Broccoli · Brassica oleracea var. italica
Broccoli, flower clusters, raw
Nutrition facts per 100 g · edible portion
Vegetables12 forms & preparations
Dietary labels are inferred automatically from Broccoli, flower clusters, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 61/100
How many beneficial nutrients Broccoli, flower clusters, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Broccoli, flower clusters, raw come from — the split across carbs, fat & protein.
58% from carbs
-
Carbs 58%5.2 g per serving
-
Fat 9%0.4 g per serving
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Protein 33%3.0 g per serving
What Broccoli, flower clusters, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 5.2 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.4 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.2 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 129.0 mg | — |
| Omega-6 Fatty Acids | 38.0 mg | — |
| Palmitic Acid | 47.0 mg | — |
| Stearic Acid | 7.0 mg | — |
| Oleic Acid | 24.0 mg | — |
| Linoleic Acid | 38.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 3.0 g | |
| Histidine | 50.0 mg | — |
| Isoleucine | 109.0 mg | — |
| Leucine | 131.0 mg | — |
| Lysine | 141.0 mg | — |
| Methionine | 34.0 mg | — |
| Phenylalanine | 84.0 mg | — |
| Threonine | 91.0 mg | — |
| Tryptophan | 29.0 mg | — |
| Valine | 128.0 mg | — |
| Alanine | 118.0 mg | — |
| Arginine | 145.0 mg | — |
| Aspartic Acid | 213.0 mg | — |
| Cystine | 20.0 mg | — |
| Glutamic Acid | 375.0 mg | — |
| Glycine | 95.0 mg | — |
| Proline | 114.0 mg | — |
| Serine | 100.0 mg | — |
| Tyrosine | 63.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 150.0 mcg | |
| Vitamin C | 93.2 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.6 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 71.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.5 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 48.0 mg | |
| Iron | 0.9 mg | |
| Magnesium | 25.0 mg | |
| Phosphorus | 66.0 mg | |
| Potassium | 325.0 mg | |
| Sodium | 27.0 mg | |
| Zinc | 0.4 mg | |
| Copper | 0.0 mg | |
| Manganese | 0.2 mg | |
| Selenium | 3.0 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 0.9 g | — |
About Broccoli, flower clusters, raw
Broccoli (Brassica oleracea) is a green vegetable in the cabbage family, prized for its tree-like clusters of tightly budded florets and crisp, edible stalks. A cruciferous vegetable closely related to cauliflower, kale, and Brussels sprouts, it is among the most nutrient-dense foods you can put on a plate, an excellent source of vitamin C, vitamin K, folate, and fiber, along with sulforaphane and other beneficial plant compounds, all for very few calories.
Broccoli has a mild, slightly grassy flavor that grows sweeter and nuttier when roasted until the edges crisp. It is delicious steamed, stir-fried, roasted, blanched for salads, or eaten raw with dip, and the stems are just as usable as the florets once the tough outer layer is peeled. Quick cooking keeps its bright color, crunch, and nutrients intact, while overcooking dulls both flavor and hue. Choose firm heads with tight, deep-green or purple-tinged buds and no yellowing, and store broccoli unwashed in the refrigerator, using it within a few days.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Broccoli, flower clusters, raw?
There are 28 calories in 100 g of Broccoli, flower clusters, raw, or about 3 calories in 1 floweret (11 g).
How much protein is in Broccoli, flower clusters, raw?
Broccoli, flower clusters, raw contains 3.0 g of protein per 100 g.
How many carbs are in Broccoli, flower clusters, raw?
Broccoli, flower clusters, raw has 5.2 g of carbohydrates per 100 g.
How much fat is in Broccoli, flower clusters, raw?
Broccoli, flower clusters, raw provides 0.4 g of total fat per 100 g.
What is Broccoli, flower clusters, raw a good source of?
Broccoli, flower clusters, raw is an excellent source of Vitamin C (104% DV) and a good source of Folate (B9), Vitamin A (RAE), Pantothenic Acid (B5) and Manganese (per 100 g). Daily Values are based on a 2,000-calorie diet.
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