Broccoli, stalks, 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 | 93.2 MG | 104% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.1 MG | 9% | |
| Niacin | 0.6 MG | 4% | |
| Pantothenic acid | 0.5 MG | 11% | |
| Vitamin B-6 | 0.2 MG | 9% | |
| Folate, total | 71 UG | 18% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 20 UG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 48 MG | 4% | |
| Iron, Fe | 0.9 MG | 5% | |
| Magnesium, Mg | 25 MG | 6% | |
| Phosphorus, P | 66 MG | 5% | |
| Potassium, K | 325 MG | 7% | |
| Sodium, Na | 27 MG | 1% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 0.0 MG | 5% | |
| Manganese, Mn | 0.2 MG | 10% | |
| Selenium, Se | 3 UG | 5% |
Nutrition Highlights
- Very low in calories (28 kcal per 100g), suitable for weight management.
- Very low in fat (0.4g per 100g).
- Rich source of Vitamin C, total ascorbic acid (104% of Daily Value per 100g).
About Broccoli, stalks, raw
This green vegetable is best known for its tree-like florets, but the stalks are equally nutritious and often overlooked. The stalks are crisp, mildly sweet, and slightly earthy, with a pale green to white interior. They are low in calories and contain a modest amount of protein, making them a smart choice for those looking to add volume and nutrients without excess energy intake. While they contain a small amount of fat, their main macronutrient is carbohydrates, though still relatively low overall. The fiber content, while not listed here, is generally present in raw stalks and supports digestive health. They also provide a range of vitamins and minerals, including vitamin C, vitamin K, and potassium, which contribute to immune function, bone health, and electrolyte balance.
In the kitchen, these stalks are incredibly versatile. They can be sliced into thin strips for stir-fries, grated into slaws, or chopped into soups and stews. Their mild flavor makes them a great addition to smoothies when blended with fruits or other vegetables. They can also be steamed or roasted as a simple side dish, or even pickled for a tangy snack. For those looking to reduce food waste, using the stalks alongside or instead of the florets is a practical and nutritious choice.
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