Know what’s on your plate
Broccoli
Calories & nutrition facts
boiled, drained
Nutrition facts
Per 100 g% DV- Calories 35 kcal —
- Protein 2.4 g 5%
- Carbohydrate 4.8 g 2%
- Fat 0.4 g 1%
- Saturated fat 0.1 g 0%
- Fibre 2.4 g 9%
- Sugars 1.4 g —
- Sodium 41 mg 2%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 77 µg 9%
- Vitamin C 64.9 mg 72%
- Vitamin D 0 µg 0%
- Vitamin E 1.5 mg 10%
- Vitamin K 141 µg 118%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.12 mg 9%
- Niacin (B3) 0.55 mg 3%
- Pantothenic acid (B5) 0.62 mg 12%
- Vitamin B6 0.2 mg 12%
- Folate (B9) 108 µg 27%
- Vitamin B12 0 µg 0%
- Choline 40.1 mg 7%
Minerals
- Calcium 40 mg 3%
- Iron 0.67 mg 4%
- Magnesium 21 mg 5%
- Phosphorus 67 mg 5%
- Potassium 293 mg 6%
- Zinc 0.45 mg 4%
- Copper 0.06 mg 7%
- Manganese 0.19 mg 8%
- Selenium 1.6 µg 3%
Similar foods
- Broccoli floretsfrozen, steamed or microwaved, no salt added35 kcal / 100 g
- Broccoli headfresh, raw33 kcal / 100 g
- Broccoli stalksraw28 kcal / 100 g
- Broccoli leavesraw28 kcal / 100 g
- Broccoli flowerboiled, drained, without oil, unsalted27 kcal / 100 g
- Broccoflowerfrozen, boiled, drained, no salt added29 kcal / 100 g
- Carrotboiled, drained35 kcal / 100 g
- Cauliflowercooked, boiled, drained, with salt23 kcal / 100 g
- Cabbagecooked, boiled, drained, without salt23 kcal / 100 g
- Brussels sproutsboiled, drained36 kcal / 100 g
Questions about Broccoli
How long should you steam broccoli?
Steam florets for about 4–5 minutes, until bright green and just tender; a knife should slip into the stalk with slight resistance. Cut thick stems into smaller pieces so they cook at the same pace.
Can you roast broccoli in the oven?
Yes. Toss bite-sized florets with a little oil, spread them out on a tray and roast at 220°C for 18–22 minutes, turning once, until the edges are browned and crisp.
Can you eat broccoli stalks?
Yes: trim off the dry end, peel the tough outer layer with a vegetable peeler, then slice the tender centre into batons or coins. It is good roasted, steamed or added to a stir-fry.
How should you store broccoli?
Keep it unwashed in a loosely closed bag in the fridge and use it within a few days, before the florets turn yellow or develop a strong smell. For longer storage, blanch florets for 2–3 minutes, cool them quickly, drain well and freeze.
What goes well with broccoli?
Broccoli pairs especially well with garlic, lemon, chilli, cheese and toasted nuts. Add it to pasta with anchovies and garlic, stir it through a curry, or serve it with cheese sauce.
Can you eat broccoli raw?
Yes. Wash it well and slice the florets thinly so they are easier to bite; raw broccoli works in slaw with a sharp, creamy dressing. The stalk is also crisp and good grated or cut into matchsticks.
Which has more vitamin C, broccoli or cauliflower?
Broccoli has more: it contains 64.9 mg per 100 g, compared with 44 mg in cauliflower. Both are good raw, steamed or roasted.
Is broccoli high in vitamin K?
Yes. Broccoli is high in vitamin K, with 141 µg per 100 g.
Source: Canadian Nutrient File 2375 · per 100 g · carbohydrate per EU label, fibre excluded
