Fantastic florets: Broccoli is the vitamin-packed versatile ‘super vegetable’ everyone needs more of, explains expert dietitian

Broccoli is one of those vegetables that divides the dinner table. Revered by nutritionists, hated by children and tolerated by adults who know it’s ‘good for them’.

But beyond its reputation as a begrudgingly accepted side, broccoli is actually quite an interesting plant with a long culinary history.

In botanical terms, broccoli is part of the brassica family, alongside cabbage, kale, cauliflower and Brussels sprouts. Its name comes from the Italian broccolo, meaning ‘the flowering crest of a cabbage’, which makes sense when you look at it: tightly packed green flower buds atop thick edible stalks. What we’re eating is essentially an immature flower.

According to historical records, Broccoli was first cultivated in the Mediterranean, most likely in Italy, more than 2,000 years ago. The ancient Romans are thought to have eaten early forms of it, selectively breeding wild cabbage into the more recognisable vegetable we know today. 

However, it didn’t gain popularity in Britain until the 18th century, when it was first referred to as ‘Italian asparagus’. It didn’t arrive in the United States until much later, introduced by Italian immigrants in the early 20th century, and only becoming mainstream there in the 1920s.

Thanks to their historic connection with broccoli, Italian cuisine still makes some of the most elegant use of the vegetable and its relatives. From pasta with garlic, chilli and tender stems, or broccoli rabe sautéed with olive oil, they serve up a long list of mouthwatering dishes that might even have a chance of passing the Fussy Child Test. 

In China, broccoli (particularly the Chinese variety, gai lan) is often stir-fried quickly to preserve crunch and nutrients. Across India, brassicas appear in their spiced sabzis and curries. Here in the UK, it has evolved from mushy, over-boiled Sunday roast territory into roasting trays, grain bowls and green smoothies.

Nichola Ludlam-Raine (BSc hons, PG Dip, MSc) is a Registered Dietitian with over 15 years of clinical experience working for the NHS as well as privately. She is also the author of 2024 book How Not to Eat Ultra-Processed, and is a champion of broccoli, and many other forms of veg. 

‘Broccoli is a good source of fibre. A standard 80g portion (about a handful of florets) provides roughly 2-3g of fibre,’ she explains. ‘It contains both soluble and insoluble fibre, which support gut health, bowel regularity and blood sugar control.’

Is broccoli high in fat?

Unsurprisingly, broccoli is very low in fat, with barely 1g per 100g. This sits well within the NHS’s daily recommendation for men (30g fat per day) and women (20g).

‘Any fat content usually comes from how it’s cooked, for example roasting with oil,’ Ms Ludlam-Raine tells the Daily Mail.

Is broccoli high in carbs?

Carbs-wise, Broccoli also scores relatively low and most of the carbohydrate content is stored in healthy fibre. So win-win for those watching their weight and carb intake.

‘It contains around 4-5g of carbohydrate per 100g, much of which is fibre,’ Nichola explains.

‘It has a low glycaemic impact, meaning its energy is released relatively slowly.’

Can you eat the stems?

‘Yes, absolutely, and I do personally!’ our expert says.

Broccoli stems are rich in insoluble fibre, which is a key ally in supporting digestion and bowel regularity. If you’re trying to improve gut health without resorting to supplements, utilising the stem is a simple win.

‘The stems are edible and nutritious,’ she adds. ‘They contain fibre and the same beneficial plant compounds as the florets. Peeling the outer layer can make thicker stems more tender.’

Like the florets, broccoli stems contain plant compounds called glucosinolates, which are linked to anti-inflammatory and potential anti-cancer effects.

How do broccoli and cauliflower compare nutritionally?

Head to head battle of the florets here, but there’s no real loser as both of these cruciferous vegetables are great for our health.

‘They are very similar,’ Ms Ludlam-Raine says.

‘Both are cruciferous vegetables, low in calories and rich in vitamin C and fibre.

‘Broccoli tends to contain more vitamin C, vitamin K and folate, while cauliflower is slightly lower in fibre. Nutritionally, both are excellent choices.’

What are the different types or shapes of broccoli – what’s best nutrition-wise?

There are several varieties of broccoli, some of which you may be familiar with and others, less so: The most common type, found in most UK supermarkets is Calabrese broccoli. It originated in Calabria, Italy (hence the name) and has been widely grown since the early 20th century.

Next is Tenderstem (or broccolini), which is actually a hybrid between broccoli and Chinese kale (gai lan). They are characterised by long, thin stems, smaller florets and a slightly sweeter taste. Purple sprouting broccoli (though it can also be green or white) produces multiple smaller shoots. This is more of a seasonal, flavourful variety that tastes slightly earthier.

Romanesco is often grouped with broccoli, though it’s closer to cauliflower. This one is easily identified by its prominent lime-green fractal spirals that look like edible architecture. 

Lastly, Chinese broccoli (gai lan) which is a leafier brassica with thick stems and small florets, commonly used in Cantonese cooking. This is more bitter and commonly used in stir-fries.

‘Standard broccoli, tenderstem (broccolini), and purple sprouting broccoli are all nutritionally strong,’ says Ms Ludlam-Raine.

‘Purple sprouting varieties may contain slightly more anthocyanins, which are antioxidant compounds. Overall, differences are small. The best choice is the one you enjoy and will eat regularly – or mix it up for variety/depending on the dish you’re serving.’

What nutrients are in broccoli?

Broccoli is a great all-rounder when it comes to nutrients, not only providing key vitamins but also containing compounds that benefit us at cellular level.

Ms Ludlam-Raine shares the full list, ‘Vitamin C, vitamin K, folate, potassium and fibre.

‘It also contains glucosinolates and sulforaphane, plant compounds studied for their potential role in supporting cellular health.’

On their own glucosinolates are fairly inert. The interesting bit happens when you chop, crush or chew the vegetable. An enzyme called myrosinase is released, which converts glucosinolates into biologically active compounds, including sulforaphane.

Sulforaphane is one of the most studied plant compounds in nutrition science, with links to support antioxidant pathways, particularly in the liver and the reduction of inflammation, among other benefits.

Who shouldn’t eat broccoli – can it interfere with any medications?

Due to its vitamin K content, it’s best to take caution if you’ve been prescribed warfarin.

‘People taking warfarin need to keep vitamin K intake consistent, as broccoli is rich in vitamin K, which affects blood clotting,’ Ms Ludlam-Raine explains. ‘It does not need to be avoided, but intake should be steady.

‘Those with thyroid conditions do not need to avoid broccoli unless iodine intake is very low and large quantities are eaten raw, which is uncommon.’

Can it affect people with IBS? 

If you’re struggling with gut-related issues, broccoli won’t pose a problem unless consumed in large amounts, which equates to more than 80g at a time.

‘Broccoli contains some FODMAPs, particularly in the stalks, which can trigger bloating or gas in people sensitive to them,’ Ms Ludlam-Raine says. ‘Small portions of florets are generally better tolerated on a low FODMAP approach.’

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols – types of fibre which can trigger some of the uncomfortable and embarrassing symptoms of irritable bowel syndrome. 

Some foods high in FODMAPS include wheat, beans, pulses, milk, apples and broccoli.

Is broccoli high calorie?

‘Broccoli is very low in calories, with roughly 35 kcal per 100g,’ Nichola tells us.

The NHS recommends 2,500 calories per day for men and 2,000 for women so you’d have to have an extreme gorge to get anywhere near unhealthy levels.

In the UK, a standard vegetable portion is 80g, which is roughly two large handfuls of florets. So you’re looking at less than 30 kcal for your average portion.

What is the best way to eat broccoli?

It’s actually pretty easy to overcook broccoli, especially if you’re boiling it. No doubt many people will recall their parents serving up waterlogged, mushy broccoli for dinner. Today, the more culinary-savvy generation take a bit more care with their food prep.

‘Lightly steaming or microwaving preserves vitamin C and beneficial plant compounds,’ Ms Ludlam-Raine says.

‘Over-boiling can reduce water-soluble vitamins. Eating it raw also retains nutrients, but some people digest it better (and therefore absorb more nutrients), when cooked.’

Are taking supplements equivalent to eating raw, fresh broccoli?

While sulforaphane supplements exist, they are no substitute for eating the actual vegetable itself. Through eating whole broccoli you’ll treat your body to a diverse range of nutrients, which complement one another.

‘Whole broccoli provides fibre, a range of phytonutrients and a complex nutrient matrix that supplements cannot fully replicate,’ says Ms Ludlam-Raine.

‘Sulforaphane supplements exist, but they do not replace the benefits of eating the vegetable itself.’

What foods can you pair broccoli with for maximum nutrition?

Most people are likely to be pairing broccoli with the right foods, due to the ways in which we already use it in our meals. Think healthy fats, proteins and vitamin C-rich foods that can aid iron absorption.

‘Pairing broccoli with a source of healthy fat, such as olive oil, nuts or seeds, helps the absorption of fat-soluble vitamins like vitamin K,’ explains Ms Ludlam-Raine.

‘Combining it with vitamin C-rich foods enhances iron absorption from plant-based meals, although broccoli already contains vitamin C itself.

‘Serving it alongside protein supports satiety and blood sugar balance.’