Broccoli, considered a superfood, packs a powerful nutritional punch. Just one cup of raw broccoli contains 135% of the recommended daily requirement of vitamin C, plus a wide array of other vitamins, minerals, compounds, and fiber to keep you healthy. Broccoli’s nutritional value alters when cooked, however. Eaten raw or lightly steamed, broccoli retains the fullest amount of nutrients; boiling saps broccoli of most of its nutritional benefits. Still, a half cup of cooked broccoli provides 84% of the recommended daily intake for vitamin C, more than an orange. So, whenever possible, eat broccoli raw or cook it steamed, stir-fried, blanched, or roasted—but you’ll reap benefits no matter what.

Here is the nutrition information for about 1 cup of broccoli:

The carbohydrates in that single serving of broccoli are 1.6 gram of sugar and 2.6 gram of dietary fiber, with the rest being complex carbohydrates. Broccoli contains no saturated fat or cholesterol.

Here are some of the compounds in broccoli:

Vitamin C: The vitamin C in broccoli is an antioxidant necessary for immune system and skin health.

Calcium: Essential for growing and maintaining strong bones and teeth and to carry out many body functions.

Folate (vitamin B9): This is important for normal tissue growth and cell function and is fundamental for pregnant women and older adults.

Fiber: Promotes digestive health, helps prevent constipation, and may lower risk for heart disease.

Flavonoids: These dietary compounds work as antioxidants to defend the body against damage from free radicals.

Potassium: This mineral is involved in many essential body functions, such as regulating blood pressure.

Sulforaphane: This antioxidant may offer multiple health benefits, including reduced blood sugar, cholesterol levels, oxidative stress, and chronic disease development.

Did you know all these nutrition facts about broccoli? Please tell us what you think.