Produce
Broccoli
Broccoli combines a high nutrient-density score with low residue evidence — the tight florets are largely protected and detections run around a third of samples. It is one of the best-value vegetables on any list.
Organic upgrade priority
Conventional is a reasonable budget choice
Score 12/100 · about $2.40 a week extra for a household of two
- →Conventional samples index 30/100 against 17/100 for organic — a 13-point difference.
- →At about 5 servings a week, this is a food you eat often enough for the difference to accumulate.
- →Sample confidence is moderate, so the score is weighted down by 10%.
Key numbers
- Residue evidence
- 30/100
- Moderate residue evidence
- Nutrient density
- 88/100
- Per calorie, across the whole database
- Typical price
- $2.49
- per lb · organic +48%
- Servings a week
- 5
- Per person, at typical purchase volume
- Samples
- 2,028
- Conventional, 2014–2021 · 66 organic
- Data confidence
- Moderate
- Set from sample size and year coverage
Organic vs conventional broccoli
| Measure | Conventional | Organic |
|---|---|---|
| Samples analysed | 2,028 | 66 |
| Program years | 2014–2021 | 2014–2021 |
| Samples with any residue | 64% | 35% |
| Mean residues per sample | 1.5 | 0.5 |
| Samples above the EPA tolerance | 0.10% | 0.00% |
| Relative residue evidence index | 30/100 | 17/100 |
| Typical price | $2.49 / lb | $3.69 / lb |
Nutrition
Per 1 cup chopped (91 g).
31
calories
2.6 g
protein
2.4 g
fiber
—
sugar
- Vitamin C 90% DV
- Vitamin K 77% DV
- Sulforaphane precursors
How to wash broccoli
Soak florets head-down in cool water for a couple of minutes, then rinse. The canopy traps grit and the occasional aphid that a surface rinse will not dislodge.
Washing reduces surface residue and soil. It does not remove systemic compounds taken up into the plant, and no soap, vinegar, or commercial produce wash has been shown to beat 30 seconds of plain running water by a margin worth paying for. Full washing guide.
Buying and storing
- ◆Steaming for three to four minutes preserves far more sulforaphane than boiling, which leaches the precursors into the water.
- ◆The stalk is as nutritious as the florets and costs you nothing — peel the tough outer layer and slice it into coins.
Common questions
›Should I buy organic broccoli?
Probably not, if money is tight. Broccoli indexes 30/100 on relative residue evidence against 17/100 for organic — a difference small enough that the same dollars buy far more on leafy greens or berries.
›Are broccoli high in pesticides?
Broccoli shows moderate residue evidence — an index of 30/100 relative to other commodities. Across 2,028 conventional samples from 2014–2021, 64% contained at least one detected residue, averaging 1.5 distinct compounds per sample, and 0.10% exceeded the applicable EPA tolerance. A detection is not the same as an unsafe level.
›How much more does organic broccoli cost?
About 48% more at typical U.S. retail — $2.49 per lb conventional against $3.69 organic. For a household of 2 at normal purchase volume that is roughly $2.40 a week.
›How should I wash broccoli?
Soak florets head-down in cool water for a couple of minutes, then rinse. The canopy traps grit and the occasional aphid that a surface rinse will not dislodge.
Related foods
Spinach
$3.29 / 5 oz container · organic $4.49
Kale
$2.79 / bunch · organic $3.79
Bell peppers
$1.49 / each · organic $2.29
Sweet potatoes
$1.49 / lb · organic $2.19