Cooked broccoli scores well at 69/100, primarily due to its rich micronutrient profile, especially Vitamin C and Folate, and its status as a minimally processed whole food.
Cooked broccoli is a minimally processed (NOVA 1) whole vegetable.
A 100g serving provides 71% of the Daily Value for Vitamin C.
It offers 3.3g of fiber per 100g, contributing to daily fiber goals.
With only 35 calories per 100g, it is a low-calorie addition to meals.
Contains 0g of added sugar and 0g of saturated fat.
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
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What it brings to the table
Fiber (3.3g)+3
Micronutrients (Vitamin C, Vitamin K, Folate)+6
Whole food (NOVA 1)+10
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 69
Cooked broccoli earns a strong FoodScore of 69/100, reflecting its excellent nutritional contributions within a healthy diet. A significant portion of its score comes from its classification as a minimally processed whole food (NOVA 1), which adds a substantial 10 points. It receives an additional 3 points for its fiber content, providing 3.3 grams per 100g, which is beneficial for digestive health. The most notable bonus, however, is for its micronutrient density, contributing 6 points. This is largely driven by its high levels of Vitamin C, supplying 71% of the Daily Value, and Folate, which provides 27% of the Daily Value per 100g serving. These nutrients are crucial for various bodily functions, including immune support and cell growth. The absence of penalties for added sugar, saturated fat, or high sodium further solidifies its healthy profile. To achieve an even higher score, broccoli would need to offer a broader spectrum of micronutrients in higher concentrations, such as Vitamin D or B12, which are not present in significant amounts in this vegetable.
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 for Vitamin C, which is more than half of the recommended daily intake. This vitamin acts as an antioxidant, protecting cells from damage, and is essential for the growth and repair of tissues throughout the body. Including Vitamin C-rich foods like broccoli regularly can help maintain immune cell function and overall resilience.
Aids Digestive Health
The dietary fiber in cooked broccoli plays a crucial role in maintaining digestive health. With 3.3 grams of fiber per 100g, broccoli contributes significantly to the recommended daily fiber intake. Fiber helps to regulate bowel movements, prevent constipation, and supports a healthy gut microbiome by providing food for beneficial gut bacteria. A diet rich in fiber, like one that includes broccoli, is emphasized by dietary guidelines for its role in overall gut well-being.
Contributes to Cell Growth and Development
Cooked broccoli is a good source of Folate, also known as Vitamin B9, providing 27% of the Daily Value per 100g serving. Folate is vital for numerous bodily functions, particularly cell division and growth, and the formation of red blood cells. It is especially important during periods of rapid growth, such as pregnancy, to prevent neural tube defects. Regular consumption of folate-rich foods supports healthy cellular processes throughout life.
Supports Bone Health
While not as prominent as dairy, cooked broccoli contributes to bone health through its content of calcium and magnesium. A 100g serving provides 3% of the Daily Value for calcium and 5% for magnesium, both essential minerals for maintaining bone density and strength. These minerals work in conjunction to support the structural integrity of bones and teeth. Incorporating a variety of foods rich in these minerals, including vegetables like broccoli, is part of a comprehensive strategy for strong bones.
Cooked broccoli scores well at 69/100, primarily due to its rich micronutrient profile, especially Vitamin C and Folate, and its status as a minimally processed whole food.
How to eat it
Cooked broccoli is a versatile vegetable commonly served as a side dish, added to stir-fries, or incorporated into casseroles and soups in the US diet. Its mild, slightly earthy flavor pairs well with a variety of proteins and grains. A typical serving size is one cup chopped, which is approximately 90-100 grams, making it easy to integrate into daily meals for a nutrient boost.
To retain maximum nutrients, steam or lightly sauté broccoli instead of boiling it extensively.
Pair cooked broccoli with healthy fats, like olive oil or avocado, to enhance the absorption of fat-soluble vitamins.
Add chopped cooked broccoli to pasta dishes, omelets, or grain bowls for an easy way to increase vegetable intake.
Store fresh broccoli in the refrigerator in a loosely sealed bag to maintain its freshness and crispness for up to a week.
Things to keep in mind
Cooked broccoli is generally considered safe for most individuals when consumed in normal serving sizes. However, some people may experience 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 mindful of their intake of Vitamin K-rich foods, including broccoli, as Vitamin K can affect blood clotting. It is always advisable to consult with a healthcare provider regarding dietary changes if you have specific health conditions or concerns.
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 dietary fiber, all while being low in calories and free from added sugars and saturated fat. Its status as a minimally processed whole food further contributes to its health benefits.
Is cooked broccoli good for weight loss?
Cooked broccoli can be an excellent food for weight loss. It is low in calories (35 calories per 100g) and high in fiber (3.3g per 100g), which helps promote satiety and reduce overall calorie intake. Its nutrient density means you get essential vitamins and minerals without excess calories, supporting a balanced diet for weight management.
Is cooked broccoli processed?
Cooked broccoli is considered a minimally processed food, classified as NOVA 1. This means it is an unprocessed or minimally processed food that has undergone no or minimal alterations, such as washing, trimming, or cooking, without adding unhealthy ingredients. It retains its natural nutritional integrity.
What is the best way to cook broccoli to preserve nutrients?
To preserve the most nutrients, steaming or lightly sautéing broccoli is often recommended over boiling. Boiling can cause water-soluble vitamins like Vitamin C and some B vitamins to leach into the cooking water. Quick cooking methods help retain the vegetable's vibrant color, texture, and nutritional value.
What can I use instead of broccoli?
If you're looking for alternatives with similar nutritional benefits, other cruciferous vegetables are good choices. Cauliflower, Brussels sprouts, or cabbage offer comparable fiber content and a range of vitamins and minerals. Green beans or asparagus can also serve as a healthy green vegetable substitute in many dishes.
Does cooked broccoli have a lot of sugar?
No, cooked broccoli contains no added sugar and has a very low natural sugar content. This makes it an excellent choice for those monitoring their sugar intake, including individuals with diabetes or those following a low-sugar diet. Its minimal sugar profile contributes to its high FoodScore.
Is cooked broccoli good for heart health?
Yes, cooked broccoli supports heart health. It is naturally low in sodium (41mg per 100g) and contains no saturated or trans fats, which are beneficial for cardiovascular well-being. Its fiber content can also help manage cholesterol levels, contributing to a healthy heart as part of a balanced diet.