Know what’s on your plate
Broccoli leaves
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 28 kcal —
- Protein 3 g 6%
- Carbohydrate 2.8 g 1%
- Fat 0.4 g 0%
- Saturated fat 0.1 g 0%
- Fibre 2.3 g 8%
- Sugars 1.5 g —
- Sodium 27 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin C 93.2 mg 104%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.07 mg 5%
- Riboflavin (B2) 0.12 mg 9%
- Niacin (B3) 0.64 mg 4%
- Pantothenic acid (B5) 0.54 mg 11%
- Vitamin B6 0.16 mg 9%
- Folate (B9) 71 µg 18%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 48 mg 4%
- Iron 0.88 mg 5%
- Magnesium 25 mg 6%
- Phosphorus 66 mg 5%
- Potassium 325 mg 7%
- Zinc 0.4 mg 4%
- Copper 0.05 mg 5%
- Manganese 0.23 mg 10%
- Selenium 3 µg 5%
Similar foods
- Broccoliraw34 kcal / 100 g
- Broccoli stalksraw28 kcal / 100 g
- Chinese broccoliraw26 kcal / 100 g
- Sweet potato leavesraw42 kcal / 100 g
- Beet greensraw22 kcal / 100 g
- Verde ramoso broccoliraw30 kcal / 100 g
- Grape leavesraw93 kcal / 100 g
- Radish leavesraw39 kcal / 100 g
- Purple sprouting broccoliraw35 kcal / 100 g
- Taro leavesraw42 kcal / 100 g
Questions about Broccoli leaves
Can you eat broccoli leaves?
Yes. The leaves and their tender stems are edible; wash them well, and strip out any thick, fibrous ribs before cooking.
How do you cook broccoli leaves?
For a quick side, slice them into ribbons and sauté with a little oil and garlic for about 5–8 minutes, adding a splash of water if they catch. They’re ready when tender but still green.
Can you roast broccoli leaves as crisps?
Yes. Dry the leaves thoroughly, tear them into pieces and toss lightly with oil. Roast in a single layer at 150°C for about 10–15 minutes, checking often because thin edges can burn quickly.
How should you store broccoli leaves?
Keep them unwashed in the fridge, loosely wrapped in a damp tea towel or in a bag with a little air space. Wash just before using, and use them while the leaves are still crisp and unwilted.
Can you use broccoli leaves instead of kale or spinach?
Use them in place of kale in soups, stews and sautés; give them a little longer to soften than spinach. For a salad, slice young, tender leaves very finely and massage them briefly with dressing.
Are broccoli leaves good in soup?
Yes. Slice them and stir them into vegetable or bean soup for the last 10–15 minutes of simmering, until tender. Remove the thick ribs first, or chop them finely and add them earlier.
Can you eat broccoli leaves raw?
Yes, especially young leaves. Wash them thoroughly, remove tough ribs and shred them finely; larger leaves can be chewy, so they’re usually better cooked.
Source: USDA FoodData Central 169329 · per 100 g · carbohydrate per EU label, fibre excluded
