These include (13, 14, 15, 16, 17, 18, 19): Broccoli is high in many plant compounds that have been associated with health benefits. Cover, reduce heat and simmer 8-10 minutes or until tender. (1 Oz Serving) The .gov means its official.Federal government websites often end in .gov or .mil. Carbohydrates are important for a healthy diet however, you must choose complex carbohydrates such as found in whole grain, pasta, lentils, brown rice, beans, fruits and vegetables, to maintain a good healthy diet. Theyre usually eaten raw in salads or sandwiches, so their delicate balance of nutrition isnt damaged by cooking. Linus Pauling Institute. 2023 Healthline Media LLC. Try some of our favorites: Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. Broccoli works great on its own or paired in stir fry, shredded as part of a slaw, added to a morning omelet or even as a topping on baked potatoes. 1 oz broccoli contains about 1% of calcium, How much Iron is in 1 oz broccoli? You also could try microwaving broccoli, which allows you to retain more of the nutrients in broccoli. 2014: Effects of different cooking methods on health-promoting compounds of broccoli [nutrient analysis; ungraded]. This guide is based on scientific evidence, following our policy for evidence-based guides. So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today. Effects of domestic cooking on flavonoids in broccoli and calculation of retention factors. A unique family of plant compounds called isothiocyanates sets cruciferous vegetables apart from other veggies. 1 For the dressing: Whisk together the mayonnaise, vinegar, honey, salt, and pepper in a large bowl until smooth. National Institutes of Health Office of Dietary Supplements. This variety is bright green and leafy and technically a turnip family member. When chopped or cooked, these vegetables release compounds that have a familiar and fairly strong sulfur aroma. Some people get concerned about the smell of broccoli and wonder if the smell indicates that the broccoli has gone bad. This article explains the differences between raw and regular honey. Just be sure to cut off the bottom one to two inches, which can be tough and woody. Blended into a smoothie with fruits and vegetables. To reduce the risk of heart diseases, it is best to consume items low in cholesterol and the cholesterol count in a Consuming broccoli raw or cooked provides many nutrients, although some cooking methods will reduce flavonoids. Science. There are exceptions though, find out in this ultimate visual guide to low-carb vegetables. Have you ever asked yourself, "How much weight can I lose in a month?" Some studies suggest that eating higher amounts of cruciferous vegetables like broccoli, cabbage, cauliflower, Brussels sprouts, and kale can reduce the risk of certain types of cancer, including prostate, lung, and breast cancer. A more recent study showed that these effects might be similar in humans as well. Broccoli Nutrition Facts and Health Benefits. While on Coumadin (warfarin), Vitamin K intake needs to be consistent. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family. People often wonder if they can eat all of the vegetable, including thick stalks. GuideWhat are the best and the worst low-carb vegetables? For product questions or concerns, contact us at 1-877-846-9949. 12 to 16 (depending on brand) 0. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian andcertified diabetes care and education specialist. 1 oz broccoli contains about 10 Calories per serving. B. Vegetables. 2012;63(7):767-71. doi:10.3109/09637486.2012.665043, Blekkenhorst LC, Sim M, Bondonno CP, et al. 2021;87:104833. doi:10.1016/j.jff.2021.104833, Sugita Y, Makino T, Mizawa M, Shimizu T.Mugwort-mustard allergy syndrome due to broccoli consumption. Spread evenly over casserole. contains about Although it can be an acquired taste, broccoli is filling and provides several nutrients for very few calories. Fried broccoli contains 1.6 g of saturated fat and 8.5 mg of cholesterol per serving. It is also an excellent source of vitamin K,important in bone health and wound healing. Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. 12-ounce can or bottle. Simply put, observational studies cant prove that specific foods decrease disease risk or lead to health improvements. These are the types of broccoli with thick stalks and bright green florets. Looking for some healthy broccoli recipes? Academy of Nutrition and Dietetics. Cover and refrigerate 1 hour or overnight. However, at Diet Doctor, we dont recommend counting calories. Brown Rice vs. White Rice: Which is Better? Soak two tablespoons of broccoli seeds overnight and rinse them. The nutrition facts for 1 cup (90 g) of raw broccoli are ( 4 ): Calories: 35 Protein: 2.3 g Carbs: 5.6 g Fiber: 2.2 g Fat: 0.3 g Vitamin C: 91% of the Daily Value (DV) Vitamin K: 77% of the. You may feel a tingling on your lips and tongue. They also contain anywhere from 10 to 100 times as much glucoraphanin the nutrient that becomes sulforaphane as the mature vegetable. Broccoli is high in many vitamins and minerals, including folate, potassium, manganese, and vitamins C and K1. 22.7% 8.8% 68.5% Protein Total Fat Total Carbohydrate 55 cal * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. You'll consume 116% of your daily recommended intake in a one-cup serving of broccoli. Broccoli sprouts load a lot of fiber and protein into just a few calories. When Canadian researchers tested crops of sprouts, they found salmonella, listeria, staph, and other pathogens that can cause illness or even death. Calories 9.9. 4%. The https:// ensures that you are connecting to the official website and that any information you provide is encrypted and transmitted securely. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Though the research isnt conclusive, there is evidence that the sulforaphane in broccoli sprouts may help people with mental health problems manage their symptoms and lower their doses of traditional medicines. Very rarely, this can progress to a swollen throat or anaphylaxis. How does this food fit into your daily goals? However, because cooking broccoli can destroy the enzyme responsible for activating goitrogens, this shouldnt be a concern unless youre consume raw broccoli in excessive amounts (40). Its name comes from the Italian word broccolo, meaning the flowering crest of a cabbage.. It may also offer several benefits, especially for eye health, heart health, and disease prevention. It can promote gut health, help reduce the risk of various diseases, and aid weight loss (5). Your daily values may be higher or lower depending on your energy . Amount Per Serving. One study on mice found that sulforaphane may even be more effective at treating ulcers than traditional antibiotics. [overviewarticle; ungraded] ↩ Small trials of overweight people and smokers found that increased intake of broccoli or broccoli sprouts reduced levels of c-reactive protein (CRP): Clinical Nutrition 2019: Effects of long-term consumption of broccoli sprouts on inflammatory markers in overweight subjects [non-controlled study; weakevidence], International Journal of Food Sciences and Nutrition 2014: Effect of 10-day broccoli consumption on inflammatory status of young healthy smokers [non-controlled study; weakevidence]. Broccoli is a popular vegetable enjoyed around the globe. Healthline Media does not provide medical advice, diagnosis, or treatment. These nutrients may: Potential side effects of eating broccoli: Most people can safely enjoy the cruciferous vegetable, but certain individuals may need to be cautious. 7 Impressive Broccoli Health Benefits, According to Registered Dietitians, Stefani Sassos, M.S., R.D.N., C.S.O., C.D.N., NASM-CPT, vitamin C which supports collagen synthesis and skin health, Pan-Fried Chicken with Lemony Roasted Broccoli. 2 For the slaw: Add the broccoli slaw, broccoli florets, carrots, cabbage, green onions, raisins, and sunflower kernels to the dressing; stir to combine. Some studies have shown sulforaphane to be an effective treatment for a number of mental health disorders. A few delicious ways to enjoy your sprouts include: PLOS One Journal: Sulforaphane Bioavailability from Glucoraphanin-Rich Broccoli., Antioxidants & Redox Signaling: Dietary Sulforaphane in Cancer Chemoprevention: The Role of Epigenetic Regulation and HDAC Inhibition., Proceedings of the National Academy of Sciences: Sulforaphane inhibits extracellular, intracellular, and antibiotic-resistant strains of Helicobacter pylori and prevents benzo[a]pyrene-induced stomach tumors., National Library of Medicine: Role of Sulforaphane in Protection of Gastrointestinal Tract Against H. pylori and NSAID-Induced Oxidative Stress.. This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits (2, 3). 1 oz broccoli 68% carbs, 9% fat, and 0% alcohol. A healthier life starts now with your free trial! 1 oz broccoli Broccoli is very low in calories, providing only 35 calories per cup, or 90 grams (g). 30 calories. You can maintain a beautiful green hue by blanching your broccoli firstthis will not only enhance the broccoli's color but also help soften the stems. Most of the health benefits of broccoli sprouts come from their high level of glucoraphanin. Antioxidants help to fight off free radicals that cause cell damage that can result in inflammation and disease. How many carbs in 1 oz broccoli? Most importantly, your health is much more likely to be influenced by your overall diet and lifestyle rather than one specific food. Eating raw sprouts can increase your risk of exposure to these food-borne illnesses. 2014: The American Journal of Gastroenterology 2014: The Cochrane Database of Systematic Reviews 2016: BMJ Open Diabetes Research and Care 2017: Molecular Nutrition & Food Research 2016: Preventive Nutrition and Food Science 2017: Journal of the American Medical Association 2019: International Journal of Food Sciences and Nutrition 2018: Cancer Epidemiology, Biomarkers & Prevention 2005: International Journal of Food Sciences and Nutrition 2014: The Journal of Allergy and Clinical Immunology 2016: International Journal of Food Sciences and Nutrition 2012: Diabetes Research and Clinical Practice 2012: Vitamin C: 89 mg (149% of the recommended daily intake, or RDI), Folate (Vitamin B9): 63 mg (16% of the RDI), Vitamin A (from beta-carotene): 623 IU (12% of the RDI). is approximately GuideDo you need to eat fruits and vegetables to be healthy? TalkFood! Plus, cooking cruciferous vegetables can make them easier for your body to digest. "Broccoli contains vitamin K, and eating large amounts of broccoli could reduce the effects of the blood-thinner warfarin (also known as Coumadin)," Pike says. sweet potato. Scientists believe these effects are due to vitamin C,phenolic compounds,carotenoids,vitamin E,and isothiocyanates. NUTRITION FACTS - BROCCOLI - 1 OZ BROCCOLI FRESH BROCCOLI, Nutrition Facts Summary for 1 oz broccoli. Results from systematic reviews of high-quality clinical trials are clear: low-carb diets can help people lose weight and improve type 2 diabetes control.12. The USDA reports that a 1-cup serving (raw) has about 31 calories, so you can eat a lot of it without having to worry about your waistline. Rinse and drain the growing sprouts twice a day. Cooked Broccoli (Fat Not Added in Cooking), Broccoli (Spears, with Salt, Frozen, Drained, Cooked, Boiled), Cooked Broccoli with Cheese Sauce (from Fresh), Cooked Broccoli with Mushroom Sauce (from Fresh), Panera Bread Vegetarian Creamy Tomato Soup - Group, Panera Bread Vegetarian Creamy Tomato - Cup, Panera Bread Vegetarian Creamy Tomato - Bowl, Panera Bread Vegetarian Creamy Tomato - Bread Bowl, Panera Bread Ten Vegetable Soup - Bread Bowl. This veggie also provides 77 percent of the daily recommended intake of vitamin K and it's a good source of niacin, folate, vitamin B6 and potassium. Trans Fat 0g. We may earn commission from links on this page, but we only recommend products we back. Dry your sprouts on paper toweling before you put them in the refrigerator. It is easy to prepare and edible both raw and cooked. Broccoli is primarily a carbohydrate-based food as it contains 66% carbohydrates and 27% protein. Last medically reviewed on January 20, 2023. References: USDA database, Handbook 8 palm program Bowes and Church How Much Do You Need? In .css-1me6ynq{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.0625rem;text-decoration-color:#125C68;text-underline-offset:0.25rem;color:#125C68;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-1me6ynq:hover{color:#595959;text-decoration-color:#595959;}a recent survey of more than 5,000 Americans conducted by Green Giant, consumers rated broccoli as their favorite vegetable (even surpassing carrots and corn). The Cochrane Database of Systematic Reviews 2016: Dietary fibre for the primary prevention of cardiovascular disease [systematic review of randomized trials; strongevidence] ↩ Obesity Reviews 2011: Effects of dietary fibre on subjective appetite, energy intake and body weight: a systematic review of randomized controlled trials [systematic review of randomized trials; strongevidence] ↩ Soluble fiber is fermented by bacteria that live in your gut, while insoluble fiber helps bulk up your stools and makes them easier to pass. Sulforaphane is a natural plant compound found in many cruciferous vegetables like broccoli. In these studies, broccoli, Brussels sprouts, cabbage, and cauliflower were the most common vegetables grouped as cruciferous vegetables. g. Please refer to the nutrition facts label seen to the left for a full breakdown of complete nutrition found in a mg. A food item is considered high in fiber if the fiber content is over 5g. 0.7 g of fiber. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. WebMD does not provide medical advice, diagnosis or treatment. Fresh broccoli is available year-round, although it is in season from October through April. Clinical Nutrition 2019: Cruciferous vegetable intake and mortality in middle-aged adults: A prospective cohort study [observational study; very weak evidence] ↩ Cancer Epidemiology, Biomarkers & Prevention 2005: Is it time to abandon the food frequency questionnaire? Here are 21 healthy and delicious vegetables that are low in carbs. I like to eat Not the food you're looking for? This serving contains 0.3 g of fat, 2.6 g of protein and 6 g of carbohydrate. You can freeze broccoli, but most cooks blanch or steam it first. Numerous studies have linked a higher intake of cruciferous vegetables to better heart health, including a reduced risk for cardiovascular disease, ischemic heart, cerebrovascular disease, and stroke. One cup of raw, chopped broccoli contains only 31 calories, 6 grams carbohydrates, and very little sugar (1.5 grams). Broccoli is a high volume, low-calorie food. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Broccolis carbs mainly consist of fiber and sugars. As a Diet Doctor member, you can access the meal plan with quick and tasty brassica meals below. 1 oz broccoli Put the damp seeds into a mason jar and screw on the lid. Studies suggest that isothiocyanates reduce oxidative stress, decrease inflammation, and combat the development and growth of cancer (28, 29, 30). 2012;61(8):10581066. Broccoli microgreen carbs are about 7 gm per 100 g FW of produce. Barbie was previously the Advanced Nutrition Coordinator for the Mount Sinai Diabetes and Cardiovascular Alliance and worked in pediatric endocrinology at The Steven and Alexandra Cohen Children's Medical Center. 60 to 90 (depending on brand) Cocktails: (carbohydrates depend on recipe used) Alexander. Fiber. It is high in many nutrients, including a family of plant compounds called isothiocyanates, which may have numerous health benefits. We explain why eating a lot of fruits and veggies may not be as important for health as you think. Most markets stock Calabrese broccoli, destiny broccoli, and belstar broccoli. Consuming the food with another food changes the GI. Protective effects of broccoli extracts and sulforaphane against hydrogen peroxide induced oxidative stress in B16 cells. Broccoli, raw nutrition facts and analysis per 1 cup chopped (91 g) Broccoli, raw contains 31 calories per 91 g serving. Therefore, it should be enjoyed alongside other foods rich in vitamin A to prevent deficiency (4). You can read more about this in our guide to observational vs. experimental studies. Broccoli is high in vitamin K and eating large quantities, or sudden changes in the amount consumed can interfere with the effectiveness and safety of Coumadin (warfarin) and reduce its blood-thinning effect. Broccoli is also one of the foods with high levels of antioxidant phytonutrients on a per calorie basis. Broccoli is a low calorie food, primarily containing carbs and protein with little fat. Cruciferous vegetables and cancer prevention. B. Broccolini is becoming more popular. Food images may show a similar or a related product and are not meant to be used for food identification. 81 mg vitamin C (90% DV) 93 mcg vitamin K (78% DV) Nandini D, Rao R, Deepak B, Reddy P. Sulforaphane in broccoli: The green chemoprevention!! Calories from Fat 1. 0 %. Season to taste, stir and serve. Broccoli sprouts and their extracts have also shown promise at treating or preventing a number of health issues. Broccoli. 1 oz broccoli contains about 9mg of sodium, How much potassium is in 1 oz broccoli? However, note that broccoli provides less than 1% of the DV for vitamin A. ↩ The American Journal of Gastroenterology 2014: The effect of fiber supplementation on irritable bowel syndrome: a systematic review and meta-analysis [systematic review of randomized trials; strongevidence] ↩ Nutrition Reviews 2013: Fiber intake and glycemic control in patients with type 2 diabetes mellitus: a systematic review with meta-analysis of randomized controlled trials [systematic review of randomized trials; strongevidence]. A one-cup serving (100 grams) of chopped raw broccoli has just 34 calories.6. Try to increase your daily fiber intake to at least 30 grams per day. [mechanistic study; very weak evidence]. However, the total carb content is very low, with only 3.4 grams of digestible carbs or total carbs minus fiber per cup (90 g) (4). Eating foods high in fiber helps you feel full longer after eating. All rights reserved. How much protein is in Broccoli, 1 oz.? A single Observational studies suggest that the consumption of cruciferous vegetables, including broccoli, is linked to a reduced risk of many cancers, including lung, colorectal, breast, prostate, pancreatic, and stomach cancers (22, 23, 24, 25, 26, 27). These bioactive compounds may have numerous health benefits. ( 1 oz broccoli contains about 0mg of cholesterol, How much sodium is in 1 oz broccoli? International Journal of Food Sciences and Nutrition 2018: Broccoli and human health: immunomodulatory effect of sulforaphane in a model of colon cancer [mechanistic study; very weak evidence] ↩ Nutrition and Cancer 2014: Cruciferous vegetables and risk of colorectal neoplasms: a systematic review and meta-analysis [observational study; very weak evidence], The Breast 2013: Cruciferous vegetables intake is inversely associated with risk of breast cancer: a meta-analysis [observational study; very weak evidence], Primary Care Diabetes 2016: Consumption of citrus and cruciferous vegetables with incident type 2 diabetes mellitus based on a meta-analysis of prospective study [observational study; very weak evidence]. is Step. This is because its high vitamin K1, which may interact with this medication (41). The most abundant one is sulforaphane. A 3-ounce (84-gram) serving of cooked, mature broccoli florets or broccoli sprouts provide virtually the same calories and macronutrients, meaning the same amount of protein, carbs, and fat (2, 5). Food Labeling & Nutrition, Recalls, Market Withdrawals and Safety Alerts, Label Claims for Food & Dietary Supplements, Nutrition Labeling Information for Restaurants & Retail Establishments, Nutrition Education Resources & Materials. Broccoli is rich in nutrients, yet low in carbs and calories. At this time, a few clinical trials have tested the effects of broccoli, broccoli sprouts, or broccoli sprout extract on various health markers.18 In some but not all studies, consuming broccoli or broccoli sprout extract was found to lower markers of inflammation in the blood.19 Results from other trials suggest that in some cases, broccoli sprout extract may lower blood sugar, increase insulin sensitivity, and improve some markers of heart disease risk.20. Feeling full. 2 Calories: 31 Fat: 0.3g Sodium: 30mg Carbohydrates: 6g Fiber: 2.4g Sugars: 1.5g Protein : 2.5g Vitamin C: 81.2mg Calcium: 42.8mg Vitamin K: 92.8g Magnesium: 19.1mg Carbs Remove from the produce bag to allow ventilation. Our evidence-based guides are updated at least once per year to reflect and reference the latest science on the topic. These sprouts are bursting with vitamins and other nutrients, including: There are not yet any universally agreed-upon serving sizes or nutrient information for broccoli sprouts. 1/4 cup (0.75 oz) 100-Calorie Servings of Vegetables. Broccoli also contains several phytochemicals (plant chemicals) that are responsible for its color, smell, and flavor. More than a third of the carbohydrates found in broccoli come from fiber (2.4 grams), making it a filling, heart-healthy food choice. Admittedly, plain broccoli doesnt taste wonderful to everyone. She holds a bachelors degree in nutritional sciences from Pennsylvania State University and a masters degree in clinical nutrition from NYU. These vegetables are known for their beneficial health effects. Cruciferous vegetables are low-calorie, and rich in folate, vitamins C, E, and K, and fiber. See additional information. After about 4 or 5 days, they will be ready. For a vegetable, broccoli has a significant amount of protein, 2.5 grams per one-cup serving. A pie chart showing the macro nutrient componenets for Broccoli (Cooked). Published 2018 May 11. doi:10.3390/nu10050595, How Do I Follow a Healthy Eating Pattern? Journal of Zhejiang University. The calories in broccoli are 66% carbohydrate, 27% protein, and 7% fat. You are least likely to find varieties like Romanesco broccoli with pointy florets and a greenish-yellowish color. So, go ahead and steam, microwave, fry, or boil your broccoli. *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Broccoli contains beta carotene, which your body converts into vitamin A. Consuming two cups of broccoli delivers nearly 0.5 grams of this anti-inflammatory fatty acid. Food items high in fiber are good and come with many health benefits. Sulforaphane from these foods slows tumor growth and stops benign carcinogens from converting into active ones. We comply with the HONcode standard for trustworthy health information. Studies have shown that a fiber-rich diet is associated with a lower risk for type 2 diabetes. Vegetables (like broccoli) belonging to the plant genus Brassica contain tons of health-promoting compounds and potentially powerful phytochemicals. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Its been washed, cut, and is ready for the microwave, steamer, or skillet. Here are a few ideas for making broccoli taste great: In a rush? Only cook for 23 minutes, then plunge into cold water to stop the cooking process. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Still, it may have undesirable effects on the thyroid in some people and may interfere with blood-thinning medicine. 1 oz broccoli contains about 4% of Vitamin A, How much of Vitamin C is in 1 oz broccoli? Get the answer in part 3 of the keto course. Your daily values may be higher or lower depending on your calorie needs. Keep the jar in a dark cupboard. 1 oz broccoli contains about 0.7g of dietary fiber, How much sugars is in 1 oz broccoli? You already know that broccoli belongs in a healthful, plant-based diet, but this cruciferous vegetable can provide an even bigger wellness boost if you prepare it a certain way (steamed beats boiled big time). 1 calories come from fat. The USDA provides the following nutrition informationfor one cup (91g) of raw, chopped broccoli. Cook broccoli according to package directions and drain completely. Broccoli is a good source of several vitamins and minerals and is especially rich in vitamin C. 100 grams (3.5 ounces), or approximately one cup of chopped raw broccoli, provides:.footnotes{display:none}.footnote-sup{display:none}sup.footnote-link{width:1rem;margin-right:.3rem;margin-left:.2rem;display:inline-block} Here's everything you need to know about "America's favorite veggie", including health benefits, best cooking methods and storage tips. Copyright 2023 NutritionValue.org All rights reserved. Most vegetables provide negligible amounts of saturated fat, trans fat, and cholesterol. Before sharing sensitive information, make sure you're on a federal government site. Role in cancer prevention and therapy. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist, counseling patients with diabetes. Broccoli contains 31 calories for one cup (91g) of raw, chopped broccoli. Discuss with a registered dietitian nutritionist or your healthcare provider for more information. 1 oz broccoli contains about 1.88g of carbohydrates, How much saturated fat is in 1 oz broccoli? Percentages are based on a diet of 2000 calories a day. Cardiovascular Health Benefits of Specific Vegetable Types: A Narrative Review. Nutritional value of a cooked product is provided for the given weight of cooked food. Broccoli has been shown to protect certain cells from oxidative stress, reducing the incidence of chronic health disorders such as heart disease. However, research in humans is needed (3). The George Mateljan Foundation. Broccoli is rich in various antioxidants and plant compounds, which contribute to its health benefits. keep frozen until ready to use. Besides being a good source of fiber and vitamin C, Collins says there are many other benefits to adding riced broccoli to your meals. Broccoli heads, the florets at the top, and the attached stem are the edible parts of the plant. 1 oz broccoli No date. * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.
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