Broccoli, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 89.2 MG | 99% | |
| Thiamin | 0.1 MG | 6% | |
| Riboflavin | 0.1 MG | 9% | |
| Niacin | 0.6 MG | 4% | |
| Pantothenic acid | 0.6 MG | 11% | |
| Vitamin B-6 | 0.2 MG | 10% | |
| Folate, total | 63 UG | 16% | |
| Choline, total | 18.7 MG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 31 UG | 3% | |
| Vitamin E (alpha-tocopherol) | 0.8 MG | 5% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 101.6 UG | 85% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 47 MG | 4% | |
| Iron, Fe | 0.7 MG | 4% | |
| Magnesium, Mg | 21 MG | 5% | |
| Phosphorus, P | 66 MG | 5% | |
| Potassium, K | 316 MG | 7% | |
| Sodium, Na | 33 MG | 1% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 0.0 MG | 5% | |
| Manganese, Mn | 0.2 MG | 9% | |
| Selenium, Se | 2.5 UG | 5% |
Nutrition Highlights
- Very low in calories (34 kcal per 100g), suitable for weight management.
- Very low in fat (0.4g per 100g).
- Good source of dietary fiber (2.6g per 100g).
- Rich source of Vitamin C, total ascorbic acid (99% of Daily Value per 100g).
- Rich source of Vitamin K (phylloquinone) (85% of Daily Value per 100g).
About Broccoli, raw
This cruciferous vegetable is a powerhouse of nutrients, offering a low-calorie yet nutrient-dense option for those looking to boost their diet. With just 34 calories per 100 grams, it provides a solid 2.8 grams of protein and 6.6 grams of carbohydrates, making it a great choice for those seeking to maintain energy levels without excess calories. Its high fiber content, at 2.6 grams per serving, supports digestive health and helps keep you feeling full longer. Additionally, it’s virtually fat-free, with only 0.4 grams per 100 grams, making it an excellent option for heart-healthy diets.
Rich in vitamins C and K, as well as folate and potassium, this vegetable is a versatile ingredient in the kitchen. It can be enjoyed raw in salads, steamed as a side dish, or roasted with a drizzle of olive oil for added flavor. It’s also a popular addition to stir-fries, soups, and casseroles, where it adds both texture and nutrition. For those looking to maximize its benefits, pairing it with a source of healthy fat, like avocado or nuts, can enhance the absorption of its fat-soluble vitamins. Whether you’re aiming to improve your overall health or simply add more variety to your meals, this vegetable is a smart and delicious choice.
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