Know what’s on your plate
Broccoli
Calories & nutrition facts
cooked, boiled, drained, with salt
Nutrition facts
Per 100 g% DV- Calories 35 kcal —
- Protein 2.4 g 5%
- Carbohydrate 3.9 g 1%
- Fat 0.4 g 1%
- Saturated fat 0.1 g 0%
- Fibre 3.3 g 12%
- Sugars 1.4 g —
- Sodium 262 mg 11%
- 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%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 35 | 2.4 g | 3.9 g | 0.4 g |
| 1 × cup, chopped | 78 g | 27 | 1.9 g | 3 g | 0.3 g |
| 1 × stalk, large (11"-12" long) | 280 g | 98 | 6.7 g | 11 g | 1.1 g |
| 1 × stalk, medium (7-1/2" - 8" long) | 180 g | 63 | 4.3 g | 7 g | 0.7 g |
| 1 × stalk, small (5" long) | 140 g | 49 | 3.3 g | 5.4 g | 0.6 g |
| 1 × spear (about 5" long) | 37 g | 13 | 0.9 g | 1.4 g | 0.2 g |
| 2 × cup, chopped | 156 g | 55 | 3.7 g | 6.1 g | 0.6 g |
| ½ × cup, chopped | 39 g | 14 | 0.9 g | 1.5 g | 0.2 g |
| 3 × cup, chopped | 234 g | 82 | 5.6 g | 9.1 g | 1 g |
| 4 × cup, chopped | 312 g | 109 | 7.4 g | 12 g | 1.3 g |
Similar foods
- Broccoli floretsfrozen, steamed or microwaved, no salt added35 kcal / 100 g
- Broccoli headboiled in distilled water, no salt, drained34 kcal / 100 g
- Broccoli flowerboiled, drained, without oil, unsalted27 kcal / 100 g
- Broccoli saladcooked, with olive oil, with salt78 kcal / 100 g
- Verde ramoso broccoliboiled in distilled water, no salt, drained52 kcal / 100 g
- Broccoflowerfrozen, boiled, drained, no salt added29 kcal / 100 g
- Cauliflowercooked, boiled, drained, with salt23 kcal / 100 g
- Brussels sproutscooked, boiled, drained, with salt36 kcal / 100 g
- Carrotboiled, drained, with salt35 kcal / 100 g
- Onioncooked, boiled, drained, with salt42 kcal / 100 g
Questions about Broccoli
How long should you steam broccoli?
Cut it into even-sized florets and steam for about 5–7 minutes, until bright green and just tender when pierced with a knife. Let it drain well so it does not turn watery.
How do you roast broccoli so it gets crispy?
Dry the florets thoroughly, toss them with oil, and roast in a single layer at 220 °C for 18–22 minutes, turning once. Give them room on the tray; crowded florets steam instead of browning.
Can you eat broccoli stems?
Yes. Trim off the dry end, peel the tough outer layer with a vegetable peeler, then slice the stem thinly; it cooks well alongside the florets or grated into a slaw.
How should you store broccoli, and can you freeze it?
Keep fresh broccoli unwashed in a loose or perforated bag in the fridge and use it within a few days. To freeze it, cut it into florets, blanch for 3 minutes, cool quickly in cold water, drain thoroughly and freeze.
What goes well with broccoli?
Broccoli works especially well with garlic, lemon, chilli, olive oil and hard cheese. Add it to pasta, a cheese bake or a stir-fry, putting it in late enough to keep some bite.
Can cauliflower replace broccoli in a recipe?
Usually, yes: use the same weight of cauliflower in a soup, roast tray or gratin, but expect a milder flavour and a softer texture. Cauliflower has 23 kcal per 100 g, compared with 35 kcal per 100 g in broccoli.
Is broccoli nutritious?
A medium spear is about 37 g and provides 13 kcal. Broccoli is a source of vitamin C and vitamin K; a 100 g portion has 64.9 mg of vitamin C and 141 µg of vitamin K.
Can you eat broccoli raw?
Yes. Wash it, cut the florets small and serve them with a dip or add them to a salad; peeling and thinly slicing the stem makes it easier to eat raw, too.
Source: USDA FoodData Central 168510 · per 100 g · carbohydrate per EU label, fibre excluded
