Broccoli is one of the most nutritious vegetables on the planet. It’s a member of the cruciferous vegetable family, which also includes cauliflower, Brussels sprouts, kale and cabbage. These vegetables are known for their high fiber content and antioxidant properties (1). Raw broccoli contains a number of nutrients that may offer health benefits, including vitamin C, vitamin K, folate and potassium. It also contains glucosinolates, plant compounds that are believed to have anticancer effects due to their antioxidant and anti-inflammatory properties (2). This article reviews the nutrition, benefits, downsides and various ways to enjoy raw broccoli.
Nutrition Facts
Here is an overview of the nutrients found in 3.5 ounces (100 grams) of raw broccoli (3):
| Nutrient | Amount |
|---|---|
| Calories | 34 |
| Protein | 2.6 grams |
| Carbs | 6.6 grams |
| Sugar | 1.7 grams |
| Fiber | 2.6 grams |
| Fat | 0.4 grams |
As you can see, raw broccoli is low in calories but high in certain vitamins and minerals. One cup (91 grams) of raw broccoli contains (3):
- Vitamin C: 135% of the Reference Daily Intake (RDI)
- Vitamin K: 116% of the RDI
- Folate: 14% of the RDI
- Potassium: 8% of the RDI
- Manganese: 7% of the RDI
Additionally, raw broccoli is rich in cancer-fighting substances like sulforaphane and indole-3-carbinol.
Benefits of Eating Raw Broccoli
Here are some of the top benefits associated with eating raw broccoli:
1. High in Antioxidants
Raw broccoli contains lots of antioxidants. These are substances that protect your cells from damage by unstable molecules called free radicals. Antioxidants are important for health, as free radical damage has been linked to chronic conditions like heart disease, arthritis and certain cancers (4, 5). Broccoli is especially high in polyphenols and flavonoids, two types of antioxidants that may help prevent these conditions. Test-tube and animal studies show that kaempferol and quercetin, two main antioxidants in broccoli, have anti-inflammatory, anticancer, anti-allergic and heart-protective effects (6, 7).
2. Excellent Source of Vitamin C
One cup (91 grams) of raw broccoli provides 135% of the RDI for vitamin C, an essential nutrient and powerful antioxidant (3). Vitamin C plays an important role in immunity, tissue repair and collagen synthesis. Broccoli can help you meet your daily vitamin C needs, promoting a healthy immune response and protecting cells from damage (8).
3. Contains Sulforaphane
Broccoli contains plant compounds called glucosinolates, whose breakdown products are scientifically known as isothiocyanates (9). Sulforaphane is the most abundant isothiocyanate in broccoli. Multiple cell studies have shown sulforaphane has anticancer properties, inhibiting cancer cell growth and inducing cancer cell death (10, 11, 12). Increased intake of cruciferous vegetables like broccoli has been associated with a lower risk of certain cancers, though more human research is needed (13, 14).
4. May Benefit Heart Health
Broccoli is linked to a reduced risk of heart disease. Eating broccoli may help lower cholesterol and blood pressure, mainly due to its fiber, vitamin K and antioxidants. Raw broccoli is high in fiber, which may help reduce cholesterol by binding with bile acids and removing them from your body (15). Vitamin K also supports heart health, as it can prevent calcium from building up in arteries and promotes proper blood clotting (16, 17).
5. Supports Immunity and Detoxification
Thanks to its antioxidants and fibers, raw broccoli may also aid immunity and detoxification. Broccoli provides immune-supporting nutrients like vitamins C, A and E. Plus, its antioxidants fight inflammation and may also enhance detoxification in your liver (18). Eating raw broccoli regularly can strengthen your immune defense and help your body combat harmful pathogens (19).
6. Good Source of Vitamin K
Raw broccoli contains lots of vitamin K. One study showed that vitamin K deficiency was associated with a higher risk of heart disease and death (20). Getting adequate vitamin K from foods like raw broccoli may help protect against conditions like osteoporosis and heart disease (16).
7. Contains Anti-Inflammatory Kaempferol
The flavonoid kaempferol acts as a natural anti-inflammatory compound by reducing inflammatory markers (21). Chronic inflammation contributes to many common diseases. Some test-tube studies show kaempferol specifically reduces markers of inflammation, including TNF-α, IL-6 and IL-1β (22).
8. May Protect Against Certain Cancers
Broccoli contains multiple substances that may prevent cancer, including sulforaphane and indole-3-carbinol. Test-tube and animal studies show these substances combat the growth of various tumor cells, including breast, prostate, colon and ovarian cancer (23, 24, 25, 26). However, more human research on the link between broccoli intake and cancer prevention is needed.
9. Supports Healthy Blood Sugar Control
The sulforaphane in broccoli may also help control blood sugar by reducing fasting glucose and insulin resistance. High fasting blood sugar can be a sign of diabetes. Human studies link broccoli intake with lower fasting blood sugar and decreased insulin resistance in patients with type 2 diabetes (27, 28).
10. Provides Bioactive Compounds
In addition to vitamins, minerals and antioxidants, broccoli contains unique bioactive compounds that may provide additional health benefits. For instance, the carotenoid lutein supports eye health, while the compound glucoraphanin aids detoxification (29, 30).
Downsides of Raw Broccoli
Though raw broccoli is highly nutritious, there are some downsides to consider as well.
1. Poor Digestibility of Some Nutrients
Some nutrients in broccoli may provide fewer benefits when consumed raw, compared to cooking. One study showed that steaming broccoli improved carotenoid absorption 2–6 times when compared to raw broccoli (31). Carotenoids are antioxidants that are especially good for eye health (32). Steaming and microwaving are the best methods for retaining antioxidants when cooking broccoli. Boiling significantly decreases the antioxidant content (31).
2. Contains Antinutrients
Like other cruciferous vegetables, broccoli contains antinutrients, or plant compounds that may interfere with digestion and absorption of nutrients. Common antinutrients in raw cruciferous vegetables include tannins, phytic acid, goitrin and nitriles (33). Cooking helps deactivate these compounds. Though research shows antinutrients have health effects in moderation, high amounts can contribute to nutritional deficiencies for some people.
3. May Cause Gas and Bloating
Some people may experience gas and bloating after eating raw broccoli. This is mostly due to its high content of raffinose and other FODMAPs. FODMAPs are poorly absorbed carbs known to increase gas production (34). Cooking broccoli releases the gas-producing compounds, while chopping or chewing raw broccoli thoroughly can help as well.
4. Contains Natural Toxins
Raw broccoli contains naturally occurring toxins called glucobrassicin and neoglucobrassicin. When the enzyme myrosinase acts on these compounds, they break down into thiocyanate and isothiocyanate (35). Isothiocyanates may interfere with the absorption of iodine, which is needed for thyroid hormone production. Those with thyroid issues should avoid consuming high amounts of raw cruciferous vegetables. Cooking inactivates myrosinase, reducing the formation of goitrogenic compounds (36).
5. May Contain Pathogens
Eating raw broccoli comes with a risk of food poisoning, as raw produce may harbor harmful bacteria, viruses and parasites. In fact, almost all cases of food poisoning from fruits and vegetables are linked to contamination during handling and processing. Cooking eliminates most pathogens, but you can still reduce your risk by properly washing broccoli before eating it raw (37).
How to Enjoy Raw Broccoli
Though raw broccoli makes a great addition to many recipes, its bitter taste and tough texture may be off-putting to some. Here are some tips for enjoying raw broccoli:
Chop It Finely
Cut raw broccoli into small florets or dice it into tiny pieces to reduce bitterness and naturally enhance digestibility. Broccoli has a fibrous structure and unique plant cell walls that can be broken down by thorough chewing.
Combine It With Dips
Pairing raw broccoli with dips and sauces is one of the tastiest ways to eat it. Some delicious companions include hummus, ranch dressing, toasted sesame dressing, blue cheese dip and salsa.
Add It to Salads
Mix raw broccoli florets into green, vegetable, grain or pasta salads for added nutrition. It pairs well with other veggies like shredded carrots, radishes and cabbage.
Juice It
For a quick shot of nutrients, add raw broccoli to your favorite green smoothie or vegetable juice. Try combining it with apples, celery, cucumber, lemon and ginger for a refreshing drink.
Roast It
While technically no longer raw, roasted broccoli adds both flavor and nutrition. Toss raw broccoli florets with olive oil, salt and pepper, then roast at 400°F (200°C) until crispy.
Steam It
Steaming is the best cooking method for preserving antioxidants in broccoli (31). After steaming, you can drizzle it with olive oil, seasonings and lemon juice.
Eat Broccoli Sprouts
Sprouts are broccoli in its earliest form. They’re extremely high in sulforaphane, containing up to 50 times more than mature broccoli (38). Enjoy sprouts raw in salads, juices, sandwiches and as a garnish.
The Bottom Line
Raw broccoli is highly nutritious. It provides antioxidants, fiber, vitamins and minerals, including vitamin C, vitamin K, folate and potassium. Eating raw broccoli is associated with health benefits like decreased inflammation, reduced cancer risk and improved blood sugar control. However, some people may prefer to enjoy broccoli cooked rather than raw due to its texture, taste and poor digestibility of some nutrients. Whether raw or cooked, broccoli is a healthy addition to your diet.
Including 2.5 cups (210 grams) of broccoli per week can help you take advantage of its beneficial effects (39).
Use a variety of cooking methods like roasting, steaming and sautéing, and don’t forget to also include raw broccoli in salads, juices and on veggie trays along with dips. This green superfood is an excellent source of nutrients for optimal health.
