This article has been Fact-Checked by Kendall Kennedy MS, RD, RYT
Putting together a good weight loss diet can be a challenge with all the options. What about broccoli, is it good for weight loss?
Broccoli is a vegetable from the cabbage family. It is will know for being a healthy food but does it also have benefits for weight loss?
Like the majority of vegetables, most people will benefit in terms of weight loss by eating more broccoli. Find out just how good it is and how to add broccoli to your diet for weight loss.
Micronutrients in broccoli
The first thing to look at is the amount of micronutrients in broccoli.
Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.
100 grams of boiled broccoli provides you with approximately (1):
- Vitamin K: 176% of the DV (Daily Value)
- Vitamin C: 108% of the DV
- Vitamin A: 31% of the DV
- Folate: 27% of the DV
- Vitamin B6: 10% of the DV
- Manganese: 10% of the DV
- Potassium: 8% of the DV
- Vitamin E: 7% of the DV
- Riboflavin: 7% of the DV
- Phosphorus: 7% of the DV
- Vitamin B5: 6% of the DV
- Magnesium: 5% of the DV
And a few other vitamins and minerals in less significant amounts. These are great amounts of vitamins and minerals compared to a lot of whole foods.
If you want to add a lot more vitamins and minerals to your diet, broccoli is a good choice.
Broccoli also contains certain kinds of antioxidants, substances that help your body deal with oxidative damage.
Fiber in broccoli for weight loss
Another very important factor for weight loss is the amount of fiber in your food.
Boiled broccoli contains around 3.3 grams of fiber per 100 grams.
That’s a great amount of fiber per 100 grams compared to many other whole foods.
Fiber has multiple benefits for weight loss. First of all, it feeds your microbiome, the microbes that live in your intestines. The health of your microbiome influences your body’s health and weight. Feeding it well is usually not a bad idea.
Fiber also helps you feel less hungry without adding a lot of calories to your diet. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.
With the amount of fiber in broccoli you can reduce the time you spend craving for food a lot.
Does broccoli help you lose weight?
You still need a final piece of the puzzle. The amount of calories in broccoli.
Boiled broccoli contains 35 calories per 100 grams. 25.8 of these calories come from the carbohydrates (7.2 g per 100 grams of which 3.3 g fiber).
Broccoli should easiliy fit in low carb diets like the keto diet.
The amount of calories in broccoli is very low. You won’t be able to find many foods that are lower in calories.
Overall broccoli is a very good food for weight loss. It will benefit your weight loss by helping you feel fuller without adding too many calories to your diet. This can help you consume less of calorie-rich foods. In turn, this will most likely help you lose weight.
If you are gaining weight while eating broccoli the first place to look at is the rest of your diet and other lifetstyle habits.
One thing you have to keep in mind is that broccoli contains a relatively high amount of vitamin K. This may interfere with certain blood-thinning medications (2). If you take these kinds of medications you want to consult with your doctor before implementing large amounts of broccoli in your diet.
Is broccoli good for losing belly fat?
Targetting fat loss in a specific area like your belly is generally not possible. Not by eating more of a specific food or by doing a specific exercise. To lose belly fat you have to lose weight overall.
Since broccoli can help you lose weight in general this vegetable can also help you lose belly fat once your body wants to lose fat in your abdominal area.
How to prepare broccoli for weight loss
Some healthy foods get eaten in more processed forms that are not as good for weight loss. This is not really the case with broccoli.
Most of the popular ways of eating broccoli are great. You can eat broccoli raw, in a salad, in soup, boiled, in a smoothie,… In all of these ways broccoli is prepared in a manner good for weight loss.
Is it OK to eat broccoli every day?
Nutrition is always a bit of a puzzle in terms of what the perfect diet looks like. It’s a pretty individual thing.
That being said, most people will benefit from eating broccoli every day. Some of the benefits of eating broccoli daily will include feeling fuller because of the fiber and water content. The vitamins and minerals in broccoli may also benefit your health and how you feel.
You also need vitamins and minerals that are not present in sufficient amounts in broccoli. For that reason you don’t want broccoli to be the only nutrient-dense food you eat.