Broccoli

Overview

Broccoli is a cruciferous vegetable providing sulforaphane precursors (glucoraphanin), folate, and sulfur compounds supporting glutathione-linked antioxidant networks [1]. Isothiocyanates from crucifers activate Nrf2-associated cytoprotective gene programmes [1].

Within the BRAIN Diet framework, broccoli contributes folate and crucifer phytonutrients at low energy density; light cooking or chewing-dependent myrosinase activity affects sulforaphane yield [2].

Key Nutritional Highlights

• Glucoraphanin → sulforaphane pathway; Nrf2-activating isothiocyanate interest [1].
• Folate and vitamin C at low energy density (~34 kcal per 100 g raw) [2].
• Sulfur-containing vegetable supporting glutathione precursor intake [1].
• Chewing/light cooking preserves myrosinase-dependent sulforaphane formation.

Food Context

Synergies

• Pair with fat for fat-soluble vitamin absorption

Preparation

• Light cooking or raw consumption preserves sulforaphane formation
• Chewing activates myrosinase enzyme to convert glucoraphanin to sulforaphane
• Sulforaphane activates Nrf2 and has higher bioavailability than other polyphenol supplements

Recipes

1 recipe containing this food

Creamed Corn on Roasted Sweet Potato

Roasted sweet potato with creamed corn and a mixed lipid phase to enhance carotenoid absorption; served with broccoli for fibre and glucosinolates.

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	34 kcal	—
Protein	2.8 g	—
Total fat	0.4 g	—
Saturated fat	0.1 g	—
Carbohydrates	6.6 g	—
Sugars	1.7 g	—
Fibre	2.6 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.7 mg	4.1%
Zinc	0.4 mg	3.7%
Magnesium	21 mg	5%
Phosphorus	66 mg	9.4%
Manganese	0.2 mg	9.1%
Potassium	316 mg	9.3%
Choline	18.7 mg	3.4%
Folate	63 µg	15.8%
Vitamin B6	0.2 mg	13.5%
Vitamin B2	0.1 mg	9%
Vitamin B1	0.1 mg	5.9%
Vitamin B5	0.6 mg	11.5%
Vitamin C	89.2 mg	99.1%
Vitamin K	101.6 µg	84.7%

Bioactive compounds

Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.

Compound / class	Amount per 100 g	Notes
Sulforaphane	Present — quantity not established *	—

Source notes (supplementary):

• * Sulforaphane: Sulforaphane is formed from glucoraphanin in Broccoli after myrosinase action; USDA SR Legacy does not report sulforaphane. Quantity depends on cultivar and preparation (Houghton 2016).

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Broccoli, raw, FDC ID 170379, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

15 substances in this food

Choline

Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Mn²⁺

Manganese

Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense

PO₄³⁻

Phosphorus (Phosphate)

Structural phosphate in ATP, phosphocreatine, phospholipids, DNA/RNA, and signalling

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Sulforaphane

Isothiocyanate formed from glucoraphanin in broccoli and broccoli sprouts; studied as an Nrf2-pathway phytochemical.

Vitamin B1 (Thiamine)

Mitochondrial glucose metabolism; ATP synthesis; rapid turnover in CNS

Vitamin B2 (Riboflavin)

FMN/FAD coenzymes; redox balance; supports methylation via MTHFR

Vitamin B5 (Pantothenic Acid)

CoA synthesis; fatty-acid oxidation; TCA cycle flux

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin C (Ascorbate)

Antioxidant; supports iron absorption; neuronal SVCT2 transport

Vitamin K (Phylloquinone)

Phylloquinone (vitamin K1) from green plants; required for vitamin K–dependent carboxylation.

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

References

[1] Sulfur-containing vegetable supporting glutathione precursor intake. Houghton & Fassett 2016. Sulforaphane and Other Nutrigenomic Nrf2 Activators: Can the Clinician’s Expectation Be Matched by the Reality?

[2] Folate and vitamin C at low energy density (~34 kcal per 100 g raw). Kennedy et al. 2016. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review