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Food

Broccoli

Food Broccoli
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Foods / Broccoli
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About This Food

Description Selecting & Storing Special Diets Benefits Nutrition & Macros
Description

A descendant of cabbage, broccoli is a member of the Cruciferous family of vegetables.

Although most broccoli is green, in times past, purple, red, cream and brown varieties were popular. Along with a rich supply of vitamins and minerals - most notably vitamin C and folate - it also contains powerful disease-fighting phytonutrients including sulforaphane, lutein, quercetin and indoles.

Estimated Glycemic Load=6
Antioxidant Score* (ORAC)=1,362 and 2,386

*Raw (1,362) versus cooked (2,386)

Selecting & Storing

Look for broccoli with a deep, strong color — green, or green with purple; the buds should be tightly closed and the leaves crisp. Refrigerate unwashed, in an airtight bag, for up to 4 days.

Special diets
  • Autoimmune Paleo Diet
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • VitaminC
  • VitaminK
Good Source of
  • VitaminA
  • Folate
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Corn
  • No Yeast
  • No Peanuts
  • No Coconut
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s)

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Calories: 31

Omega-6 / Omega-3 ratio: 1 : 1

Macronutrients
Amount
Total Fat
0.34 g
Saturated Fat
0.04 g
Monounsaturated Fat
0.01 g
Polyunsaturated Fat
0.03 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
19 g
ALA
19 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
6.04 g
Net Carbohydrate
3.67 g
Sugars
1.55 g
Fiber
2.37 g
Protein
2.57 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
566.93 IU
11%
Vitamin C
81.17 mg
135%
Vitamin D
0 IU
0%
Vitamin E
0.71 IU
2%
Vitamin B6
0.16 mg
8%
Vitamin B12
0 mcg
0%
Vitamin K
92.46 mg
116%
Folate
57.33 mcg
14%
Niacin
0.58 mg
3%
Riboflavin
0.11 mg
6%
Thiamin
0.06 mg
4%
Choline
17.02 mg
3%
Minerals
Calcium
42.77 mg
4%
Copper
0.04 mg
2%
Iron
0.66 mg
4%
Magnesium
19.11 mg
5%
Manganese
0.19 mg
10%
Phosphorous
60.06 mg
6%
Potassium
287.56 mg
8%
Selenium
2.27 mcg
3%
Sodium
30.03 mg
1%
Zinc
0.37 mg
2%
Phytonutrients
Alpha-carotene
22.75 mcg
Beta-carotene
328.51 mcg
Beta-cryptoxanthin
0.91 mcg
Lutein + zeaxanthin
1276.73 mcg
Lycopene
0 mcg
Tags:
autoimmune paleo elimination gluten-free gluten-free/dairy-free grain-free high protein low fodmap low histamine low oxalate paleo (light) paleo (strict) pescetarian primal vegetarian whole food no citrus no coconut no corn no dairy no eggs no fish no gluten no grains no legumes no molds no nightshade no nuts no peanuts no pork no poultry no pseudograins no red meat no seeds no shellfish no soy no yeast
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