enhance glucosinolate metabolism
- ·Pair with cruciferous vegetables (cauliflower, Brussels sprouts) to maximize glucosinolate and sulforaphane intake for cumulative detoxification benefits
- ·Serve with vitamin C sources (citrus, berries) to enhance iron bioavailability and reduce oxalate absorption interference
Practical Tips
- ·Steam broccoli for 3-5 minutes rather than boiling to preserve heat-sensitive glucosinolates and sulforaphane; avoid overcooking which destroys myrosinase enzyme needed for sulforaphane formation
- ·Consume raw or lightly cooked broccoli 1-2 times weekly; chewing raw florets activates myrosinase, maximizing sulforaphane bioavailability
- ·Store fresh broccoli in refrigerator at 32-41°F for up to 5 days; frozen broccoli (flash-frozen at peak ripeness) retains comparable nutrient density to fresh when stored properly
- ·Pair with mustard seed powder or horseradish to provide exogenous myrosinase, enhancing glucosinolate conversion when consuming cooked broccoli
- ·Include broccoli sprouts (3-day seedlings) which contain 20-50x higher sulforaphane concentration than mature florets per unit weight
Optimal Timing
Broccoli's low glycemic load and fiber content make it suitable at any meal; morning consumption supports sustained satiety and energy stability; evening consumption aids satiety without sleep disruption due to minimal calories and no stimulants
Raw broccoli can be consumed during fasting; cooked versions pair well with meals to enhance overall nutrient absorption and satiety
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower vegetable is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about vegetable
What is vegetable?
Vegetable is classified as a vegetable. A cruciferous vegetable rich in fiber, vitamins, and phytonutrients with minimal calories, supporting digestive health and cellular protection.
Is vegetable healthy?
Vegetable scores 88/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin K, Copper, Zinc. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is vegetable high in protein?
Not particularly. A 85 g serving provides about 1.2 g of protein (~2% of the 50 g daily value).
Is vegetable high in fiber?
Not really. A 85 g serving provides about 2.6 g of fiber (~9% of the 28 g daily value).
What vitamins and minerals are in vegetable?
In a 85 g serving, vegetable is highest in Vitamin K (~13% DV).
Is vegetable keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 3.6 g of net carbs (6.2 g total minus 2.6 g fiber).
When is the best time to eat vegetable?
Best any time of day. Broccoli's low glycemic load and fiber content make it suitable at any meal; morning consumption supports sustained satiety and energy stability; evening consumption aids satiety without sleep disruption due to minimal calories and no stimulants
How much vegetable should I eat?
A typical serving is around 85 g (~31 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 vegetable alongside several other vegetable sources.
What pairs well with vegetable?
Vegetable pairs nicely with: Pair with healthy fats (olive oil, nuts, seeds) to enhance fat-soluble vitamin A and K absorption and increase bioavailability of lipophilic bioactives; Combine with garlic or onions to potentiate anti-inflammatory effects through synergistic organosulfur compounds and enhance glucosinolate metabolism; Pair with cruciferous vegetables (cauliflower, Brussels sprouts) to maximize glucosinolate and sulforaphane intake for cumulative detoxification benefits; Serve with vitamin C sources (citrus, berries) to enhance iron bioavailability and reduce oxalate absorption interference.
Supplements that mirror Vegetable's nutrient profile
Encyclopedia entries that supply the same signature nutrients vegetable contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Vegetable
These are the nutrients vegetablecontributes 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.