Know what’s on your plate
Broccoli stalks
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 28 kcal —
- Protein 3 g 6%
- Carbohydrate 5.2 g 2%
- Fat 0.4 g 0%
- Saturated fat 0.1 g 0%
- Sodium 27 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 20 µg 2%
- 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%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 28 | 3 g | 5.2 g | 0.4 g |
| 1 × stalk | 114 g | 32 | 3.4 g | 6 g | 0.4 g |
| 2 × stalk | 228 g | 64 | 6.8 g | 12 g | 0.8 g |
| ½ × stalk | 57 g | 16 | 1.7 g | 3 g | 0.2 g |
| 3 × stalk | 342 g | 96 | 10 g | 18 g | 1.2 g |
| 4 × stalk | 456 g | 128 | 14 g | 24 g | 1.6 g |
Similar foods
- Broccoli leavesraw28 kcal / 100 g
- Broccoliraw34 kcal / 100 g
- Chinese broccoliraw26 kcal / 100 g
- Verde ramoso broccoliraw30 kcal / 100 g
- Frozen broccoli spearsfrozen, unprepared29 kcal / 100 g
- Asparagus stalkfresh, raw23 kcal / 100 g
- Celery stalkraw15 kcal / 100 g
- Celery stalk or stemraw14 kcal / 100 g
- Broccoflowerfrozen, raw33 kcal / 100 g
- Green cauliflowerraw31 kcal / 100 g
Questions about Broccoli stalks
Do you need to peel broccoli stalks?
Trim off the dry end, then peel the stalk if the outer layer feels tough or stringy; a vegetable peeler works well. The tender inner part can be sliced or cut into matchsticks.
How long should you cook broccoli stalks?
Cut them into thin slices or batons: simmer for about 4–6 minutes, or steam for 5–7 minutes, until just tender when pierced with a knife. Add them to the pan before the florets, which cook faster.
Can you eat broccoli stalks raw?
Yes. Peel away any tough skin, then shave or cut the crisp centre into matchsticks for salads and slaws, or serve it with a dip.
What can you make with leftover broccoli stalks?
Slice them into stir-fries, add them to soups, or grate them into fritters and slaw. For a quick side, roast batons with oil at 200 °C for around 20 minutes, turning once.
How should you store broccoli stalks?
Keep unwashed stalks in a loosely closed bag in the fridge and use them within a few days. If you have cut stalks left over, seal them in a container and refrigerate promptly.
Can you freeze broccoli stalks?
Yes. Peel and cut them into pieces, blanch in boiling water for about 2 minutes, then cool quickly, drain and freeze in a sealed bag. Cook them from frozen in soups or stir-fries.
Are broccoli stalks as nutritious as broccoli florets?
They are closely related parts of the same vegetable and both provide vitamin C; broccoli stalks have 93.2 mg per 100 g. Stalks are often milder and firmer, so they benefit from thinner slicing or a little extra cooking.
Source: USDA FoodData Central 169331 · per 100 g · carbohydrate per EU label, fibre excluded
