Broccoli · Brassica oleracea var. italica
Broccoli, raw
Nutrition facts per 100 g · edible portion
Vegetables12 forms & preparations
Dietary labels are inferred automatically from Broccoli, 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 64/100
How many beneficial nutrients Broccoli, 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, raw come from — the split across carbs, fat & protein.
65% from carbs
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Carbs 65%6.3 g per serving
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Fat 8%0.3 g per serving
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Protein 27%2.6 g per serving
What Broccoli, 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 | 6.3 g | |
| Dietary Fiber | 2.4 g | |
| Starch | 0.0 g | — |
| Total Sugars | 1.7 g | — |
| Sucrose | 0.1 g | — |
| Glucose | 0.6 g | — |
| Fructose | 0.8 g | — |
| Lactose | 0.2 g | — |
| Maltose | 0.2 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.3 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.0 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 21.0 mg | — |
| Omega-6 Fatty Acids | 17.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 1.0 mg | — |
| Palmitic Acid | 29.0 mg | — |
| Stearic Acid | 6.0 mg | — |
| Arachidic Acid | 2.0 mg | — |
| Behenic Acid | 2.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 10.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 17.0 mg | — |
| gamma-Linolenic Acid | 0.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 2.6 g | |
| Histidine | 59.0 mg | — |
| Isoleucine | 79.0 mg | — |
| Leucine | 129.0 mg | — |
| Lysine | 135.0 mg | — |
| Methionine | 38.0 mg | — |
| Phenylalanine | 117.0 mg | — |
| Threonine | 88.0 mg | — |
| Tryptophan | 33.0 mg | — |
| Valine | 125.0 mg | — |
| Alanine | 104.0 mg | — |
| Arginine | 191.0 mg | — |
| Aspartic Acid | 325.0 mg | — |
| Cystine | 28.0 mg | — |
| Glutamic Acid | 542.0 mg | — |
| Glycine | 89.0 mg | — |
| Proline | 110.0 mg | — |
| Serine | 121.0 mg | — |
| Tyrosine | 50.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 31.0 mcg | |
| Vitamin C | 91.3 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.8 mg | |
| Vitamin K | 102.0 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.6 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 65.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.6 mg | |
| Choline | 18.7 mg | |
| Betaine | 0.1 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 47.0 mg | |
| Iron | 0.7 mg | |
| Magnesium | 21.0 mg | |
| Phosphorus | 67.0 mg | |
| Potassium | 316.0 mg | |
| Sodium | 36.0 mg | |
| Zinc | 0.4 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.2 mg | |
| Selenium | 2.5 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.9 g | — |
About Broccoli, 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, raw?
There are 32 calories in 100 g of Broccoli, raw, or about 48 calories in 1 stalk (151 g).
How much protein is in Broccoli, raw?
Broccoli, raw contains 2.6 g of protein per 100 g.
How many carbs are in Broccoli, raw?
Broccoli, raw has 6.3 g of carbohydrates per 100 g.
How much fat is in Broccoli, raw?
Broccoli, raw provides 0.3 g of total fat per 100 g.
What is Broccoli, raw a good source of?
Broccoli, raw is an excellent source of Vitamin C (101% DV) and Vitamin K (85% DV) and a good source of Folate (B9), Pantothenic Acid (B5) and Vitamin B6 (per 100 g). Daily Values are based on a 2,000-calorie diet.
