Nutritional Food Fact Sheet Series


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Broccoli is a dark green vegetable, often called trees, that are low in calories but high in nutrients that help us keep our blood and digestive systems healthy and helps lower the risk of heart disease, stroke and certain types of cancer.  Eating locally grown vegetables and traditional foods helps keep our bodies healthy. 

What do we know about broccoli?

Broccoli was first grown in Italy over 2,000 years ago. It is also grown in northern gardens.  Broccoli from stores usually makes a long trip from California.  If buying fresh broccoli, look for firm bunches with dark green florets. Broccoli is often bought frozen to reduce costs.  

Many northern communities have one or more community, backyard, indoor garden or greenhouse.  What is your community growing this year?

Nutrients in broccoli

Nutrient Content per Serving

125 mL (46g)

Excellent Source supplies 25%  or more of a nutrient per day

Vitamin C
Beta Carotene

Good Source supplies 15 - 24% of a nutrient per day  
Fair Source supplies 5 -14% of a nutrient per day


  • Reference Serving Sizes are from Canada’s Food Guide (1/2 cup = 125ml for most fruits and vegetables; weights vary).
  • The Recommended Dietary Allowance (RDA) amounts are based on the needs of a 14 – 18 year old girl.
  • Excellent, good and fair sources of nutrients have been standardized for any type of food source.

Did you know?

  • Broccoli is an excellent source of beta carotene (vitamin A), which is needed for healthy skin, bones, and eyes.
  • Broccoli is an excellent source of vitamin C, providing 70% of the vitamin C we need in a day to keep our gums, teeth and skin healthy.
  • Broccoli is a fair source of folate, riboflavin and B6, which are all B vitamins.   They help our bodies use the energy from foods and are important for growth, healthy skin, hair, nerves and muscles.

How to store, prepare and eat broccoli

  • The stems of broccoli can be eaten but peel the hard layers off first.
  • Broccoli is healthiest when eaten raw or lightly steamed.
  • Try adding broccoli to salads, soups and stews.
  • Chop up broccoli into smaller pieces and take as a snack.

Healthy Eating

Broccoli can be eaten raw, cooked with meals, or as a snack.

Growing food as part of a healthy lifestyle

Getting outside to garden is a great way to be active. Growing, gathering, and eating garden foods will help keep us healthy.

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