Cooked broccoli earns a 'Good' FoodScore of 69/100, primarily due to its rich content of essential vitamins and fiber, making it a highly beneficial vegetable for overall health.
Nutrition data (per 100 g)
Source: USDA FoodData Central.
Broccoli (cooked) contains 35 kcal per 100 g.
Broccoli (cooked) contains 2.4 g of protein per 100 g.
Broccoli (cooked) contains 3.3 g of fiber per 100 g.
Broccoli (cooked) contains 0.4 g of total fat per 100 g (0.0 g saturated).
Broccoli (cooked) contains 0 g of added sugar per 100 g.
Broccoli (cooked) provides 41 mg of sodium per 100 g.
Broccoli (cooked) provides 293 mg of potassium per 100 g.
Broccoli (cooked) provides 40 mg of calcium per 100 g.
Broccoli (cooked) scores 69/100 on FoodScore (good).
Broccoli (cooked) is classified as NOVA 1 (unprocessed or minimally processed).
Cooked broccoli provides 71% of the Daily Value for Vitamin C per 100g.
It offers 3.3g of fiber per 100g, contributing to digestive health.
This vegetable is minimally processed, classified as NOVA 1.
A 100g serving contains only 35 calories and 0g of added sugar.
It is a good source of Folate, providing 27% of the Daily Value per 100g.
Scores +4 points above the vegetable category average (65/100 across 68 foods).
Fiber
3.3g
12% of Daily Value
Protein
2.4g
5% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
41mg
2% of Daily Value
+
What it brings to the table
Fiber (3.3g)+3
Micronutrients (Vitamin C, Vitamin K, Folate)+6
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 69
Cooked broccoli achieves a 'Good' FoodScore of 69/100, reflecting its strong nutritional profile. A significant portion of its score comes from its high micronutrient content, particularly Vitamin C (71% DV) and Folate (27% DV), which collectively contribute +6 points. The presence of 3.3g of fiber per 100g also adds a notable +3 points, supporting digestive health. As a minimally processed whole food (NOVA 1), it receives a substantial +10 points, aligning with dietary guidelines that prioritize whole, unprocessed foods. The absence of added sugar, saturated fat, and trans fat prevents any penalties in these categories. While its protein content is modest at 2.4g per 100g, it doesn't incur a penalty. To achieve a higher score, broccoli would need to offer a broader spectrum of micronutrients in higher percentages or a greater amount of protein, but its current profile already makes it a highly nutritious choice.
Health benefits
What the nutrients in broccoli (cooked) actually do for you, grounded in established dietary science.
Supports Immune Function
Cooked broccoli is an excellent source of Vitamin C, a key nutrient for a healthy immune system. A 100g serving provides 71% of the Daily Value, which is crucial for the growth, development, and repair of all body tissues. Research supports that adequate Vitamin C intake can help maintain immune cell function. This nutrient also acts as an antioxidant, protecting cells from damage. Including broccoli regularly can significantly contribute to meeting daily Vitamin C needs.
Promotes Digestive Health
With 3.3g of dietary fiber per 100g, cooked broccoli contributes significantly to digestive health. Fiber is essential for maintaining regular bowel movements and preventing constipation. It adds bulk to stool, which helps it pass more easily through the digestive tract. Dietary guidelines emphasize the importance of fiber for a healthy gut microbiome. While 3.3g is a good start, pairing broccoli with other high-fiber foods can help meet the recommended daily intake of 25-38g.
Aids in Blood Sugar Management
Cooked broccoli is a low-calorie, low-sugar vegetable with a notable fiber content, making it beneficial for blood sugar management. Its 3.3g of fiber per 100g helps slow down the absorption of sugar into the bloodstream, preventing rapid spikes. The absence of added sugar and its low glycemic load mean it has minimal impact on blood glucose levels. Incorporating non-starchy vegetables like broccoli into meals is a strategy recommended for individuals managing blood sugar or seeking to maintain stable energy levels.
Contributes to Bone Health
Cooked broccoli contains several nutrients important for bone health, including calcium (3% DV per 100g) and magnesium (5% DV per 100g). While not a primary source of calcium, these minerals work together to maintain bone density and strength. Broccoli also provides Vitamin K, though not explicitly listed as a %DV, which plays a role in bone metabolism and the regulation of calcium in the body. Regular consumption of a variety of vegetables, including broccoli, supports a robust skeletal system over time.
Cooked broccoli earns a 'Good' FoodScore of 69/100, primarily due to its rich content of essential vitamins and fiber, making it a highly beneficial vegetable for overall health.
How to eat it
Cooked broccoli is a versatile staple in the American diet, often served as a side dish or incorporated into main courses. It's commonly steamed, roasted, or stir-fried, offering a mild, earthy flavor that pairs well with many proteins and grains. A typical serving size is one cup chopped, which is roughly 90-100g, making it easy to integrate into daily meals for a nutrient boost.
To retain maximum nutrients, steam or lightly roast broccoli until tender-crisp, avoiding overcooking which can diminish its Vitamin C content.
Pair cooked broccoli with a healthy fat, like olive oil, to enhance the absorption of fat-soluble vitamins and add flavor.
Add chopped cooked broccoli to pasta dishes, omelets, or stir-fries to easily increase your vegetable intake.
Store fresh broccoli in the refrigerator in an open plastic bag for up to a week to maintain its freshness and nutrient quality.
Things to keep in mind
Cooked broccoli is generally safe for most individuals when consumed in normal serving sizes. Some people may experience mild gastrointestinal discomfort, such as gas or bloating, due to its fiber content, especially if they are not accustomed to a high-fiber diet. Individuals taking blood-thinning medications like warfarin should be aware that broccoli contains Vitamin K, which plays a role in blood clotting. While moderate intake is usually fine, large, sudden increases in Vitamin K intake could potentially interfere with medication effectiveness, so consistency is key.
Yes, cooked broccoli is very healthy. It scores 69/100 on FoodScore, indicating a 'Good' nutritional profile. It is rich in Vitamin C and Folate, and provides a good amount of dietary fiber, all while being low in calories and free of added sugars and saturated fat. Its status as a NOVA 1 food means it is minimally processed.
Is cooked broccoli good for weight loss?
Cooked broccoli can be an excellent food for weight loss. With only 35 calories per 100g and 3.3g of fiber, it is low in calorie density and helps promote satiety. Its high fiber content can help you feel full longer, potentially reducing overall calorie intake. It's also a nutrient-dense choice that provides essential vitamins without excess calories.
Is cooked broccoli ultra-processed?
No, cooked broccoli is not ultra-processed. It is classified as NOVA 1, meaning it is an unprocessed or minimally processed food. This indicates it retains its natural nutritional integrity and is free from industrial processing, additives, and high amounts of unhealthy fats, sugars, or sodium often found in ultra-processed items.
What is the best way to cook broccoli to preserve nutrients?
To best preserve nutrients, steaming or light roasting are recommended cooking methods for broccoli. These methods minimize nutrient loss, especially for water-soluble vitamins like Vitamin C, which can leach into cooking water. Aim for a tender-crisp texture to ensure optimal nutrient retention and flavor.
What can I use instead of broccoli?
If you're looking for alternatives to broccoli, other cruciferous vegetables like cauliflower, Brussels sprouts, or kale are excellent choices. They offer similar nutritional benefits, including fiber and various vitamins and minerals. Green beans or asparagus can also serve as good substitutes, providing a different texture and flavor profile while still being nutrient-rich vegetables.
Does cooked broccoli have a lot of protein?
Cooked broccoli contains a modest amount of protein, with 2.4g per 100g. While it's not a primary source of protein compared to meats or legumes, it contributes to your daily intake, especially as part of a plant-forward diet. Its protein, combined with its fiber, helps make it a filling and nutritious vegetable.