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Broccoli

Broccoli is a cruciferous vegetable renowned for its sulforaphane and exceptional vitamin C and K, low in calories but dense in fiber and protective phytonutrients.
  • Nutrition Facts

Serving Size: 1 cup raw chopped (91g)

  • Calories: 31
  • Calories: 31
  • Fiber: 2.4g
  • Sugar: 1.5g
  • Protein: 2.6g
  • Fat: 0.3g
  • Key Nutrients
Vitamin C, Vitamin K, Folate
  • Key Vitamins
Vitamin C (90% DV), Vitamin K (77% DV), Folate (14% DV), Pantothenic Acid (B5) (10% DV), Vitamin B6 (9% DV), Riboflavin (B2) (8% DV), Vitamin E (5% DV), Thiamin (B1) (5% DV)
  • Essential Minerals
Manganese (8% DV), Potassium (6% DV), Phosphorus (5% DV), Magnesium (5% DV), Copper (5% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low (0-55)
Medium (56-69)
High (70+)
0 20 40 60 80 100
Fresh broccoli florets on white background
Fresh broccoli florets on white background
  • Health Benefits:

    • Contains sulforaphane, a potent compound formed from glucosinolates, widely studied for its role in supporting cellular defense mechanisms.

    • An excellent source of both vitamins C and K, providing well over 100% of the daily value for each per cup.

    • Provides chromium, a trace mineral that may help support healthy blood sugar metabolism.

    • High in fiber relative to its calorie count, supporting digestive health and promoting fullness.

    • A good plant-based source of protein, with 2.6 grams per cup, along with calcium for bone support.

    • Related reading: Why Vitamins and Minerals Matter More Than You Think
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.