Unpacking the 90 Percent: The Water in Broccoli
When we ask, "What is 90 percent of the broccoli?," the answer is overwhelmingly its high water content. This is not unique to broccoli; many vegetables and fruits are composed mostly of water. For broccoli specifically, this significant percentage contributes to several of its well-known characteristics, including its satisfying crunch and low energy density. A single cup of raw broccoli, weighing around 90 grams, provides just 35 calories, a testament to how the bulk of its mass comes from calorie-free water. This makes it an excellent food for hydration, especially during warmer months, as well as a filling choice for those managing their weight.
While the exact percentage can vary slightly depending on the specific variety, freshness, and cooking method, the ~90% figure is a reliable average for raw broccoli. The florets and the stalk both contain high levels of moisture, but also differ in their fibrous and nutrient content. This foundational water content is the medium through which all of the vegetable's other nutrients are delivered.
The Other 10 Percent: A Nutritional Powerhouse
Beyond its high water content, the remaining 10 percent of broccoli is a dense source of nutrition. This small fraction contains a powerful mix of essential macronutrients and micronutrients that contribute significantly to overall health.
A Deeper Dive into Macronutrients
The non-water portion of broccoli is primarily composed of carbohydrates and protein, with virtually no fat. In a 90g serving, the nutritional breakdown looks like this:
- Carbohydrates: Approximately 5.6 grams, which includes a notable amount of dietary fiber. The carbs present are mostly natural sugars like fructose and glucose, contributing to its slight sweetness.
- Protein: Around 2.3 grams, making it a decent source of plant-based protein for a vegetable.
- Fat: Negligible, less than 0.3 grams.
- Fiber: A key component, with 2.2 grams per cup, essential for digestive health.
The Micronutrient Richness
Broccoli is celebrated for its wealth of vitamins and minerals. The remaining weight after water, carbs, and protein is where you find these micronutrients in abundance. A 90g serving of raw broccoli provides an incredible dose of vitamins, including:
- Vitamin C: Provides 91% of the Daily Value (DV). This powerful antioxidant is crucial for immune function and skin health.
- Vitamin K: Delivers 77% of the DV, important for blood clotting and bone health.
- Folate (Vitamin B9): Offers 15% of the DV, which is vital for cell growth and tissue function.
- Potassium: An essential mineral for blood pressure regulation and overall heart health.
- Manganese: A trace element found in high concentrations in broccoli.
This vegetable is also home to beneficial plant compounds known as antioxidants, which help protect the body from cell damage and inflammation. These include sulforaphane, which is known for its powerful antioxidant properties.
Raw vs. Cooked: Impact on Broccoli's Composition
The way broccoli is prepared can slightly alter its composition, particularly its water and vitamin content. Steaming is often recommended as it preserves more nutrients than boiling, which can cause water-soluble vitamins to leach out.
| Feature | Raw Broccoli | Steamed Broccoli | Boiled Broccoli |
|---|---|---|---|
| Water Content | ~89-92% | Slightly lower | Lower due to leaching |
| Vitamin C | High (91% DV per 90g) | High (retained) | Lower (leached into water) |
| Vitamin K | High (77% DV per 90g) | Retained | Retained |
| Folate (B9) | Moderate (15% DV per 90g) | Retained | Lower (leached into water) |
| Antioxidants | Active compounds | Active compounds | Some loss, but others activate |
| Fiber | Retained | Retained | Retained |
The Verdict: More Than Meets the Eye
So, while it's accurate to state that the majority of broccoli is water, that simple fact tells only a small part of the story. The small percentage of non-water content holds the rich array of nutrients that provide its most significant health benefits. The combination of high water content and dense nutrition makes broccoli an ideal food for both hydrating the body and supplying it with essential vitamins, minerals, and antioxidants. Whether you enjoy it raw in a salad or lightly steamed, you are getting a powerful and healthy addition to your diet. For more detailed nutritional information, resources like Healthline provide further insights into the specific nutrient percentages of this green superfood [https://www.healthline.com/nutrition/foods/broccoli].
Conclusion
Answering the question "what is 90 percent of the broccoli?" reveals a fundamental truth about this vegetable: its high water content is both its most abundant component and the secret to its low-calorie status. However, the remaining 10 percent is where its true value lies, offering a concentrated dose of vitamins, minerals, fiber, and potent antioxidants. This unique composition makes broccoli an excellent choice for improving hydration, supporting overall health, and providing a wealth of beneficial nutrients in a small, low-calorie package.
