Can You Eat Broccoli Raw? It Depends!

Broccoli is one of the most popular and easily digestible types of cabbage. But can you eat broccoli raw or is it harmful to your health?

Raw broccoli contains more nutrients

Broccoli is not only delicious but also healthy. Green vegetables, especially when raw, contain a lot of vitamin C, vitamin K, and vitamin B5 as well as folic acid and important minerals and trace elements. It also has a high proportion of mustard oil sulforaphane, which is said to help prevent prostate cancer. Unfortunately, this mustard oil breaks down when heated, and the other nutrients can also be minimized by cooking. In the raw state, vegetables have a higher nutrient content. But is it even possible to eat broccoli raw and if so, do we have to pay special attention to anything?

Is it safe to eat broccoli raw?

If you have a healthy gastrointestinal tract, you can generally eat popular food uncooked. However, when consuming uncooked broccoli, it is important to wash the vegetables thoroughly. It is best to use organically grown broccoli so that no toxic pesticides get into the body.

In addition: Even if the green vegetable is one of the more digestible types of cabbage, it can cause flatulence.

How to prepare raw broccoli?

The cabbage variety has proven particularly effective as an ingredient in green smoothies. Because when pureed, the raw food is particularly digestible and is therefore the best way to prepare uncooked broccoli.

Recipe for a glass smoothie with broccoli:


  • 100 grams of broccoli
  • 80 grams of zucchini
  • 150 grams of light, seedless grapes
  • 100 milliliters of water


  1. Separate the broccoli florets from the stalk and wash thoroughly.
  2. Wash zucchini well and cut it into cubes.
  3. Separate and wash the grapes.
  4. Mix all the ingredients with the water and puree.
  5. If you don’t like smoothies, you can prepare uncooked broccoli differently: the vegetable is also suitable as an ingredient for salads. However, this preparation is only recommended for people with a robust digestive tract.

Who should give up uncooked broccoli?

People with a sensitive gastrointestinal tract should avoid consuming uncooked broccoli because of its gas-promoting properties. Instead, blanch the vegetables for a short time. If the vegetables are only heated briefly, important nutrients are retained.

Should you eat raw broccoli when pregnant?

Broccoli contains a high proportion of folic acid, the need for which is increased during pregnancy. It is therefore worthwhile for pregnant women to integrate the food into their diet.

But be careful: flatulence can often occur during pregnancy. Anyone who suffers from this should therefore avoid broccoli as raw food and eat the vegetable in the cooked state or use other folic acid suppliers.

So it depends on the state of the digestive system whether you can eat broccoli raw or not.

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