Broccoli
Lab-tested reference nutrition values for a standard 100g serving.
🧬 Micronutrients & Longevity Highlights
📋 Quick Summary: Broccoli Nutrition Facts (Per 100g)
A standard 100g serving of Broccoli provides 35 calories, 2.4g protein, 7.2g carbs (g fiber), and 0.4g fat.
🛡️ Primary Health Benefits & Target Functions
Hormone Detox
Clinically backed nutritional pathway for longevity promotion.
Immune Support
Clinically backed nutritional pathway for longevity promotion.
Bone Density
Clinically backed nutritional pathway for longevity promotion.
5-Pillar Biohack & Cellular Health Matrix: Broccoli
Every food influences gene expression, cellular autophagy, mitochondrial output, and gut microbiome diversity. Below is the clinically mapped 0–100 biohacking profile for Broccoli.
Biochemical Balance & Calorie Energy Split
In a standard 100g portion (35 kcal), energy is distributed as:
Sulforaphane crosses into brain tissue to upregulate Nrf2 antioxidant defense pathways.
Provides Calcium, Potassium, and Vitamin C needed for collagen and muscle function.
Prebiotic fiber and glucosinolates feed beneficial gut bacteria and fortify mucus layers.
Sulforaphane protects arterial walls from oxidative inflammatory plaque build-up.
Low calorie density and high fiber suppress postprandial glucose spikes.
🍽️ Dietary Suitability & Lifestyle Fitting
- Ketogenic & Low-Carb: Highly compatible with only 4.6g net carbs per 100g.
- High-Protein / Athletic: Provides 2.4g protein per 100g; pair with higher-protein foods to reach 30g+ leucine thresholds.
- Volume Eating: Superb high-volume satiety food (35 kcal/100g).
🍳 Culinary Science & Nutrient Retention
To maximize the nutritional bioavailability of Broccoli, steaming or gentle sautéing preserves water-soluble vitamins. Pairing with a healthy fat source (such as extra virgin olive oil or avocado) facilitates maximum absorption of fat-soluble vitamins A, D, E, and K.
⚖️ Visual Calorie portion Equivalents
A 100g portion of Broccoli (35 kcal) is equivalent in energy density to:
🔄 Popular Food Swaps & Comparisons for Broccoli
Compare calorie density, protein ratios, and volume eating swap metrics for Broccoli:
❓ Frequently Asked Questions (Broccoli)
How many calories are in 100g of Broccoli?
100 grams of Broccoli contains approximately 35 calories, along with 2.4g protein, 7.2g carbohydrates, and 0.4g fat.
What are the macros for Broccoli?
Per 100g serving, Broccoli provides 2.4g protein, 7.2g carbs (2.6 g fiber), and 0.4g fat.
Is Broccoli high in protein?
Broccoli provides 2.4g of protein per 100g serving, making it a valuable component of visual macro tracking on NutriVisual.
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