Foundation for Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health


Broccoli has a mild, slightly bitter flavor that goes well with garlic, ginger, and soy sauce. The florets, stalk, and leaves can be eaten raw or cooked.
68/29/04  LA:ALA

Originally from Asia Minor, broccoli is a member of the cabbage family, like kohlrabi and cauliflower. Along with the florets, the stalk and leaves can also be eaten and are a good source of concentrated nutrients. Broccoli tastes only a bit like cabbage and as such is more reminiscent of green asparagus than cabbage.

General information:

From Wikipedia: “Broccoli is an edible green plant in the cabbage family whose large flowering head is eaten as a vegetable.

The word broccoli comes from the Italian plural of broccolo, which means "the flowering crest of a cabbage", and is the diminutive form of brocco, meaning "small nail" or "sprout". Broccoli is often boiled or steamed but may be eaten raw.

Broccoli is classified in the Italica cultivar group of the species Brassica oleracea. Broccoli has large flower heads, usually green in color, arranged in a tree-like structure branching out from a thick, edible stalk. The mass of flower heads is surrounded by leaves. Broccoli resembles cauliflower, which is a different cultivar group of the same species.”


“There are three commonly grown types of broccoli. The most familiar is Calabrese broccoli, often referred to simply as "broccoli", named after Calabria in Italy. It has large (10 to 20 cm) green heads and thick stalks. It is a cool season annual crop. Sprouting broccoli has a larger number of heads with many thin stalks. Purple cauliflower is a type of broccoli sold in southern Italy, Spain, and the United Kingdom. It has a head shaped like cauliflower, but consisting of tiny flower buds. It sometimes, but not always, has a purple cast to the tips of the flower buds.

Other cultivar groups of Brassica oleracea include cabbage (Capitata Group), cauliflower and Romanesco broccoli (Botrytis Group), kale and collard greens (Acephala Group), kohlrabi (Gongylodes Group), Brussels sprouts (Gemmifera Group), and kai-lan (Alboglabra Group). Rapini, sometimes called "broccoli raab" among other names, forms similar but smaller heads, and is actually a type of turnip (Brassica rapa). Broccolini or "Tenderstem broccoli" is a cross between broccoli and Chinese broccoli. Beneforté is a variety of broccoli containing 2–3 times more glucoraphanin that was produced by crossing broccoli with a wild Brassica variety, Brassica oleracea var villosa.”


“As shown on the table, a 100 gram serving of raw broccoli provides 34 kcal and is an excellent source (20% or higher of the Daily Value, DV) of vitamin C and vitamin K. Raw broccoli also contains moderate amounts (10–19% DV) of several B vitamins and the dietary mineral manganese, whereas other essential nutrients are in low content. Broccoli has low content of carbohydrates, protein, fat, and dietary fiber.

Boiling broccoli reduces the levels of sulforaphane, with losses of 20–30% after five minutes, 40–50% after ten minutes, and 77% after thirty minutes. However, other preparation methods such as steaming,microwaving, and stir frying had no significant effect on the compounds.

Broccoli also contains the carotenoid compounds lutein and zeaxanthin in amounts about 6 times lower than in kale.”


“The perceived bitterness of cruciferous vegetables such as broccoli varies from person to person, but the functional underpinnings of this variation are not known. Some research reports that the gene TAS2R38 may be responsible for bitter taste perception in broccoli. Other factors, such as isothiocyanates and/or polyphenols, are also likely involved in bitterness perception.”

Interesting facts:

“Broccoli is a result of careful breeding of cultivated Brassica crops in the northern Mediterranean starting in about the 6th century BC. Since the time of the Roman Empire, broccoli has been considered a uniquely valuable food among Italians. Broccoli was brought to England from Antwerp in the mid-18th century by Peter Scheemakers. Broccoli was first introduced to the United States by Southern Italian immigrants, but did not become widely popular until the 1920s.”

Nutritional Information per 100g 2000 kCal
Energy 34 kcal1.7%
Fat/Lipids 0.37 g0.5%
Saturated Fats 0.04 g0.2%
Carbohydrates (inc.dietary fiber) 6.6 g2.5%
Sugars 1.7 g1.9%
Fiber 2.6 g10.4%
Protein (albumin) 2.8 g5.6%
Cooking Salt (Na:33.0 mg)84 mg3.5%
Recommended daily allowance according to the GDA.
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kCal
VitVitamin K 102 µg135.0%
VitVitamin C (ascorbic acid) 89 mg112.0%
VitFolate, as the active form of folic acid (née vitamin B9 and B11) 63 µg32.0%
ElemPotassium, K 316 mg16.0%
VitVitamin B6 (pyridoxine) 0.18 mg13.0%
ProtTryptophan (Trp, W) 0.03 g13.0%
MinManganese, Mn 0.21 mg11.0%
VitPantothenic acid (vitamin B5) 0.57 mg10.0%
ElemPhosphorus, P 66 mg9.0%
ProtThreonine (Thr, T) 0.09 g9.0%

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids, (SC-PUFA) 2000 kCal
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.02 g1.0%
Linoleic acid; LA; 18:2 omega-6 0.02 g< 0.1%

Essential amino acids 2000 kCal
Tryptophan (Trp, W) 0.03 g13.0%
Threonine (Thr, T) 0.09 g9.0%
Phenylalanine (Phe, F) 0.12 g8.0%
Valine (Val, V) 0.12 g8.0%
Lysine (Lys, K) 0.14 g7.0%
Isoleucine (Ile, I) 0.08 g6.0%
Leucine (Leu, L) 0.13 g5.0%
Methionine (Met, M) 0.04 g4.0%

Vitamins 2000 kCal
Vitamin K 102 µg135.0%
Vitamin C (ascorbic acid) 89 mg112.0%
Folate, as the active form of folic acid (née vitamin B9 and B11) 63 µg32.0%
Vitamin B6 (pyridoxine) 0.18 mg13.0%
Pantothenic acid (vitamin B5) 0.57 mg10.0%
Riboflavin (vitamin B2) 0.12 mg8.0%
Vitamin E, as a-TEs 0.78 mg7.0%
Thiamine (vitamin B1) 0.07 mg6.0%
Niacin (née vitamin B3) 0.64 mg4.0%
Vitamin A, as RAE 31 µg4.0%
Vitamin D 0 µg< 0.1%

Essential macroelements (macronutrients) 2000 kCal
Potassium, K 316 mg16.0%
Phosphorus, P 66 mg9.0%
Calcium, Ca 47 mg6.0%
Magnesium, Mg 21 mg6.0%
Sodium, Na 33 mg4.0%

Essential trace elements (micronutrients) 2000 kCal
Manganese, Mn 0.21 mg11.0%
Iron, Fe 0.73 mg5.0%
Copper, Cu 0.05 mg5.0%
Selenium, Se 2.5 µg5.0%
Zinc, Zn 0.41 mg4.0%