How Much Broccoli To Eat Per Day? (How much is too much?)

You’ve probably heard that people should eat more vegetables. The humble broccoli is a vegetable that has been heralded as a “superfood” for years now. But before you load up your supermarket trolley with this nutritious green plant, let’s see how much broccoli to eat and what happens if you eat too much of it.

Benefits Of Broccoli

a large head of broccoli

Broccoli is a cruciferous vegetable rich in antioxidants and nutrients such as vitamins C, A, K, and B (riboflavin), and folate. It is also a good source of dietary fiber and is relatively high in protein.

This nutritious vegetable is the perfect food for those looking to lose weight because it has low calories but it fills you up, making you feel full longer and preventing you from feeling hungry.

Broccoli can do a lot of good things for your body: 

  • It fills you up, and the fiber makes you feel full longer
  • It is high in vitamins C, K, B and A
  • It is low in calories
  • Promotes heart health
  • Improves digestion
  • Great for detoxing and clearing harmful chemicals from our bodies.
  • Lowers cholesterol levels
  • Helps with weight loss
  • and much more

How Much Broccoli Should I Eat?

broccoli spears on the plate

The recommended broccoli intake for one person is 1-2 cups of fresh broccoli per day. This equals around 10-15 broccoli florets or 3-5 ounces (90-150 grams) for women and 4-6 ounces (125-175 grams) for men. 

It is important to remember that a healthy diet should include a variety of vegetables. This is because, in the long run, eating only one vegetable may not offer adequate nutrition for your body. As a result, it would not be beneficial to eat too much broccoli per day above all other vegetables.

How Much Broccoli For Weight Loss?

eating broccoli for weight loss

Broccoli is one of the more popular vegetables in the fitness and bodybuilding community, especially for people with weight loss goals. But how much should be eaten per day to get weight loss benefits? One cup or two cups or more? And how many calories are in that cup if you eat only broccoli?

If you’re trying to lose weight and planning to make broccoli a key part of your meal prep, then start with 1/2 cup per day at first and gradually work your way up to 2 cups per day.

One cup of raw broccoli only contains 34 calories. Making it ideal for weight loss and low-calorie diet plans. With just two cups of broccoli a day, you will be consuming less than 100 calories.

Can I Eat Broccoli On a Keto Diet?

eating broccoli on keto diet

A typical cup of uncooked broccoli (91 grams) contains 3.7 grams of carbs, making it keto-friendly and a great choice for anyone following a low cab or keto diet [1].

Just keep track of your daily servings so that you will stay in 30-40g of net carbohydrates that are allowed on the keto diet without taking you out of the ketosis. 

Raw Vs. Cooked Broccoli

raw vs cooked broccoli

Raw broccoli provides notably more vitamins and antioxidants than when it is cooked. That is because heat and boiling water cause many water-soluble vitamins, antioxidants, and other nutrients to leak out. That is why you see the water turning green when cooking broccoli.

However, steaming is the best cooking technique if you can not stomach eating it raw.

Steaming vegetables is the best way to preserve nutrients, as it is more gentle and requires less cooking than other methods. It also helps retain vitamins A, C, and E. Harsher cooking methods like boiling can quickly remove minerals and vitamins from vegetables.

Steaming broccoli appears to offer the most significant retention of nutrients because it only takes about five minutes to cook.

What Happens If You Eat Too Much Broccoli?

eating too much broccoli

Generally, broccoli is safe to eat, and any unwanted reactions are not severe and usually short-lived. But similar to kale arugula, cauliflower, Brussels sprouts, and cabbage, there can be a few side effects when eaten too much. 

Eating too much broccoli can cause a change in bowel habits, excess gas, bloating, stomach cramps, and diarrhea. If excessive amounts are consumed, it may even interfere with thyroid hormone production in some people. 

Read Also: How To Stop Farting: Gassy Foods To Avoid And Tips For Quick Relief.

Broccoli contains goitrogens, which can disrupt thyroid function and cause hypothyroidism. Thyroid hormone is essential for the proper functioning of the body, including regulating metabolism [2]. 

If you eat too much broccoli or have existing thyroid problems monitor your thyroid hormone levels to ensure they are still normal.

Although broccoli and be eaten raw or cooked, studies show that thoroughly cooking it lessens the potential goitrogenic effect. Taking selenium and iodine can also help minimize the effects of goitrogens.

In addition, suppose that eating too much fiber is a concern for you. In that case, juicing allows consuming a lot of broccoli without causing digestive problems. 

Read Also: 19 Foods That Are Super Low In Fiber.

Although most of the side effects of overeating broccoli are gastrointestinal or hormone-related, some people also suffer from allergic reactions when they eat this vegetable.

Like with anything, it is best to eat broccoli in moderation, make it a part of a balanced diet, and cook it well if goitrogens are the concern for you. 

It’s best to work your way up to eating two whole servings of broccoli daily, but if you find you can only tolerate small amounts at first, try starting with just one cup instead.

Some of the side effects of overeating broccoli include:

  • Gas
  • Bloating 
  • Diarrhea
  • Stomach cramps
  • Interference with thyroid function

When Should I Eat Broccoli?

eating broccoli before workout

Cruciferous vegetables, such as broccoli and cauliflower, are loaded with fiber. Fiber is a carbohydrate that doesn’t require much energy to digest, making it a better choice for lunch because it will keep you feeling fuller for longer. 

Broccoli is also a great choice to include in your breakfast smoothie or add to your post-workout meal prep. 

In Summary

Broccoli can be eaten cooked as well as raw with little preparation. Florets can be incorporated into detox soups, salads, smoothies, or in place of lettuce on sandwiches.

If you’re planning to incorporate this green vegetable into your daily diet, then start with half a cup of broccoli per day — but don’t forget to work your way up gradually. 

Eating small yet regular portions of vegetables like broccoli every day can help boost your fiber intake and has many other nutritional benefits. Just don’t overdo it; remember everything in moderation. 

About Jen Evansy

Nutritionist, researcher, avid home cook, and writer interested in everything nutrition and food-related. Striving to inform, encourage, and inspire all the readers to make healthy and informed choices when it comes to cooking, food, diet, and nutrition.