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How Much Potassium is in Broccoli? Health Benefits, and Nutrition Facts

Broccoli is considered one of the healthiest vegetables today. The reason is the rich nutrients like vitamin B, C, K, potassium, iron, and calcium. 

Plus, the fiber content is also high, which is clinically proven to reduce bad cholesterol levels and get rid of any digestive problems. Out of all nutrients present in the broccoli, the least talked about is Potassium. 

So, How much potassium is in Broccoli?

Broccoli contains around 200 to 600 mg of potassium, depending upon its form. The potassium content varies from raw to cooked, fresh to frozen, and young plant to mature plant.

If you want to know the specific potassium content in each form, then stay till the end.

Table of Content

Potassium Content of Broccoli

How Much Potassium is in Broccoli

Is Raw Broccoli High in Potassium? A cup of chopped-up raw broccoli contains 280-300 mg of potassium. It is around 8% of the daily recommended intake value. An average adult should consume around 4700 mg of potassium a day.

It is super essential for us as the communication between the central nervous system depends on it.

Potassium in Broccoli Florets:

People also love to eat raw broccoli florets.

One cup of broccoli florets contains 750 mg of potassium, which is more than any other broccoli form or part. So, it is super rich in this mineral and will help you to achieve the recommended daily intake of potassium quickly.

Some people say that you should not eat raw broccoli. So, is uncooked broccoli good for you? Keep reading to know.

Potassium in Broccoli Sprouts:

How much potassium is in Broccoli sprouts?

A serving of broccoli sprouts contains around 120 mg of potassium. Wondering, how much is one serving of broccoli? Well, one serving means one cup of 90 to 100g.

Broccoli sprouts have excellent medicinal properties and are used to treat low testosterone levels, asthma, high cholesterol levels, prostate cancer, allergies, and many other chronic diseases.

Potassium in Frozen Broccoli:

Potassium in Frozen Broccoli

It is also important to discuss frozen broccoli as well. It is available at any nearby supermarket and has more shelf life than the fresh broccoli

Also, you can cook it however you like. Frozen broccoli can be boiled, roasted, steamed, fried, and microwaved. People love to add sauces and spices while cooking it.

10 oz. (almost three cups) of frozen broccoli contains around 600 mg of potassium. So, one cup of frozen broccoli contains almost 200 mg of potassium.

Potassium in Broccoli Microgreen:

Broccoli microgreen is the seedling of the broccoli plant. A 100 gram of microgreen contains around 320 to 330 mg of potassium.

In addition, sulforaphane is higher in the microgreen than in the adult or mature plant. This micronutrient is effective in fighting cancer cells and protecting us from other chronic illnesses.

But eat this vegetable in the recommended quantity to experience these supreme health benefits. Wondering, Is too much broccoli bad for you?

Potassium in Cooked Broccoli:

Humans have been cooking Broccoli for centuries.  Americans started its cultivation in the 1700s and since then it has been part of their diet. You can fry, boil, steam, microwave, or follow any other cooking method you like.

But cooked broccoli potassium will differ from uncooked one.

Cooked potassium contains around 450 mg of potassium per cup. Wondering how much is a cup of broccoli? Well, 100g can be considered equal to a cup.

Now, you have read about both raw and cooked broccoli, want to know which is better?

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Can You Eat Too Much Broccoli?

is broccoli high in potassium

Eating too much of any vegetable is not recommended. Excess of everything is bad, be that vegetables or even water.

If you eat too much broccoli, you might end up with irritating nighttime bloating. If you eat more than a cup of broccoli, the high fiber content in this vegetable can cause gas to form.

Moreover, too much raw broccoli can also lead to digestive issues, stomach pain, and irritable bowel syndrome can also occur.

People also ask, “can eating too much broccoli cause kidney stones?” No, it does not.

Let’s tell you some more details.

Cooked Broccoli vs Raw

Raw broccoli is a little bland in taste. So, cooking it with spices can significantly enhance the aroma and flavor. That is why we recommend people eat this vegetable in the cooked form.

Plus, the broccoli potassium level increases when cooked.

But, boiling or overheating this vegetable can leach out vitamins, folate, and some glucosinolate compounds. Thus, it is better if you steam this vegetable instead of boiling it. Plus, calories in one cup of steamed broccoli are less than 35, so it is also healthy.

Frequently Asked Questions (FAQs)

Is Broccoli Kidney-Friendly?

Broccoli is an alkaline vegetable loaded with essential nutrients. These nutrients help the organs (especially kidneys) to perform their functions.

Potassium is not present in that high amounts, so kidneys won’t face any trouble in flushing out this mineral. Therefore, you can eat broccoli on a renal diet.

Is Raw Broccoli Bad For You?

No, raw broccoli is not bad for you. Make sure you wash it properly as pesticide chemical residues may still be on it.  Then, chop it into bite-size pieces before you start eating it.

Wondering What happens to the potassium in broccoli if you cook this vegetable?

Is steamed broccoli good for you?

Steamed broccoli is definitely good for you to eat. Unlike boiling, essential nutrients are not lost during the steaming. So, the nutritional content is not compromised.

Moreover, according to a study conducted by Nutrition Research, eating steamed broccoli is linked with better heart health and also lowers the bad cholesterol levels in the blood.

Is broccoli high in phosphorus?

No, broccoli contains low amounts of phosphorus (almost 50 mg in a serving). So, if you want to include phosphorus-rich veg into your diet, then broccoli is not for you.

Is Broccoli good for acid reflux?

Yes, broccoli is good for bringing down stomach acidity levels. It has an alkalizing effect after digestion, so it neutralizes the HCL. Plus, the high fiber content in this vegetable improves digestion. As a result, the stomach does not release more HCL, and acid reflux is toned down.

Final Verdict

You asked, How much potassium is in broccoli? And we answered considering every aspect.

According to the FDA, foods that have less than 300 mg of potassium per cup are low-potassium foods.

So, if you want to eat a potassium-rich diet, then broccoli is not a great choice for you. But if you have any kidney issues or just want to restrict potassium intake, then go for broccoli without any second thought.

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