Know what’s on your plate
Broccoli
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 34 kcal —
- Protein 2.8 g 6%
- Carbohydrate 4 g 1%
- Fat 0.4 g 0%
- Saturated fat 0.1 g 1%
- Fibre 2.6 g 9%
- Sugars 1.7 g —
- Sodium 33 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 31 µg 3%
- Vitamin C 89.2 mg 99%
- Vitamin D 0 µg 0%
- Vitamin E 0.78 mg 5%
- Vitamin K 102 µg 85%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.12 mg 9%
- Niacin (B3) 0.64 mg 4%
- Pantothenic acid (B5) 0.57 mg 11%
- Vitamin B6 0.18 mg 10%
- Biotin (B7) 7.4 µg 25%
- Folate (B9) 63 µg 16%
- Vitamin B12 0 µg 0%
- Choline 18.7 mg 3%
Minerals
- Calcium 47 mg 4%
- Iron 0.73 mg 4%
- Magnesium 21 mg 5%
- Phosphorus 66 mg 5%
- Potassium 316 mg 7%
- Zinc 0.41 mg 4%
- Copper 0.05 mg 5%
- Manganese 0.21 mg 9%
- Selenium 2.5 µg 5%
- Iodine 3.6 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 34 | 2.8 g | 4 g | 0.4 g |
| 1 × cup chopped | 91 g | 31 | 2.6 g | 3.7 g | 0.3 g |
| 1 × bunch | 608 g | 207 | 17 g | 25 g | 2.2 g |
| 1 × spear (about 5" long) | 31 g | 11 | 0.9 g | 1.3 g | 0.1 g |
| 1 × stalk | 151 g | 51 | 4.3 g | 6.1 g | 0.6 g |
| 1 × cup, chopped or diced | 44 g | 15 | 1.2 g | 1.8 g | 0.2 g |
| 2 × cup chopped | 182 g | 62 | 5.1 g | 7.4 g | 0.7 g |
| ½ × cup chopped | 45.5 g | 15 | 1.3 g | 1.8 g | 0.2 g |
| 3 × cup chopped | 273 g | 93 | 7.7 g | 11 g | 1 g |
| 4 × cup chopped | 364 g | 124 | 10 g | 15 g | 1.3 g |
Similar foods
- Broccoli floretsfrozen, steamed or microwaved, no salt added35 kcal / 100 g
- Broccoli saladno added dressing82 kcal / 100 g
- Broccoli sproutsraw10 kcal / 100 g
- Frozen broccoli spearsfrozen, unprepared29 kcal / 100 g
- Broccoli raabraw22 kcal / 100 g
- Broccoliniraw29 kcal / 100 g
- Green cauliflowerraw31 kcal / 100 g
- Broccoflowerfrozen, raw33 kcal / 100 g
- Brussels sproutsraw43 kcal / 100 g
- Cauliflowerraw25 kcal / 100 g
Questions about Broccoli
How long should you boil or steam broccoli?
Cut it into even-sized florets and boil for about 3–4 minutes, or steam for 5–7 minutes, until bright green and just tender. Drain it promptly so it does not keep cooking.
How do you roast broccoli so it turns crisp at the edges?
Dry the florets well, toss with a little oil and spread them in one layer on a hot tray. Roast at 220 °C for 18–22 minutes, turning once; crowded florets steam instead of browning.
Can you eat broccoli stalks, and how should you prepare them?
Yes: trim off the dry end, peel the tough outer layer with a vegetable peeler, then slice the tender centre. It is good in stir-fries and soups, or cut into batons and roasted alongside the florets.
How should you choose and store broccoli?
Choose a firm head with tightly closed, dark green florets and a sturdy stalk; avoid yellowing or limp parts. Keep it unwashed in a loosely closed bag in the fridge and use it within a few days.
Can you freeze fresh broccoli?
Cut it into florets, blanch them in boiling water for 3 minutes, then cool quickly in iced water and drain very thoroughly. Freeze in a single layer before packing into a sealed container; blanching helps it keep its colour and texture.
What goes well with broccoli, and which dishes use it?
Broccoli pairs well with garlic, lemon, chilli, cheese and toasted nuts. Use it in broccoli and Stilton soup, a cheese bake, pasta, or a quick stir-fry with ginger and soy sauce.
Is broccoli a good source of vitamin C?
Yes. A 100 g portion provides 89.2 mg of vitamin C, making broccoli a source of this vitamin; gentle steaming helps limit losses into cooking water.
What is the difference between broccoli and broccolini?
Broccolini has long, thin stems and small florets, and its stems are tender enough to cook whole. Broccoli has a larger head and thicker stalk; per 100 g, broccoli has 34 kcal and broccolini 29 kcal.
Source: USDA FoodData Central 170379 · per 100 g · carbohydrate per EU label, fibre excluded
