Broccoli Stalks (Raw) – Nutritional Profile & Health Benefits
Broccoli stalks, often discarded in favor of the florets, are a highly nutritious and versatile part of the vegetable. Raw broccoli stalks are not only low in calories but also packed with essential vitamins, minerals, and dietary fiber. They offer a wide array of health benefits and can be a great addition to salads, soups, stir-fries, or even enjoyed raw as a crunchy snack.
Nutritional Information (Per 100g Raw Broccoli Stalks)
| Nutrient | Amount |
|---|---|
| Energy | 28.0 kcal |
| Protein | 2.98 g |
| Total Fat | 0.35 g |
| Saturated Fat | 0.054 g |
| Carbohydrates | 5.24 g |
| Dietary Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 48.0 mg |
| Iron | 0.88 mg |
| Magnesium | 25.0 mg |
| Phosphorus | 66.0 mg |
| Potassium | 325.0 mg |
| Sodium | 27.0 mg |
| Zinc | 0.4 mg |
| Copper | 0.045 mcg |
| Manganese | 0.229 mg |
| Selenium | 3.0 mcg |
| Vitamin C | 93.2 mg |
| Thiamin (Vitamin B1) | 0.065 mg |
| Riboflavin (Vitamin B2) | 0.119 mg |
| Niacin (Vitamin B3) | 0.638 mg |
| Vitamin B6 | 0.159 mg |
| Folate | 71.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 20.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Broccoli stalks are naturally free from common allergens like gluten, dairy, and nuts. However, individuals with a cruciferous vegetable sensitivity or those with irritable bowel syndrome (IBS) should consume them in moderation, as these vegetables can cause digestive discomfort in some people.
Dietary Preferences:
- Vegan: Broccoli stalks are entirely plant-based and suitable for vegans.
- Vegetarian: A perfect choice for vegetarians, providing a nutritious addition to their diet.
- Gluten-Free: Broccoli stalks are naturally gluten-free and can be safely enjoyed by those with gluten sensitivities.
- Low-Calorie: With only 28 kcal per 100g, broccoli stalks are an excellent choice for those on calorie-controlled diets.
- Low-Fat: With just 0.35g of fat per 100g, this is a heart-healthy option for those monitoring their fat intake.
- High in Vitamin C: Offering 93.2 mg of Vitamin C per 100g, broccoli stalks provide a significant boost to your immune system and skin health.
Health Benefits of Raw Broccoli Stalks:
- Rich in Vitamins and Minerals: The stalks are an excellent source of Vitamin C, essential for maintaining a healthy immune system, and also provide important minerals such as calcium, magnesium, and potassium. These minerals are crucial for bone health, muscle function, and maintaining healthy blood pressure levels.
- Supports Digestion: With a modest amount of dietary fiber, broccoli stalks support healthy digestion, though it’s worth noting that they are lower in fiber than the florets.
- Antioxidant Properties: Broccoli stalks are rich in antioxidants such as Vitamin C and selenium, which help combat oxidative stress and protect the body from inflammation and cell damage.
- May Aid in Detoxification: The presence of certain phytonutrients in broccoli stalks helps support the body’s natural detoxification processes, promoting liver health and the elimination of toxins.
- Boosts Skin Health: The high Vitamin C content in broccoli stalks is essential for collagen production, which can improve skin elasticity and reduce signs of aging.
Cooking Tips and Usage:
- Raw: Chop into bite-sized pieces for salads or serve as a crunchy snack with a dipping sauce.
- Stir-fried: Slice thinly and add to stir-fries for a nutritious, crunchy texture.
- Soups and Stews: Dice the stalks and add them to vegetable soups and stews for added flavor and nutrition.
- Pickled: Try pickling broccoli stalks as a tangy, crunchy addition to sandwiches or salads.
- Juicing: Blend or juice the stalks for a refreshing green drink packed with nutrients.
Conclusion:
Broccoli stalks are often overlooked, but they are a delicious, nutrient-dense part of the broccoli plant that deserves a place in your diet. With their high Vitamin C content, rich mineral profile, and low-calorie nature, they make an excellent addition to a variety of meals, whether raw, cooked, or juiced. The next time you prepare broccoli, donβt discard the stalks β instead, get creative and find new ways to incorporate this healthful vegetable into your meals!
