Broccoli
Get to know broccoli — a superfood vegetable rich in vitamin C and sulforaphane. Nutritional content, health benefits, and how to cook broccoli the right way.
What Is Broccoli?
Broccoli (Brassica oleracea var. italica) is a green vegetable with tightly packed small flower buds shaped like a miniature tree, growing on a stalk that is also edible. It has a slightly earthy taste with a crisp texture when cooked to a medium doneness. Although not a vegetable native to Indonesia, broccoli is now easy to find in supermarkets and modern markets, and is becoming increasingly popular as awareness of healthy eating grows.
Broccoli is often called one of the "superfoods" because of its dense nutrient profile — high in vitamins, minerals, and antioxidant compounds while being low in calories, making it a staple in diet menus and healthy lifestyles.
Nutritional Content of Broccoli
Per 100 grams of raw fresh broccoli:
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| Nutrient | Amount |
|---|---|
| Calories | ~34 kcal |
| Carbohydrates | ~7 g |
| Fiber | ~2.6 g |
| Vitamin C | ~89 mg |
| Vitamin K | ~102 mcg |
Vitamin C in raw broccoli is actually higher than in oranges per 100 grams, although the level drops quite a lot after overcooking.
Health Benefits
- Rich in antioxidants — contains sulforaphane, a unique compound widely studied for its strong antioxidant properties.
- Supports the immune system — its high vitamin C content plays an important role in immune function.
- Good for bones — its vitamin K and calcium content supports bone density.
- Low in calories, high in fiber — great for diet menus since it's filling without adding many calories.
How to Eat / Prepare Broccoli
- Steamed — the best way to preserve its crisp texture and nutrients, just 3-5 minutes until it turns bright green.
- Stir-fried — paired with garlic, oyster sauce, or a bit of sweet soy sauce for a quick side dish.
- Briefly boiled for salad — blanched broccoli is great mixed into vegetable salads or as a steak side.
- Cream of broccoli soup — blended with broth and a little milk for a warm, creamy soup.
Avoid boiling broccoli for too long, as it makes the texture mushy, fades the color, and dissolves most of its vitamin C into the cooking water.
How to Choose & Store
- choose tightly packed flower buds that are dark green or bluish-green, not yellowing
- the stalk should feel firm and fresh, not soft or full of holes
- avoid broccoli with buds that have started to flower or that smell pungent
- store unwashed in a perforated bag in the fridge's vegetable crisper drawer
- don't store in a tightly sealed plastic bag, as this can trap moisture and speed up spoiling
- when stored properly, broccoli can stay fresh for about 5-7 days in the fridge
Practical Tips
- Steam, don't boil for long — steaming retains more vitamin C and sulforaphane compared to boiling in a large amount of water.
- Use the stalk — peel off the tough outer skin of the stalk, then slice it thinly for stir-frying instead of throwing it away.
- Soak in salt water before cooking — this helps get rid of small insects or debris that sometimes hide between the florets.
- Cut evenly — cutting the florets to a similar size helps them cook more evenly.
Frequently Asked Questions
Is raw or steamed broccoli healthier?
Why does broccoli smell pungent when cooked?
Can you eat the broccoli stalk?
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