Broccoli- Which Vitamins Is It High In? | Green Power Picks

Which Vitamins In Broccoli Are Highest?

Broccoli stands out for vitamin C and vitamin K. One cup raw packs about 82 mg of vitamin C and 92 mcg of vitamin K. A cooked cup lands even higher for both, since the serving is larger by weight. Folate shows nicely, and you also pick up small amounts of vitamin A precursors and vitamin B6. Numbers below use common cup measures based on the USDA dataset.

Those cup values come from the USDA data presented at MyFoodData for raw and boiled cups; it’s a reliable way to scan the full panel without crunching spreadsheets, and it lines up with everyday kitchen measures. For day-to-day eating, think of broccoli as a steady source of immune support and clotting balance, with extra B-vitamin help for cell growth. See the cooked broccoli profile for the expanded panel.

Rinse the head under cool water, trim the dry end, and split into even florets so heat reaches the core. If grit clings inside, swish the pieces, then spin dry. Clean prep helps texture and keeps any dressing light, and these leafy greens washing habits translate well to this brassica.

Vitamin C: Big Numbers From A Small Cup

A single raw cup brings about 82 mg of vitamin C, landing near a full day for many adults. Cooked broccoli still delivers triple digits per cup. Storage time and long cooking drop vitamin C, so quick heat keeps more in the bowl. The Office of Dietary Supplements notes that steaming or short microwave sessions reduce losses compared with long soaks or extended heat, which matches kitchen practice (vitamin C fact sheet).

Vitamin C supports collagen formation, iron uptake from plant foods, and normal immune function. Pair broccoli with lentils or beans, squeeze lemon at the table, and you give non-heme iron a boost. Bright, just-tender florets also keep better color and bite, a handy cue that you didn’t push the time.

Smart Ways To Hold Onto Vitamin C

• Steam over a shallow inch of water, lid on, until vivid green and crisp-tender.
• Microwave in a covered bowl with a splash of water; stop while there’s still snap.
• Roast on a hot sheet pan and avoid crowding so moisture can escape.

Vitamin K: High By Nature

Green florets bring plenty of phylloquinone. Raw, a cup lands near 92 mcg; cooked, a cup climbs past 200 mcg. That level supports normal blood clotting and works with calcium for bone strength. Since K is fat-soluble, a little olive oil on warm florets can aid absorption. People using warfarin need steady K intake day to day; the nutrient isn’t off-limits, but the pattern should stay consistent (vitamin K overview).

Simple Pairings That Help

• Toss steamed florets with olive oil, lemon zest, and toasted almonds.
• Fold chopped broccoli into whole-grain pasta with grated Parmesan.
• Serve with salmon or tofu to add protein and omega-3s to the plate.

Folate And The B-Vitamin Bench

You get folate in both raw and cooked servings; the cooked cup lists around 169 mcg DFE. That supports DNA synthesis and red blood cell production. Broccoli also brings B6 in modest amounts. Round out the plate with beans, peas, or fortified grains to build a steady daily pattern. For those planning a pregnancy, folic acid from a prenatal is standard; food still matters, so the vegetable fits neatly into that routine.

How You Cook It Changes The Panel

Cut size, heat, and time all shift the vitamin picture. Vitamin C and folate dissolve into water and fall with long heat. Light steaming and quick microwave cooking retain more than prolonged boiling; the ODS notes the same trend for water-soluble vitamins (cooking losses). Higher heat roasting drives off moisture and concentrates some nutrients per cup, though the pan time can shave a bit of C at the edges. The cooked cup in the USDA table weighs more than a raw cup, which is why the totals rise even when there’s some loss.

Quick Shopping And Storage Tips

Pick tight florets with a deep green hue and firm stalks. Skip heads with yellowing tips. At home, store unwashed broccoli in a breathable bag in the fridge. Trim the cut end and stand the stalk in a small jar with an inch of water if you want a crisper texture at dinner. Stems taste sweet when peeled and sliced thin; don’t toss them.

Prep Steps That Keep Quality High

1. Slice large crowns through the stem to create flat sides for even cooking.
2. Match floret size so pieces finish together.
3. Season after cooking to keep color bright and salt balanced.

Meal Ideas That Hit The Mark

Sheet-pan suppers are fast: toss florets with oil, salt, black pepper, and a squeeze of lemon, then roast until edges char a touch. For a creamy bowl, blend steamed broccoli with onion, potato, and stock; keep the simmer short to hold onto C. Stir-fries play well with ginger and garlic; keep the pan hot so the pieces stay crisp.

Serving Size Cues

A cup raw runs light. A cup cooked weighs more and brings bigger vitamin totals. Use hands as a quick gauge: two cupped hands filled with florets makes a solid side for one adult.

Where Broccoli Fits In A Day

Think of this vegetable as your high-C, high-K anchor. Build plates that mix color and starch sources so you don’t lean on the same items every meal. Citrus, berries, potatoes, and bell peppers bring more C on days you’re short. Leafy greens, beans, and asparagus add more folate when your plan needs it.

Sources And How We Built The Numbers

All vitamin numbers in this piece come from the USDA base as presented by MyFoodData for both raw and boiled, drained cups (raw cup; cooked cup). The U.S. Office of Dietary Supplements explains how water-soluble vitamins can fall with storage and heat, and notes that steaming or brief microwave cooking limits losses (ODS vitamin C; ODS vitamin K).

Bottom Line For Shoppers

Broccoli shines for vitamin C and vitamin K, adds folate, and supplies smaller amounts of A precursors and B6. Buy fresh, prep gently, and cook just to tender. Want timing help for pan cooking? Try our roasting vegetables timing chart for easy planning.