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Broccoli Nutrition & Calories - Complete data of all nutrients

Broccoli, raw
*all the values are displayed for the amount of 100 grams
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on April 03, 2022
Education: General Medicine at YSMU
Broccoli

Summary

While broccoli is not incredibly dense in macronutrients, it is an excellent source of vitamins and minerals, including vitamin C, vitamin K, potassium, and manganese.

Broccoli is also rich in health-beneficial phytochemicals, such as glucosinolates and polyphenols. These compounds have expressed anticancer and antidiabetic qualities among others.

Steaming is the preferred method of cooking broccoli as fewer nutrients are lost this way.

Introduction

Broccoli is often regarded as a token of a healthy lifestyle due to its nutritional value and numerous health benefits. In this article, we will discuss in detail the ingredients of broccoli and see what sets this vegetable apart from others.

Nutrition

The nutritional information and infographics in this article will focus on raw broccoli. We will discuss the nutritional alteration of broccoli due to various cooking methods below.

Overall, raw broccoli consists of 90% water and 10% nutrients.

One average serving size of broccoli per person weighs 148g.

Macronutrients chart

3% 7% 90%
Protein:
Daily Value: 6%
2.82 g of 50 g
6%
Fats:
Daily Value: 1%
0.37 g of 65 g
1%
Carbs:
Daily Value: 2%
6.64 g of 300 g
2%
Water:
Daily Value: 4%
89.3 g of 2,000 g
4%
Other:
0.87 g

Calories

Broccoli is a low-calorie food, providing only 34 calories per 100g serving. Subsequently, one average serving size of broccoli contains 50 calories.

Protein

Broccoli can be a great addition to a diet as a source of protein.

One average serving size of broccoli provides 4g of protein.

The protein found in broccoli contains all essential amino acids and is particularly high in tryptophan while being relatively low in leucine.

A 100g serving of broccoli covers 12% of your daily tryptophan need.

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 36% 26% 17% 15% 20% 11% 21% 21% 26%
Tryptophan: 33 mg of 280 mg 12%
Threonine: 88 mg of 1,050 mg 8%
Isoleucine: 79 mg of 1,400 mg 6%
Leucine: 129 mg of 2,730 mg 5%
Lysine: 135 mg of 2,100 mg 6%
Methionine: 38 mg of 1,050 mg 4%
Phenylalanine: 117 mg of 1,750 mg 7%
Valine: 125 mg of 1,820 mg 7%
Histidine: 59 mg of 700 mg 8%

Carbohydrates

Broccoli contains 6.64g of carbohydrates per 100g serving, of which 39% is made up of dietary fiber (2.6g) and 61% of net carbs (4.04g).

Dietary Fiber

Broccoli contains predominantly insoluble dietary fiber. Of the 2.6g of dietary fiber found in broccoli, 91% is insoluble fiber, and only 9% is soluble fiber (1).

Fiber content ratio for Broccoli

1.7% 2.6% 2.34%
Sugar: 1.7 g
Fiber: 2.6 g
Other: 2.34 g

Net Carbs

The net carb content consists of 1.7g of sugar and 2.34g of other carbohydrates.

The sugar content of broccoli includes low levels of various sugars such as fructose, glucose, lactose, maltose, and sucrose.

Carbohydrate type breakdown

0.1% 0.49% 0.68% 0.21% 0.21%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g

Fats

Broccoli contains a negligible amount of fats, only 0.37g per 100g serving.

Like other plant-based foods, broccoli naturally contains no cholesterol.

Fat type information

0.039% 0.011% 0.038%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g

Vitamins

There’s a reason why broccoli is so often associated with healthy eating. Despite the low-calorie content, broccoli is an excellent source of many vitamins.

Broccoli falls in the top 10% of foods as a source of vitamin C.

Just a 100g serving of raw broccoli can cover the daily need for vitamin C. In fact, broccoli is 1.7 times higher in this vitamin compared to oranges.

Broccoli is also in the top 23% of foods as a source of vitamin A. However, a 100g serving of this vegetable covers only 12% of the daily vitamin A needs.

A 100g serving of broccoli also covers 85% of the daily required amount of vitamin K.

Broccoli provides adequate levels of vitamin E and B complex vitamins, especially vitamin B9 or folate.

Broccoli, however, entirely lacks vitamin D and vitamin B12.

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Vitamin A: 623 IU of 5,000 IU 12%
Vitamin E : 0.78 mg of 15 mg 5%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 89.2 mg of 90 mg 99%
Vitamin B1: 0.071 mg of 1 mg 6%
Vitamin B2: 0.117 mg of 1 mg 9%
Vitamin B3: 0.639 mg of 16 mg 4%
Vitamin B5: 0.573 mg of 5 mg 11%
Vitamin B6: 0.175 mg of 1 mg 13%
Folate: 63 µg of 400 µg 16%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 101.6 µg of 120 µg 85%

Minerals

Broccoli is also rich in minerals. It falls in the top 35% of foods as a source of potassium and calcium.

Broccoli is a good source of manganese, iron, magnesium, and phosphorus while also containing some levels of zinc, selenium, copper, and choline.

Sodium

Broccoli without added salt contains only 33mg of sodium. However, boiling broccoli with salt raises the sodium level to 262mg (2). Regardless, both forms of broccoli are low in sodium.

The daily recommended amount of sodium intake is between 3 and 5g (3).

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 15% 28% 15% 29% 28% 5% 12% 17% 28% 14% 11%
Calcium: 47 mg of 1,000 mg 5%
Iron: 0.73 mg of 8 mg 9%
Magnesium: 21 mg of 420 mg 5%
Phosphorus: 66 mg of 700 mg 9%
Potassium: 316 mg of 3,400 mg 9%
Sodium: 33 mg of 2,300 mg 1%
Zinc: 0.41 mg of 11 mg 4%
Copper: 0.049 mg of 1 mg 5%
Manganese: 0.21 mg of 2 mg 9%
Selenium: 2.5 µg of 55 µg 5%
Choline: 18.7 mg of 550 mg 3%

Phytochemicals

Another reason for broccoli’s appreciable health-beneficial qualities is its phytonutrient content.

Glucosinolate

The Brassicaceae family of broccoli is abundant in sulfur-containing phytochemicals called glucosinolates. Broccoli contains the highest level of glucoraphanin amongst commonly consumed vegetables of this family, including cabbage, cauliflower, and Brussel sprouts. There is strong evidence that sulforaphane derived from glucoraphanin can be protective against cancer (4).

Polyphenols

The broccoli family is also rich in polyphenols, including phenolic acids and flavonoids. Some of these compounds found in broccoli are chlorogenic, gentisic, ferulic, and sinapic acids (5). All of these chemicals contain strong antioxidant qualities that can reduce cell damage.

Polyphenols have also been studied to potentially prevent diabetes, ulcers, osteoporosis, cancer, neurodegenerative and cardiovascular diseases (6).

Cooked Broccoli

Research shows that cooking methods such as boiling, microwaving, and stir-frying causes broccoli to lose some of its antioxidant and nutrient content, including vitamin C, soluble proteins, and sugars. Steaming broccoli does not have the same adverse effects.

The glucosinolate phytonutrients can also be significantly reduced by these cooking methods but not by steaming (7).

Boiling broccoli can reduce its vitamin C content by up to 33%, while microwaving decreases this vitamin by 16% (7).

The boiling process drains the broccoli of its water-soluble vitamins and macronutrients; therefore, it is not an ideal preparation method. Instead, it is better to steam, briefly microwave, or simply eat it raw. Alternatively, you can use the leftover water from boiling broccoli.

Glycemic Index

The glycemic index value of broccoli has not yet been calculated due to the low sugar content; however, it is assumed to be low.

Due to their high sulforaphane content, broccoli sprouts are researched to be an excellent choice for supplementary treatment in type 2 diabetes (8).

Eating broccoli before a rice meal was shown to decrease the glycemic response of the meal while lowering insulin sensitivity (9).

Insulin Index

The insulin index demonstrates how much the given food raises the insulin level in the body after consumption.

Broccoli has an insulin index of 29 (10). This means that broccoli is considered to be a low insulin index food and can be recommended to diabetic individuals.

To see a full list of insulin index values of over 140 foods, you can visit this page.

Acidity

Broccoli has a pH value of around 6.23, making this vegetable slightly acidic. At room temperature, the pH of broccoli is a little closer to neutral - 6.54 (11).

However, when looking at the potential renal acid load or the PRAL value of broccoli, we can see that it is slightly alkaline-forming in the body.

Comparison to Similar Foods

In this section, we will compare broccoli to similar and popular vegetables. It is important to note that broccoli, broccoli rabe, and Chinese broccoli are separate vegetables.

Compared to cabbage, broccoli is slightly higher in calories, protein, carbohydrates, including both fiber and net carbs, vitamins, and minerals.

If interested, you can find a full comparison article of “Broccoli vs. Cabbage”.

In comparison to cauliflower, broccolis is richer in calories, protein, dietary fiber, vitamins, and minerals, while cauliflower is higher in sugars. You can also find a complete “Broccoli vs. Cauliflower” comparison.

When looking at the “Broccoli vs. Chinese Broccoli” comparison, once again, broccoli is richer in calories, protein, net carbs, and dietary fiber. However, when it comes to vitamins and minerals, both of these vegetables have their advantages.

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614039/
  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168510/nutrients
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8468043/
  4. https://www.sciencedirect.com/science/article/pii/B9780123756886100301
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5956025/
  6. https://journals.sagepub.com/doi/abs/10.1177/1082013211433073
  7. https://pubmed.ncbi.nlm.nih.gov/19650196/
  8. https://pubmed.ncbi.nlm.nih.gov/23631497/
  9. https://www.mdpi.com/2072-6643/14/7/1318/htm
  10. https://ses.library.usyd.edu.au/handle/2123/11945
  11. https://www.researchgate.net/publication/318446355
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: April 03, 2022

Important nutritional characteristics for Broccoli

Broccoli
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32 (low)
Insulin index ⓘ https://ses.library.usyd.edu.au/handle/2123/11945
29
Calories
34
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
4.04 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 NLEA serving (148 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-4 (alkaline)
90% Vitamin C
77% Vitamin A
73% Folate, food
70% Fiber
69% Folate
Explanation: The given food contains more Vitamin C than 90% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Vitamin A, Folate, food, Fiber, and Folate.

Broccoli Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32

Mineral chart - relative view

Potassium
316 mg
TOP 33%
Calcium
47 mg
TOP 35%
Manganese
0.21 mg
TOP 51%
Magnesium
21 mg
TOP 57%
Iron
0.73 mg
TOP 69%
Phosphorus
66 mg
TOP 73%
Zinc
0.41 mg
TOP 73%
Selenium
2.5 µg
TOP 74%
Choline
18.7 mg
TOP 76%
Sodium
33 mg
TOP 78%
Copper
0.049 mg
TOP 81%

Vitamin chart - relative view

Vitamin C
89.2 mg
TOP 10%
Vitamin A
623 IU
TOP 23%
Folate
63 µg
TOP 31%
Vitamin K
101.6 µg
TOP 42%
Vitamin E
0.78 mg
TOP 50%
Vitamin B6
0.175 mg
TOP 52%
Vitamin B5
0.573 mg
TOP 54%
Vitamin B1
0.071 mg
TOP 60%
Vitamin B2
0.117 mg
TOP 65%
Vitamin B3
0.639 mg
TOP 75%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

All nutrients for Broccoli per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 60% 4.04g 13.4 times less than Chocolate Chocolate
Protein 7% 72% 2.82g Equal to Broccoli Broccoli
Fats 1% 83% 0.37g 90 times less than Cheese Cheese
Carbs 2% 56% 6.64g 4.2 times less than Rice Rice
Calories 2% 92% 34kcal 1.4 times less than Orange Orange
Starch 0% 100% 0g N/A Potato
Fructose 1% 87% 0.68g 8.7 times less than Apple Apple
Sugar N/A 61% 1.7g 5.3 times less than Coca-Cola Coca-Cola
Fiber 10% 30% 2.6g 1.1 times more than Orange Orange
Calcium 5% 35% 47mg 2.7 times less than Milk Milk
Iron 9% 69% 0.73mg 3.6 times less than Beef Beef
Magnesium 5% 57% 21mg 6.7 times less than Almond Almond
Phosphorus 9% 73% 66mg 2.8 times less than Chicken meat Chicken meat
Potassium 9% 33% 316mg 2.1 times more than Cucumber Cucumber
Sodium 1% 78% 33mg 14.8 times less than White Bread White Bread
Zinc 4% 73% 0.41mg 15.4 times less than Beef Beef
Copper 5% 81% 0.05mg 2.9 times less than Shiitake Shiitake
Vitamin A 12% 23% 623IU 26.8 times less than Carrot Carrot
Vitamin E 5% 50% 0.78mg 1.9 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 99% 10% 89.2mg 1.7 times more than Lemon Lemon
Vitamin B1 6% 60% 0.07mg 3.7 times less than Pea Pea
Vitamin B2 9% 65% 0.12mg 1.1 times less than Avocado Avocado
Vitamin B3 4% 75% 0.64mg 15 times less than Turkey meat Turkey meat
Vitamin B5 11% 54% 0.57mg 2 times less than Sunflower seed Sunflower seed
Vitamin B6 13% 52% 0.18mg 1.5 times more than Oat Oat
Folate 16% 31% 63µg Equal to Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 85% 42% 101.6µg Equal to Broccoli Broccoli
Tryptophan 0% 89% 0.03mg 9.2 times less than Chicken meat Chicken meat
Threonine 0% 90% 0.09mg 8.2 times less than Beef Beef
Isoleucine 0% 92% 0.08mg 11.6 times less than Salmon Salmon
Leucine 0% 92% 0.13mg 18.8 times less than Tuna Tuna
Lysine 0% 89% 0.14mg 3.3 times less than Tofu Tofu
Methionine 0% 90% 0.04mg 2.5 times less than Quinoa Quinoa
Phenylalanine 0% 90% 0.12mg 5.7 times less than Egg Egg
Valine 0% 90% 0.13mg 16.2 times less than Soybean Soybean
Histidine 0% 90% 0.06mg 12.7 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 87% 0.04g 151.2 times less than Beef Beef
Monounsaturated Fat N/A 92% 0.01g 890.8 times less than Avocado Avocado
Polyunsaturated fat N/A 92% 0.04g 1241.4 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 34
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 33mg
2%
Total Carbohydrate 7g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 47mg 5%

Iron 1mg 13%

Potassium 316mg 9%

*
The % Daily Value (DV) 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.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Broccoli nutrition infographic

Broccoli nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.