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Broccoli Sprouts

Broccoli Sprouts

Overview​

Broccoli sprouts are the 3-5-day-old germinated seedlings of broccoli. Their main nutritional distinction is not their calorie or macronutrient profile, but their unusually high glucoraphanin content and resulting sulforaphane potential when the plant enzyme myrosinase remains active. Compared with mature broccoli, sprouts are usually used more as a concentrated phytochemical food than as a bulk vegetable, with relevance to antioxidant signalling, Nrf2 activation, inflammatory regulation, and broader cellular defence.

Food Context​

Synergies​

  • Fits well within a broader cruciferous rotation including broccoli, cabbage, kale, cauliflower, and radish
  • Works best in minimally heated meals where active myrosinase is preserved
  • Pairs well with salads, bowls, eggs, wraps, sandwiches, and fermented-food meals where a small amount adds a high-value phytochemical signal

Sourcing​

  • Buy very fresh refrigerated sprouts from reputable suppliers, or use seeds specifically labelled for sprouting
  • Freshness matters more than for mature broccoli because sprout quality and food-safety margin decline quickly
  • If growing at home, use sprouting-specific seeds, clean equipment carefully, and refrigerate promptly once the sprouts are ready

Preparation​

  • Best eaten raw or only very lightly heated if the goal is sulforaphane formation
  • Chopping and chewing help activate myrosinase, which converts glucoraphanin into sulforaphane
  • Prolonged heat reduces myrosinase activity and lowers conversion potential
  • Because raw sprouts carry higher microbial risk than mature broccoli, higher-risk groups should avoid raw sprouts or cook them thoroughly

Safety​

  • Raw sprouts are a higher-risk food because warm, humid sprouting conditions also favour growth of pathogens such as Salmonella, E. coli, and Listeria
  • Pregnant people, immunocompromised people, older adults, and very young children should avoid raw sprouts
  • Rinsing helps with surface debris, but does not reliably eliminate pathogen risk if seeds were contaminated upstream

Recipes​

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

NutrientAmount per 100 g% RDA per 100 g
Energy10 kcal—
Protein2.2 g—
Total fat0 g—
Carbohydrates0.4 g—
Fibre0 g—

Key micronutrients

NutrientAmount per 100 g% RDA per 100 g
Iron0.6 mg3.3%
Zinc0.5 mg4.5%
Magnesium29 mg6.9%
Calcium120 mg12%
Potassium220 mg6.5%
Folate37 µg9.3%
Vitamin B60.1 mg8.2%

Functional metrics

MetricScoreNotes
Glucoraphanin / sulforaphane potentialMuch higher than mature broccoliBroccoli sprouts are mainly prized for glucoraphanin density and downstream sulforaphane formation rather than for calories or macros.

Note: Functional-metric values depend strongly on assay method, processing, and product formulation. Use these as contextual metrics, not strict like-for-like nutrient equivalents.

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): Norwegian Food Composition Table, Broccoli sprouts, raw, Manual reference, per 100 g edible portion, last checked 2026-05-26

Substances​

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

12 substances in this food
Ca2+

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Fe2+

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Mg2+

Magnesium

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

K+

Potassium

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

Zn2+

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

References​