scored 91/100
A cruciferous vegetable rich in fiber, vitamins, and phytonutrients with minimal calories, supporting digestive health and cellular protection.
3.6 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 91.
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.
Sulforaphane activates Nrf2 pathway, upregulating cellular antioxidant defenses and reducing inflammatory cytokines
Vitamin K acts as a cofactor for bone-Gla protein and matrix Gla protein, improving bone mineralization and vascular calcification prevention
High fiber content serves as prebiotic substrate, promoting short-chain fatty acid production by beneficial bacteria
Glucosinolates and sulforaphane induce phase II detoxification enzymes and promote apoptosis in precancerous cells
Choline supports acetylcholine synthesis for neurotransmission; glucosinolates enhance hepatic Phase I and II detoxification pathways
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
Fasting-compatible
Raw broccoli can be consumed during fasting; cooked versions pair well with meals to enhance overall nutrient absorption and satiety
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.
Vegetable is classified as a vegetable. A cruciferous vegetable rich in fiber, vitamins, and phytonutrients with minimal calories, supporting digestive health and cellular protection.
Vegetable scores 91/100 in Formulate, making it an exceptional 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.
Not particularly. A 85 g serving provides about 1.2 g of protein (~2% of the 50 g daily value).
Not really. A 85 g serving provides about 2.6 g of fiber (~9% of the 28 g daily value).
In a 85 g serving, vegetable is highest in Vitamin K (~13% DV).
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).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients vegetable contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.