1 serving (85 grams) contains 20 calories, 3.0 grams of protein, 0.0 grams of fat, and 4.0 grams of carbohydrates.
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Nutrition Information
Calories |
21.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 26.3 mg | 1% | |
| Total Carbohydrates | 4.3 g | 1% | |
| Dietary Fiber | 2.2 g | 7% | |
| Sugars | 1.1 g | ||
| protein | 3.2 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 42.8 mg | 3% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 0 mg | 0% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Broccoli florets
Broccoli florets are the flowering heads of the broccoli plant (Brassica oleracea), native to the eastern Mediterranean and Asia Minor but widely grown globally today. They are a common ingredient in a variety of cuisines including Mediterranean, Chinese, and American. Broccoli is packed with nutrients, including vitamin C, vitamin K, fiber, and antioxidants, making it one of the most nutrient-dense vegetables per calorie. The florets are commonly steamed, roasted, or sautéed to enhance both flavor and nutritional value. A 1-cup (91g) serving contains only about 31 calories while offering 2.5g of fiber and 89 mg of vitamin C, which is more than the daily requirement for most adults.
Health Benefits
- Supports immune health due to high levels of vitamin C (89 mg per cup), an antioxidant that helps protect cells.
- Promotes strong bones through its significant vitamin K content, with 92 mcg per cup helping with calcium regulation.
- Aids digestion as it contains 2.5g of dietary fiber per cup, supporting gut health and bowel regularity.
Dietary Considerations
Selection and Storage
Store broccoli florets in the crisper drawer of your refrigerator in a perforated bag to maintain freshness for up to 5 days. Wash just before use to prevent premature spoilage.
Common Questions About Broccoli florets Nutrition
Is broccoli high in protein?
Broccoli is not considered high in protein, but it does offer a moderate amount for a vegetable. One cup (91 grams) of chopped raw broccoli provides about 2.6 grams of protein. While it’s not a primary protein source, it’s a good addition to a balanced diet.
Can I eat broccoli on a keto diet?
Yes, broccoli is keto-friendly. It is low in carbs, with one cup of raw broccoli containing about 6 grams of total carbohydrates and 2.4 grams of fiber, resulting in 3.6 grams of net carbs. It’s a great vegetable choice for keto meals due to its nutritional value and low carb content.
What are the health benefits of eating broccoli?
Broccoli is packed with vitamins and antioxidants that offer numerous health benefits. It is an excellent source of vitamin C, vitamin K, and folate, and it contains compounds like sulforaphane that may help reduce inflammation and promote cancer prevention. It also supports immune health and digestion due to its fiber content.
What is the recommended portion size for broccoli?
A standard portion size for broccoli is about 1 cup of raw florets or 1/2 cup cooked, which amounts to roughly 90–150 grams. This portion contains only about 30–50 calories, making it a low-calorie option that can be enjoyed in larger quantities while still being mindful of overall intake.
How does broccoli compare to cauliflower in nutrition?
Broccoli and cauliflower are nutritionally similar, but broccoli is slightly higher in fiber, vitamin C, and vitamin K, while cauliflower contains fewer carbohydrates and calories per serving. Both are excellent sources of antioxidants and are versatile in cooking, but broccoli may provide more health benefits due to its higher phytonutrient content.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Broccoli florets DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
