How much spermidine is in broccoli? A complete nutritional breakdown

Research indicates fresh broccoli typically provides a moderate amount of spermidine, generally ranging between 0.3 and 0.7 mg per 100 grams, contributing to your daily polyamine intake. This nutrient, known for its role in cellular renewal, is an important component of a healthy diet.

Quick Summary

Broccoli offers a moderate amount of spermidine, an essential polyamine that supports cellular health and the body's autophagy process. The concentration varies by freshness and cooking method, but it is a valuable part of a spermidine-rich dietary pattern.

Key Points

• Moderate Source: Fresh broccoli contains between 0.3 and 0.7 mg of spermidine per 100 grams, a moderate amount compared to other foods.

• Cooking Matters: Steaming broccoli is better than boiling for preserving spermidine and other nutrients, while eating it raw is most effective.

• Variety is Key: For maximum intake, combine broccoli with other spermidine-rich foods like wheat germ, aged cheese, and legumes.

• Cellular Benefits: The spermidine in broccoli supports autophagy, the cellular renewal process crucial for longevity and health.

• Holistic Nutrition: Beyond spermidine, broccoli provides essential nutrients like Vitamin C, Vitamin K, and fiber, contributing to overall well-being.

• Part of a Larger Diet: Incorporating broccoli into a Mediterranean-style diet, which is naturally high in spermidine sources, is an excellent strategy.

What Is Spermidine and Why Is It Important?

Spermidine is a polyamine, a naturally occurring compound found in all living cells. Its primary function is to promote cellular growth, renewal, and homeostasis. One of its most studied roles is activating autophagy, the body's process for cleaning out damaged or dysfunctional cellular components. As we age, our natural spermidine levels decline, and a diet rich in spermidine-containing foods is one way to support cellular health and promote longevity. While spermidine is present in a wide range of foods, its concentration varies significantly, with some sources providing a more concentrated dose than others.

Spermidine Content in Broccoli

Broccoli is a well-known health food, praised for its high vitamin and mineral content. When it comes to spermidine, broccoli is considered a good, but not top-tier, source. The amount of spermidine in fresh broccoli is typically reported to be between 0.3 and 0.7 mg per 100 grams. It's important to note that these values can fluctuate based on the broccoli's variety, ripeness, and cultivation conditions. While this is a modest amount compared to foods like wheat germ or aged cheese, regular consumption of broccoli as part of a varied diet can meaningfully contribute to your overall spermidine intake.

How Cooking Affects Spermidine Content

The method of preparing your broccoli can influence its final spermidine concentration. High-heat cooking methods, such as boiling, can lead to a loss of water-soluble nutrients like spermidine into the cooking water. In contrast, gentler cooking methods, like steaming, are recommended to help preserve these compounds. For maximum retention, eating raw broccoli, such as in a salad, is the most effective approach. Since spermidine is found throughout the vegetable, including the stalk, using all parts of the broccoli can help maximize your intake.

Comparing Spermidine in Broccoli with Other Foods

Broccoli is a good component of a spermidine-rich diet, but it is not the most concentrated source. Below is a comparison table outlining the approximate spermidine content of different foods, demonstrating where broccoli fits in the larger picture.

Food Source	Spermidine (mg per 100g)
Wheat Germ	2.0–5.0
Aged Cheese	1.5–3.0
Soybeans	1.0–2.0
Mushrooms	0.5–1.0
Green Peas	0.3–0.5
Broccoli	0.3–0.7
Cauliflower	0.2–0.3

Maximizing Your Spermidine Intake Beyond Broccoli

To increase your dietary intake of spermidine, consider incorporating a variety of sources into your meals. While broccoli is beneficial, a multi-pronged approach is more effective:

• Embrace Fermented Foods: Add fermented products like natto, miso, kimchi, and aged cheeses to your diet. The fermentation process often boosts spermidine levels.
• Sprinkle Wheat Germ: Add wheat germ to your yogurt, oatmeal, or smoothies for a concentrated source of spermidine. It is one of the most potent food sources available.
• Incorporate Legumes and Whole Grains: Regularly include lentils, chickpeas, and various whole grains in your meals. These staples provide moderate amounts of spermidine, fiber, and other nutrients.
• Cook Gently: When preparing vegetables like broccoli, choose steaming over boiling to retain more of the water-soluble spermidine.
• Consider a Mediterranean-style Diet: This eating pattern naturally includes many spermidine-rich foods, such as vegetables, legumes, whole grains, and aged cheese.

Broccoli's Other Remarkable Nutritional Benefits

While spermidine is a notable compound, broccoli offers a wealth of other health-promoting nutrients. Its overall nutritional profile is excellent, contributing to various aspects of health:

• Vitamin C: A powerful antioxidant that supports immune function and skin health.
• Vitamin K1: Essential for blood clotting and important for bone health.
• Fiber: Aids digestion, promotes gut health, and can help regulate blood sugar levels.
• Antioxidants: Contains sulforaphane, a compound with antioxidant and anti-inflammatory effects that may protect against cellular damage and certain cancers.
• Folate (Vitamin B9): Crucial for normal tissue growth and cell function, particularly important during pregnancy.

Conclusion

Broccoli is a healthy and nutritious vegetable that contributes a moderate amount of spermidine to your diet. For those looking to increase their spermidine intake, it should be viewed as one piece of a larger nutritional strategy. Combining broccoli with other richer sources, such as wheat germ, aged cheese, and soybeans, can help ensure you receive a consistent supply of this important polyamine. Ultimately, a balanced and varied diet rich in whole, plant-based foods is the most effective way to support your body’s cellular health and promote overall well-being. For more information on the science of spermidine and its health benefits, visit the National Institutes of Health (NIH).

References

• Madeo, F., Eisenberg, T., Pietrocola, F., & Kroemer, G. (2018). Spermidine in health and disease. Science, 359(6374). https://doi.org/10.1126/science.aan2788.
• Omre. (2025, February 24). What Foods Are High in Spermidine? Complete Nutrition Guide. Retrieved from https://omre.co/blogs/news/what-foods-are-high-in-spermidine-complete-nutrition-guide
• partiQlar. (2025, June 20). 10 Foods With The Highest Spermidine Content. Retrieved from https://partiqlar.com/blogs/lifestyle/spermidine-foods
• Liebherr. Broccoli: nutritional values, vitamins etc. Retrieved from https://www.liebherr.com/en-id/freshmag/food-a-z/broccoli-8184562
• Omre. (2025, February 24). What Foods Are High in Spermidine? Complete Nutrition Guide. Retrieved from https://omre.co/blogs/news/what-foods-are-high-in-spermidine-complete-nutrition-guide
• Universitatsklinik Innsbruck. (2018, December 13). Should we skip a meal every day, or indulge in a spermidine-rich diet? Retrieved from https://www.universimed.com/ch/article/kardiologie-gefaessmedizin/should-we-skip-a-meal-every-day-or-indulge-in-a-spermidine-rich-diet-2108327
• Healthline. (2023, February 28). Broccoli 101: Nutrition Facts and Health Benefits. Retrieved from https://www.healthline.com/nutrition/foods/broccoli

Frequently Asked Questions

Does cooked broccoli contain less spermidine than raw broccoli?

Yes, cooking methods that involve heat and water, like boiling, can cause a loss of water-soluble nutrients, including spermidine. Steaming is a better option for preserving spermidine, and eating it raw retains the maximum amount.

What foods have higher spermidine levels than broccoli?

Several foods are richer in spermidine than broccoli, including wheat germ, aged cheeses, soybeans, and mushrooms. Incorporating a variety of these foods can significantly boost your intake.

Why is spermidine important for health?

Spermidine is a polyamine that plays a vital role in cellular renewal, primarily by activating a process called autophagy. This cellular clean-up process is associated with healthy aging, improved cardiovascular function, and neuroprotection.

Is broccoli the best vegetable source of spermidine?

No, while broccoli is a good source, other vegetables and legumes, such as green peas and mushrooms, can contain comparable or even higher levels of spermidine. Wheat germ and fermented foods generally have the highest concentrations.

Can I get enough spermidine just by eating broccoli?

While eating broccoli contributes to your daily spermidine intake, relying solely on it may not be enough to achieve the higher levels associated with significant health benefits in some studies. A varied diet including multiple spermidine-rich foods is more effective.

Does fermentation increase spermidine in food?

Yes, fermentation can increase the spermidine content in foods. This is why aged cheeses and fermented soy products like natto and miso are considered excellent sources of spermidine.

What is the best way to cook broccoli to maximize its nutrients?

To best preserve spermidine and other nutrients, steaming is the recommended cooking method. It minimizes the loss of water-soluble compounds compared to boiling.