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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 August 11, 2023
Medically reviewed by Astghik Baghinyan Article author photo Astghik Baghinyan


In 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. 


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.


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 148 grams.

Macronutrients chart

3% 7% 88%
Daily Value: 6%
2.82 g of 50 g
Daily Value: 1%
0.37 g of 65 g
Daily Value: 2%
6.64 g of 300 g
Daily Value: 4%
89.3 g of 2,000 g
0.87 g


Broccoli is a low-calorie food, providing only 34 calories per 100g serving. Subsequently, one average serving (NLEA serving/148 grams) of broccoli contains 50 calories. 

What Does 34 Calories or 100 Grams of Broccoli Look Like?

Our team measured what 100 grams of broccoli looks like to help you visualize its weight and calories. As you can see from the picture, about four pieces of broccoli made up the entire 100 grams, which meant one piece was about 25 grams or about 8-9 calories. Depending on the size of the broccoli, the weight and calories may differ for you. 34 calories or 100 grams of broccoli


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%


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

26% 39% 35%
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

6% 29% 40% 12% 12%
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


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

44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g


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. Keep in mind that if you are taking anticoagulant medications, such as warfarin, you should be controlling your vitamin K intake as it may interfere with the medication.

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%


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.


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%


Oxalates are compounds found in many vegetables, which may bind to calcium, increasing the risk of kidney stone formation. Broccoli contains moderate amounts of oxalates, around 20mg per 100 grams (4).


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


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 Brussels sprouts. The most prevalent glucosinolates found in broccoli are glucoraphanin, glucoiberin, and glucobrassicin (5).There is strong evidence that sulforaphane derived from glucoraphanin, as well as indole-3-carbinol derived from glucobrassicin, can be protective against cancer (6, 7). 


The broccoli family is also rich in polyphenols, including phenolic acids and flavonoids. Some of the major phenolics found in broccoli are chlorogenic, gentisic, ferulic, and sinapic acids (8). Some of the predominant flavanols are quercetin and kaempferol (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 (9).


The predominant carotenoids in broccoli are β-carotene and lutein, which both have been linked with antioxidant properties, as well as improved cognitive function, reduced risk of heart disease, anticancer properties, and improvements in eye health and the progression of age-related eye diseases (5, 10). Interestingly, broccoli florets and stems contain fewer carotenoids than the leaves (11).

Seasonal Variations and Changes in Phytochemicals 

According to a study by Nuñez-Gómez et al., seasonal variations play an important role in the phytochemical composition of broccoli (5).

According to the authors, the broccoli cultivated in autumn had 1.2 times more total glucosinolates2 times more phenolic compounds, and 2.8 times more carotenoids than broccoli cultivated in spring. 

This difference was mainly attributed to temperature, sunlight exposure, and water stress.

Nutrient Comparison Among Different Parts of Broccoli 

Various authors have studied how different parts of broccoli impact their phytonutrient qualities. They have divided broccoli into various parts for research purposes; some compared leaves and stalks to florets, while others compared heads to stems. 

According to Mezzetti et al., broccoli’s head contains more phenolics and anthocyanins than its stem (12). Moreover, according to Liu et al., broccoli leaves are higher in vitamin E, vitamin K, total phenolic content, carotenoids, calcium, manganese, and chlorophylls, as well as in antioxidant activity when compared to florets or stems (13). On the other hand, florets had more amino acids, as well as more glucosinolates (neoglucobrassicin and glucoraphanin).

Nevertheless, all parts of broccoli are known to be full of various nutrients and phytochemicals, which positively contribute to health. 

Cooked Broccoli

Research shows that cooking methods such as boiling, microwaving, and stir-frying cause 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 (14).

Boiling broccoli can reduce its vitamin C content by up to 33%, while microwaving decreases this vitamin by 16% (14).

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 (15).

Eating broccoli before a rice meal was shown to decrease the glycemic response of the meal while lowering insulin sensitivity (16).

Refer to our blog article to read more about the glycemic index and glycemic load values of broccoli.

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 (17). 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.


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 (18).

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, and 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, broccoli 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.Broccoli vs Cabbage vs Cauliflower Vitamins

Important nutritional characteristics for 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)
Glycemic load 2 (low)
Insulin index ⓘ 29
Calories ⓘ Calories per 100-gram serving 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)
Oxalates ⓘ 20mg
TOP 10% Vitamin C ⓘHigher in Vitamin C content than 90% of foods
TOP 23% Vitamin A ⓘHigher in Vitamin A content than 77% of foods
TOP 27% Folate, food ⓘHigher in Folate, food content than 73% of foods
TOP 30% Fiber ⓘHigher in Fiber content than 70% of foods
TOP 31% Folate ⓘHigher in Folate content than 69% of foods

Broccoli calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 34
Calories in 1 cup chopped 31 91 g
Calories in 1 bunch 207 608 g
Calories in 1 stalk 51 151 g
Calories in 0.5 cup, chopped or diced 15 44 g
Calories in 1 NLEA serving 50 148 g

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.

Broccoli Glycemic load (GL)


Mineral chart - relative view

316 mg
TOP 33%
47 mg
TOP 35%
0.21 mg
TOP 51%
21 mg
TOP 57%
0.73 mg
TOP 69%
66 mg
TOP 73%
0.41 mg
TOP 73%
2.5 µg
TOP 74%
18.7 mg
TOP 76%
33 mg
TOP 78%
0.049 mg
TOP 81%

Vitamin chart - relative view

Vitamin C
89.2 mg
TOP 10%
Vitamin A
623 IU
TOP 23%
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 Value DV% In TOP % of foods Comparison
Calories 34kcal 2% 92% 1.4 times less than OrangeOrange
Protein 2.82g 7% 72% Equal to BroccoliBroccoli
Fats 0.37g 1% 83% 90 times less than Cheddar CheeseCheddar Cheese
Vitamin C 89.2mg 99% 10% 1.7 times more than LemonLemon
Net carbs 4.04g N/A 60% 13.4 times less than ChocolateChocolate
Carbs 6.64g 2% 56% 4.2 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.73mg 9% 69% 3.6 times less than BeefBeef
Calcium 47mg 5% 35% 2.7 times less than MilkMilk
Potassium 316mg 9% 33% 2.1 times more than CucumberCucumber
Magnesium 21mg 5% 57% 6.7 times less than AlmondAlmond
Sugar 1.7g N/A 61% 5.3 times less than Coca-ColaCoca-Cola
Fiber 2.6g 10% 30% 1.1 times more than OrangeOrange
Copper 0.05mg 5% 81% 2.9 times less than ShiitakeShiitake
Zinc 0.41mg 4% 73% 15.4 times less than BeefBeef
Starch 0g 0% 100% N/APotato
Phosphorus 66mg 9% 73% 2.8 times less than Chicken meatChicken meat
Sodium 33mg 1% 78% 14.8 times less than White BreadWhite Bread
Vitamin A 623IU 12% 23% 26.8 times less than CarrotCarrot
Vitamin A RAE 31µg 3% 39%
Vitamin E 0.78mg 5% 50% 1.9 times less than KiwifruitKiwifruit
Manganese 0.21mg 9% 51%
Selenium 2.5µg 5% 74%
Vitamin B1 0.07mg 6% 60% 3.7 times less than Pea rawPea raw
Vitamin B2 0.12mg 9% 65% 1.1 times less than AvocadoAvocado
Vitamin B3 0.64mg 4% 75% 15 times less than Turkey meatTurkey meat
Vitamin B5 0.57mg 11% 54% 2 times less than Sunflower seedSunflower seed
Vitamin B6 0.18mg 13% 52% 1.5 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 101.6µg 85% 42% Equal to BroccoliBroccoli
Folate 63µg 16% 31% Equal to Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.04g 0% 87% 151.2 times less than BeefBeef
Monounsaturated Fat 0.01g N/A 92% 890.8 times less than AvocadoAvocado
Polyunsaturated fat 0.04g N/A 92% 1241.4 times less than WalnutWalnut
Tryptophan 0.03mg 0% 89% 9.2 times less than Chicken meatChicken meat
Threonine 0.09mg 0% 90% 8.2 times less than BeefBeef
Isoleucine 0.08mg 0% 92% 11.6 times less than Salmon rawSalmon raw
Leucine 0.13mg 0% 92% 18.8 times less than TunaTuna
Lysine 0.14mg 0% 89% 3.3 times less than TofuTofu
Methionine 0.04mg 0% 90% 2.5 times less than QuinoaQuinoa
Phenylalanine 0.12mg 0% 90% 5.7 times less than EggEgg
Valine 0.13mg 0% 90% 16.2 times less than Soybean rawSoybean raw
Histidine 0.06mg 0% 90% 12.7 times less than Turkey meatTurkey meat
Fructose 0.68g 1% 87% 8.7 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Gamma-linoleic acid 0g N/A 100%
Omega-6 - Eicosadienoic acid 0g N/A 100%

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Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 34
% Daily Value*
Total Fat 0g
Saturated Fat 0g
Trans Fat g
Cholesterol 0mg
Sodium 33mg
Total Carbohydrate 7g
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
 ⓘ 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.
No Trans Fats
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Low in Saturated Fats
 ⓘ 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.
Low in Sodium
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Low in Sugars
 ⓘ 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.

Broccoli nutrition infographic

Broccoli nutrition infographic
Infographic link


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.


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