The New Complete Book of Food

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r Broccoli

Nutritional Profile

Energy value (calories per serving): Low

Protein: High

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: Moderate

Fiber: Very high

Sodium: Low

Major vitamin contribution: Vitamin A, folate, vitamin C

Major mineral contribution: Calcium

About the Nutrients in This Food

Broccoli is very high-fiber food, an excellent source of vitamin A, the B

vitamin folate, and vitamin C. It also has some vitamin E and vitamin K,

the blood-clotting vitamin manufactured primarily by bacteria living in

our intestinal tract.

One cooked, fresh broccoli spear has five grams of dietary fiber,

2,500 IU vitamin A (108 percent of the RDA for a woman, 85 percent of

the RDA for a man), 90 mcg folate (23 percent of the RDA), and 130 mg

vitamin C (178 percent of the RDA for a woman, 149 percent of the RDA

for a man).

The Most Nutritious Way to Serve This Food

Raw. Studies at the USDA Agricultural Research Center in Beltsville,

Maryland, show that raw broccoli has up to 40 percent more vitamin C

than broccoli that has been cooked or frozen.

Diets That May Restrict or Exclude This Food

Antiflatulence diet

Low-fiber diet