Vegetables

Nutrition Facts Broccoli

Broccoli nutrition facts

Broccoli is a low-calorie cruciferous vegetable that provides fiber, vitamin C, folate, potassium, and vitamin K. Its glucoraphanin can be converted into sulforaphane when plant cells are cut or chewed. Choose tight, bright-green florets without yellowing or wilting, and refrigerate them in a loose or perforated bag to limit excess moisture.

Calories31
Protein2.6g
Carbs6.3g
Fat0.3g
Protein Carbs Fat

Nutrition for 100 g

Calories 31 kcal
Protein 2.57 g
Total Fat 0.34 g
Carbohydrates 6.27 g
Fiber 2.4 g
Total Sugars 1.4 g
Sodium 36 mg

Nutrients

Full nutrient profile

Proximates
Water 90 g
Energy (Atwater General Factors) 39 kcal
Energy (Atwater Specific Factors) 32 kcal
Energy 31 kcal
Energy 132 kj
Nitrogen 0.41 g
Protein 2.57 g
Total lipid (fat) 0.34 g
Total fat (NLEA) 0.07 g
Ash 0.83 g
Carbohydrates
Carbohydrate, by difference 6.27 g
Carbohydrate, by summation 3.8 g
Fiber, total dietary 2.4 g
Fiber, soluble 0 g
Fiber, insoluble 2.4 g
Sugars, Total 1.4 g
Sucrose 0.01 g
Glucose 0.58 g
Fructose 0.82 g
Lactose 0 g
Maltose 0 g
Galactose 0 g
Starch 0 g
Sugars, Total 1.7 g
Lipids
Fatty acids, total saturated 0.04 g
SFA 8:0 0 g
SFA 10:0 0 g
SFA 12:0 0 g
SFA 14:0 0.001 g
SFA 15:0 0 g
SFA 16:0 0.03 g
SFA 17:0 0 g
SFA 18:0 0.006 g
SFA 20:0 0.002 g
SFA 22:0 0.002 g
Fatty acids, total monounsaturated 0.01 g
MUFA 14:1 c 0 g
MUFA 15:1 0 g
MUFA 16:1 c 0 g
MUFA 17:1 0.001 g
MUFA 17:1 c 0.001 g
MUFA 18:1 0.01 g
MUFA 18:1 c 0.01 g
MUFA 20:1 0 g
MUFA 20:1 c 0 g
Fatty acids, total polyunsaturated 0.02 g
PUFA 18:2 0.02 g
PUFA 18:2 c 0.02 g
PUFA 18:3 0.02 g
PUFA 18:3 c 0 g
PUFA 18:3 n-6 c,c,c 0 g
PUFA 20:2 c 0 g
PUFA 20:2 n-6 c,c 0 g
PUFA 20:3 0 g
PUFA 20:3 c 0 g
PUFA 20:4 0 g
PUFA 20:4c 0 g
Fatty acids, total trans 0 g
SFA 4:0 0 g
SFA 6:0 0 g
PUFA 18:4 0 g
MUFA 22:1 0 g
MUFA 14:1 0 g
MUFA 16:1 0 g
PUFA 20:5 n-3 (EPA) 0 g
PUFA 22:5 n-3 (DPA) 0 g
PUFA 22:6 n-3 (DHA) 0 g
Cholesterol 0 mg
Amino acids
Tryptophan 0.03 g
Threonine 0.09 g
Isoleucine 0.08 g
Leucine 0.13 g
Lysine 0.14 g
Methionine 0.04 g
Cystine 0.03 g
Phenylalanine 0.12 g
Tyrosine 0.05 g
Valine 0.13 g
Arginine 0.19 g
Histidine 0.06 g
Alanine 0.1 g
Aspartic acid 0.33 g
Glutamic acid 0.54 g
Glycine 0.09 g
Proline 0.11 g
Serine 0.12 g
Minerals
Calcium, Ca 46 mg
Iron, Fe 0.69 mg
Magnesium, Mg 21 mg
Phosphorus, P 67 mg
Potassium, K 303 mg
Sodium, Na 36 mg
Zinc, Zn 0.42 mg
Copper, Cu 0.06 mg
Manganese, Mn 0.2 mg
Selenium, Se 1.6 ug
Vitamins and other components
Vitamin C, total ascorbic acid 91.3 mg
Thiamin 0.08 mg
Riboflavin 0.11 mg
Niacin 0.64 mg
Pantothenic acid 0.61 mg
Vitamin B-6 0.19 mg
Folate, total 65 ug
Vitamin A, RAE 8 ug
Carotene, beta 93 ug
Carotene, alpha 0 ug
Cryptoxanthin, beta 0 ug
Lycopene 0 ug
Lutein + zeaxanthin 745 ug
Phytoene 0 ug
Phytofluene 0 ug
Vitamin E (alpha-tocopherol) 0.15 mg
Tocopherol, beta 0 mg
Tocopherol, gamma 0.04 mg
Tocopherol, delta 0 mg
Tocotrienol, alpha 0.01 mg
Tocotrienol, beta 0 mg
Tocotrienol, gamma 0 mg
Tocotrienol, delta 0 mg
Vitamin K (phylloquinone) 102 ug
Vitamin K (Dihydrophylloquinone) 0 ug
Vitamin D (D2 + D3), International Units 0 iu
Folate, food 63 ug
Betaine 0.1 mg
Choline, total 18.7 mg
Retinol 0 ug
Vitamin B-12 0 ug
Folate, DFE 63 ug
Vitamin A, IU 623 iu
Vitamin B-12, added 0 ug
Vitamin E, added 0 mg
Folic acid 0 ug
Vitamin D (D2 + D3) 0 ug
Other nutrients
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg

Interesting fact

Sulforaphane is the useful product, not a harmful contaminant

Cutting mixes glucoraphanin with the plant enzyme myrosinase, allowing sulforaphane to form. Prolonged high heat can inactivate myrosinase; light steaming is gentler than long boiling. For thoroughly cooked or frozen broccoli, a small amount of raw mustard powder added after cooking can supply active myrosinase and increase sulforaphane formation.

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These nutrition values are provided for educational purposes only and are not medical advice. Values may vary depending on brand, preparation method, and serving size.