We're talking about the stem of the stalk of the broccoli, which has the exact same nutrient profile as its dark green head. Another reason why broccoli stalks often get thrown out is because they are tough to cook. Broccoli stalks may take much longer to become tender and soft than the florets.
The fluffy little florets—the buds at the top of the stalk that pick up texture and absorb flavors and seasoning beautifully—get all of the love. But the stems can absolutely be eaten if you treat them right, and are completely delicious—like the florets, but more mild and sweet, almost like kohlrabi.
Broccoli stems, though not as colorful nor flavorful as their more desired florets, are just as nutritious. Actually, gram for gram, the stems contain slightly more calcium, iron and Vitamin C.
Some people prefer broccoli florets, but you can eat the leaves and stems, too. The stalk contains the most fiber, while broccoli leaves are highest in cell-protecting antioxidants, vitamins E and K, and calcium. At the store or farmers market, look for fresh broccoli with dark green or purple, not yellow, florets.
The nutritional lowdown
Broccolini has slightly more phosphorus, manganese and calcium than broccoli – all vital for bone health. But it really wins out in the vitamin A stakes, providing almost four times more than broccoli.
In most cases, raw broccoli is safe to enjoy with little or no risks. However, like most vegetables in the cruciferous family, both raw and cooked broccoli may cause excessive gas or bloating in some people. Broccoli may cause digestive distress, particularly in people with irritable bowel syndrome (IBS) ( 12 ).
Some people are allergic to broccoli because it contains proteins that are similar to those in a kind of pollen that they're allergic to. This is called pollen-fruit allergy syndrome (or oral allergy syndrome).
Broccoli, like its cruciferous cousins, kale, cauliflower, and cabbage, tends to be one of the most prolific gas production vegetables, according to the journal.
Cruciferous vegetables also have a complex sugar called raffinose that humans can't break down. That can also lead to gassiness and gut discomfort. Cooking cruciferous vegetables help break down this sugar.
High in Vitamins
Broccoli is high in both vitamin A and K. These two vitamins help our body take in vitamin D, which is paramount to maintaining healthy bones and preventing disease. Additionally, broccoli has a high content of vitamin C. One cup of broccoli gives you 135% of your recommended vitamin C intake.
Cooking (Or Not Cooking) Broccoli To Protect Its Nutritional Riches : The Salt Cooking broccoli too long destroys the beneficial enzyme that breaks down chemicals into cancer fighters. The best way to eat it is raw or steamed for just two to three minutes, a nutrition expert says.
Health risks
In general, broccoli is safe to eat, and any side effects are not serious. The most common side effect is gas or bowel irritation, caused by broccoli's high amounts of fiber. "All cruciferous vegetables can make you gassy," Jarzabkowski said. "But the health benefits outweigh the discomfort."
They should be a bright, uniform green. If they have any yellow or brown spots, that's a sign your broccoli is starting to spoil. If you notice fuzzy white or black patches growing on the florets or the stem, that tells you that mold is starting to form, and it's time to toss it.
Broccoli is rich in sulforaphane, an antioxidant that decreases inflammation by reducing your levels of cytokines and nuclear factor kappa B (NF-κB), which are molecules that drive inflammation in your body ( 20 , 21 , 22 , 23 ).
Cruciferous Vegetables
Vegetables that belong to the cabbage family such as cauliflower, Brussels, broccoli, and sprouts should never be consumed raw. These vegetables contain sugar that is difficult to digest.
Boiling leaches out the vegetable's water-soluble vitamins in these vegetables, such as vitamin C and folate, as well as many of the glucosinolate compounds, which are water-soluble, too.
Sometimes dirty produce can result in foodborne sickness. We have seen recent outbreaks of veggies with E. coli, Salmonella, and more,” Janette Nesheiwat, MD, says. “This can result in nausea, vomiting, diarrhea, stomach cramps, and fever, along with dehydration.”
Cruciferous vegetables, like broccoli and cabbage, have the same sugars that make beans gassy. Their high fiber can also make them hard to digest. It will be easier on your stomach if you cook them instead of eating raw.
Like all fresh vegetables, fresh broccoli can arrive in your kitchen carrying contaminants. These include pests like aphids, green caterpillars, and broccoli worms (a type of cabbage worm). They may also carry pesticides, which are a food safety hazard when consumed in excess.
Broccoli is one of nature's rock stars. It's a top source of natural plant chemicals shown to help lower the risk of some cancers (though many other things also affect your cancer risk). Each cup of the florets also gives you plenty of vitamins C and K. Cooking tip: Steam the florets for a simple side dish.
Broccoli is a bodybuilding staple because it is one of the most nutritious vegetables on the planet. In just one cup of chopped broccoli, you'll get more vitamin K and C than you need in a day and lots of other awesome minerals like potassium, calcium, and selenium.
Broccoli Helps You Eat Less While Feeling Fuller
According to the Mayo Clinic, it helps to normalize bowel movements, lower cholesterol levels, control blood sugar, maintain bowel health and aid in achieving a healthy weight.
"Fresh veggies often taste the best, especially if the vegetable is in season. But the good news is that the nutritional value of a vegetable isn't reduced during either the canning or freezing process — making canned or frozen veggies just as healthy as fresh ones.
It can be said that between the two vegetables, spinach is said to be healthier than broccoli as it has high water content, a lesser amount of sugars and is richer in protein, magnesium, Vitamin E, manganese and potassium as compared to broccoli.
1. Spinach. This leafy green tops the chart as one of the most nutrient-dense vegetables. That's because 1 cup (30 grams) of raw spinach provides 16% of the Daily Value (DV) for vitamin A plus 120% of the DV for vitamin K — all for just 7 calories ( 1 ).