Know what’s on your plate
Broccoli
Calories & nutrition facts
steamed
Nutrition facts
Per 100 g% DV- Calories 38 kcal —
- Protein 4.1 g 8%
- Carbohydrate 2.5 g 1%
- Fat 0.7 g 1%
- Saturated fat 0.3 g 1%
- Fibre 2.2 g 8%
- Sugars 1.5 g —
- Sodium 16 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 47.3 µg 5%
- Vitamin C 20.7 mg 23%
- Vitamin K 23.2 µg 19%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.11 mg 8%
- Niacin (B3) 0.81 mg 5%
- Pantothenic acid (B5) 0.77 mg 15%
- Vitamin B6 0.16 mg 9%
Minerals
- Calcium 36 mg 3%
- Iron 0.58 mg 3%
- Magnesium 23 mg 5%
- Phosphorus 72 mg 6%
- Potassium 340 mg 7%
- Zinc 0.53 mg 5%
- Copper 0.04 mg 4%
- Manganese 0.28 mg 12%
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 pureepuree29 kcal / 100 g
- Cauliflowersteamed31 kcal / 100 g
- Carrotsteamed40 kcal / 100 g
- Brussels sproutsteamed53 kcal / 100 g
- Broccoflowerfrozen, boiled, drained, no salt added29 kcal / 100 g
- Vegetablecooked, average29 kcal / 100 g
Questions about Broccoli
How long should you steam broccoli?
Cut it into florets and steam for about 4–5 minutes, until bright green and just tender when pierced with a fork. Add the stalk too, sliced thinly, as it takes a little longer.
How do you roast broccoli so it gets crisp at the edges?
Dry the florets well, toss them with a little oil and spread them out on a baking tray. Roast at 220 °C for 20–25 minutes, turning once, until browned at the tips.
Can you eat broccoli stalks?
Yes. Trim off the dry end, peel the tough outer layer with a vegetable peeler, then slice the stalk into batons or coins; it is especially good in stir-fries, soups and slaws.
How do you choose fresh broccoli?
Look for tightly packed, deep-green florets and firm stems. Avoid heads with yellowing florets, limp leaves or soft, slimy patches.
How should you store broccoli, and can you freeze it?
Keep it unwashed in a loosely closed bag in the fridge and use it within a few days. To freeze it, cut it into florets, blanch for 2–3 minutes, cool quickly in iced water, drain well and freeze.
What goes well with broccoli?
Broccoli pairs well with garlic, lemon, chilli, cheese and toasted nuts. Add it to pasta, a broccoli and cheddar soup, or a stir-fry with noodles.
Can you use cauliflower instead of broccoli?
Yes: cauliflower works well in soups, gratins, curries and roasted vegetable dishes. It has slightly less fibre per 100 g than broccoli, with 1.8 g compared with 2.2 g.
Source: ANSES–Ciqual (France) 20304 · per 100 g · carbohydrate per EU label, fibre excluded
