Broccoli
A cruciferous vegetable with a high vitamin C and vitamin K content for very few calories.
Nutrition per 100 g
Standardised to 100 g of broccoli, raw for fair comparison. Typical serving: 100 g raw — 34 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 34 kcal | 34 kcal | 100 kcal |
| Protein | 2.8 g | 2.8 g | 8.2 g |
| Carbohydrate | 6.6 g | 6.6 g | 19.4 g |
| Fat | 0.4 g | 0.4 g | 1.2 g |
| Fibre | 2.6 g | 2.6 g | 7.6 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of broccoli, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 31 µg | 31 µg | 3% |
| Vitamin C | 89.2 mg | 89.2 mg | 99% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.78 mg | 0.78 mg | 5% |
| Vitamin K | 102 µg | 102 µg | 85% |
| Thiamin | 0.071 mg | 0.071 mg | 6% |
| Riboflavin | 0.12 mg | 0.12 mg | 9% |
| Niacin | 0.64 mg | 0.64 mg | 4% |
| Vitamin B6 | 0.18 mg | 0.18 mg | 11% |
| Folate | 63 µg | 63 µg | 16% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.57 mg | 0.57 mg | 11% |
| Choline | 18.7 mg | 18.7 mg | 3% |
| Minerals | |||
| Calcium | 47 mg | 47 mg | 4% |
| Iron | 0.73 mg | 0.73 mg | 4% |
| Magnesium | 21 mg | 21 mg | 5% |
| Phosphorus | 66 mg | 66 mg | 5% |
| Potassium | 316 mg | 316 mg | 7% |
| Sodium | 33 mg | 33 mg | 1% |
| Zinc | 0.41 mg | 0.41 mg | 4% |
| Selenium | 2.5 µg | 2.5 µg | 5% |
| Copper | 0.049 mg | 0.049 mg | 5% |
| Manganese | 0.21 mg | 0.21 mg | 9% |
Source: USDA FoodData Central — Broccoli, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat broccoli?
- Very high nutrient content relative to its energy.
- Adds volume and fibre to a meal for almost no calories.
- Frozen broccoli is nutritionally comparable and much cheaper.
How to include it
- Roast at 220°C until the edges char.
- Steam for four minutes and finish with lemon and olive oil.
- Add frozen florets straight into a stir-fry or curry.
Things to consider
- Long boiling leaches water-soluble vitamins; steam or roast instead.
- Large amounts can cause bloating in some people.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Spinach, raw
A leafy green with a high micronutrient yield for very few calories.
- kcal
- 23
- protein
- 2.9 g
- fibre
- 2.2 g
per 100 g · Typical serving: 100 g raw
Sweet Potato, baked
A starchy vegetable rich in beta-carotene, with fibre concentrated in and near the skin.
- kcal
- 90
- protein
- 2 g
- fibre
- 3.3 g
per 100 g · Typical serving: 100 g baked
Tofu
A complete plant protein made from soybeans, often set with calcium salts.
- kcal
- 144
- protein
- 15 g
- fibre
- 2 g
per 100 g · Typical serving: 100 g firm
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