10 Benefits Of Broccoli Sprouts? Nutrients & Recipes

Reviewed by Ellen ODonohue, Retired RN

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benefits of broccoli sprouts

You undoubtedly already know how healthy broccoli is. This vegetable king’s abundance of vitamins, minerals, fiber, and antioxidants can provide many health advantages.

The less popular baby broccoli sprout variety can provide more health benefits than you can imagine. Being a good option for vegetarian weight loss and due to its low-calorie content, broccoli is a fantastic food to include in your clean eating plan for weight loss. Still, there are other benefits of broccoli sprouts as well.

Broccoli has several vitamins known to aid with weight loss, and its chemical compounds may break down lipids in your body, so it answers the question of what food is good for losing weight.

It is now possible to cultivate your sprouts in various ways due to the mushrooming popularity of broccoli sprouts and their distinctive chemical makeup. Additionally, natural food stores and health food shops provide them. 

These sprouts also have substances, vitamins, and nutrients vital for preserving general health, which we will discuss later.

Benefits Of Broccoli Sprouts

Even though these tiny greens are small, they are effective. The following are just a few advantages of eating broccoli sprouts:

  • Support gut health.
  • Support brain health.
  • Protect against cancer.
  • Protect against neurodegenerative diseases.
  • Support heart health.
  • Boosts immunity.
  • Provide essential vitamins.
  • Good for people with diabetes.
  • Fights against obesity.
  • Aids in the natural detoxifying process.

Broccoli Sprouts Nutritional Profile    

benefits of broccoli sprouts
Nutritional Profile of Broccoli Sprouts

The nutritional profile of broccoli sprouts is comparable to that of other cruciferous vegetables (such as conventional broccoli, kale, Brussels sprouts, and cauliflower). Still, the vitamins and minerals are concentrated and smaller in size.

As per the United States Department of Agriculture (USDA), the nutrition facts[1] of one 100-gram serving of broccoli sprouts are as follows:

  • Calories 36.
  • Protein 3.6 grams.
  • Carbohydrates 3.6 grams.
  • Fiber 3.6 grams.
  • Fat 0 grams.
  • Sugars 0 grams.
  • Calcium 107 mg.
  • Iron 1.43 mg.

10 Benefits Of Broccoli Sprouts

Support Gut Health

Sulforaphane[2], an antioxidant and antibacterial compound found in broccoli sprouts, may benefit gastrointestinal health.

Constipation may result from persistent oxidative stress. The antioxidant benefits of sulforaphane are thought to support healthy intestinal cell function, which may enhance bowel motions.

Research indicates that sulforaphane’s antimicrobial activity may change the intestinal tract’s beneficial bacteria that support easy bowel movements.

Additionally, H. pylori, a type of bacteria that can result in gastritis, stomach ulcers, and gastrointestinal tract infections, is highly resistant to the antibacterial effects of sulforaphane.

Support Brain Health

The possibility of a reduction in the signs and symptoms of brain problems makes broccoli sprouts an attractive choice. Schizophrenia typically manifests in young adulthood and is a disease that progresses quickly in patients. More than just mental and emotional changes are impacted by this incapacitating condition.

In an 8-week pilot research study with 10 schizophrenia patients, learning skills were enhanced by broccoli sprout extract. In addition, the sulforaphane in broccoli sprouts preserved the dendrites and the makeup and functioning of the neurons.

Protect Against Cancer

Broccoli sprouts include substances that have some pretty amazing anti-cancer characteristics[3], such as lowering the risk of cancer, slowing the growth of tumors, and even killing cancer cells.

Breast Cancer: Three-day-old broccoli sprouts were proven in an animal investigation to lessen the frequency, diversity, and growth rate of mammary tumors in rats. Similarly, further animal investigations revealed that breast cancer cells were subjected to cell-specific induction of apoptosis (cell death) and that breast cancer cell proliferation was prevented.

Bladder-Cancer: In rats, bladder cancer incidence, multiplication, size, and advancement were all decreased by broccoli sprouts in a dose-dependent way.

Protect Against Neurodegenerative Diseases

The use of broccoli sprouts for the therapy of neurological diseases, including Parkinson’s and Alzheimer’s disease, appears to be highly promising.

Numerous studies show that broccoli sprouts’ active ingredient can prevent neurodegenerative processes such as oxidative stress, neurological inflammation, and the death of neurons.

The neurodegeneration that results from brain injury, stroke, Alzheimer’s, Parkinson’s, and various other neurological disorders are caused by these mechanisms.

The same might be said for broccoli sprouts and neurodevelopmental conditions like autism spectrum disorder.

Supports Heart Health

Cruciferous vegetables may have unique heart advantages. According to a study[4] by The British Journal of Nutrition published online, those who consumed vegetables, such as cabbage, cauliflower, and broccoli sprouts, had less buildup of calcium in their aortas, the body’s main blood vessel.

Calcification is the buildup of calcium due to the attraction of fatty deposits to calcium in arteries. According to research, those with calcified aorta are more susceptible to heart attacks and strokes.

Boosts Immunity

Foods other than oranges can also strengthen the immune system. For example, according to experts, approximately 60% of your daily vitamin C requirements are found in a cup of broccoli sprouts, which can help you avoid illness. And who doesn’t desire more of that defense?

The potential of broccoli sprouts to strengthen the immune system is their most significant advantage. This is because they contain sulforaphane, a naturally occurring bioactive substance that aids in boosting the body’s defenses against viruses. 

In a research done in 2016, participants received the flu shot, and half of them were given a daily shake containing broccoli sprouts. It turned out that those who consumed the shake had stronger viral defenses.

Provide Essential Vitamins

The thriving vitamin supplement industry attests to the widespread understanding of how crucial it is to keep a good vitamin balance. While many people find these supplements helpful, it is no denying that obtaining vitamins from food rather than pills is preferable. One vegetable that is exceptionally abundant in important minerals is broccoli sprouts. 

They include vitamin C, which helps the body develop and maintain health. In addition, the body’s immune system is strengthened by vitamin E, and night vision is made better by vitamin A. Calcium required for healthy bones and good teeth also increases the sprouts.

Good for Diabetes

Diabetic people are more aware than the average person of how foods affect health because they take calculated meals. 

Sulforaphane may aid in stabilizing blood sugar levels and improving insulin sensitivity, according to animal experiment findings. Results from human studies showing that Type 2 diabetics who eat broccoli sprouts documented enhanced response to insulin and decreased blood glucose rates while fasting are even more encouraging.

Fights Against Obesity

Western nations are increasingly concerned about obesity-related difficulties; medical authorities are especially concerned about the rising proportion of youngsters who now experience this health condition. Exercise and dietary modifications remain the main weight-loss strategies. 

Advocates for natural foods claim that the sulforaphane included in broccoli sprouts aids in weight loss. Thus, they advise anyone struggling with weight to include them in their diet plans.

Aids in Natural Detoxifying Process

benefits of broccoli sprouts
Detoxifying Agent

Even with the best of diets and urban, industrialized living, it is nearly difficult to shield the body from contaminants such as pesticides used in agriculture, automobile fumes, and other everyday pollutants.

Broccoli sprouts help the body rid itself of various kinds of toxins. The body ingests high levels of sulforaphane when you chew or ingest these sprouts, which significantly improves your body’s capacity for detoxifying.

How To Eat Broccoli Sprouts? 

For using the greens, you’ve purchased or cultivated for eating. It’s best not to cook them. They will be mushy and forfeit their nutritional value and crisp flavor.

Here are some suggestions for using broccoli sprouts in your meals. Broccoli sprouts will offer a tonne of nourishment you can feel better about taking, regardless of how you choose to eat them.

Garnish For Your Avocado Toast

Try topping your avocado toast with 1/4 to 1/2 cup of broccoli sprouts.

In Your Smoothies

Broccoli sprouts can also be used in your standard smoothie mixture (green smoothies ROCK!). According to experts, broccoli sprouts taste best when eaten fresh, but you may also freeze them to prolong their shelf life. For simple incorporation into your smoothie, place a few sprouts in ice cube trays, roll them into balls, cover them with water, and freeze them.

Add In Your Soups And Salads

benefits of broccoli sprouts
Prepare Delicious Meals

These little greens can be incorporated into anything. Consider adding them to gazpacho or garnishing the soup with them.

Broccoli sprouts are best consumed raw, so it’s easy to add them as a topping to almost any recipe. To easily add more nutrients to your salad, try putting them in.


Sulforaphane, a key component of broccoli sprouts, is safe to consume in whole food form, such as broccoli, throughout pregnancy and during nursing. Nevertheless, it is still being determined whether it is safe to take it as a supplement while expecting or nursing.

As a result, if you are expecting or nursing, you should either stop taking the supplement or talk to your doctor first.

Sulforaphane may also conflict with several anti-seizure drugs, so it is best to take precautions.

Before eating broccoli sprouts, one important step is to wash them completely. Compared to other vegetables, broccoli sprouts are more likely to carry E. coli. That’s because bacteria thrive in damp conditions, where they grow best.

For instance, if you have a damaged immune system, are pregnant, or are extremely young or old, you may prefer to avoid eating broccoli sprouts.


Meal experts in alternative medicine believe broccoli sprouts have beneficial ingredients. Broccoli sprouts have a wide range of health advantages. Sulforaphane, the primary constituent of broccoli sprouts, supports bone, heart, and brain health and protects from various inflammatory disorders.

Including broccoli sprouts in your vegetarian weight-loss diet will help you shed some pounds and give you critical minerals and vitamins.

Frequently Asked Questions

How Often Can You Eat Broccoli Sprouts?

It depends on each person’s tolerance level and how much broccoli sprouts they can tolerate. Because of the inherent bitterness of isothiocyanates, the body naturally opposes consuming bitter foods. Therefore, a realistic and healthful objective is consuming 2 to 4 oz of sprouts daily.

Are Broccoli Sprouts More Nutritious?

With only a few calories, broccoli sprouts pack a substantial amount of protein and fiber. They also have 10 to 100 times more glucoraphanin, the substance that turns into sulforaphane, than the mature vegetable. In addition, vitamin C is among the many vitamins and nutrients in these sprouts.

Are Broccoli Sprouts Good for Cancer?

Sulforaphane, a vitamin with anti-cancer and anti-inflammatory properties, is present in broccoli sprouts in extremely high concentrations. Sulforaphane levels in broccoli sprouts are 100–400 times higher than those in other cruciferous vegetables.

Do Broccoli Sprouts Boost Immunity Levels?

The potential of broccoli sprouts to strengthen the immune system is their most significant advantage. This is because they contain sulforaphane, a naturally occurring bioactive substance that aids in boosting the body’s defenses against viruses.

+ 4 sources

MIDSS adheres to strict procurement guidelines and relies on peer-reviewed studies, academic research institutes, and medical associations. We work mainly with peer-reviewed studies to ensure the accuracy of the information. We avoid the use of tertiary references. You can read about how we ensure the accuracy and timeliness of our content in our editorial process.

  1. Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/595815/nutrients‌
  2. Journal of Medicinal Food. (2021). Isothiocyanate from Broccoli, Sulforaphane, and Its Properties | Journal of Medicinal Food. [online] Available at: https://www.liebertpub.com/doi/10.1089/jmf.2018.0024
  3. Nandini, D.B., Rao, R.S., Deepak, B.S. and Kumar, P. (2020). Sulforaphane in broccoli: The green chemoprevention!! Role in cancer prevention and therapy. [online] 24(2), pp.405–405. doi:https://doi.org/10.4103/jomfp.jomfp_126_19.
  4. Maria Teresa López-Chillón, Carazo-Díaz, C., Prieto-Merino, D., Zafrilla, P., Moreno, D.A. and Débora Villaño (2019). Effects of long-term consumption of broccoli sprouts on inflammatory markers in overweight subjects. [online] 38(2), pp.745–752. doi:https://doi.org/10.1016/j.clnu.2018.03.006


Syed has 7 years of experience in providing copywriting and content writing services. He has previously written content in various niches, including health. Syed is passionate about writing and likes to provide content that is informative and adds value for the reader. He completed his Bachelors in Computer Science from Institute of Business Administration in 2015, followed by a Masters in Computer Science from University of Alabama Birmingham in 2018.


Ellen O'Donohue is an experienced health professional who has worked on 4 continents as a registered nurse in roles including Peace Corps Nurse Consultant and World Bank Country Health Specialist. She contributed to multiple clinical research projects in patient education in two institutes at National Institutes of Health. Her passion as a case manager has been strong in educating patients who were injured on the job and who required coordination of care in the community. She is a member of the local arts community.

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