1 serving (91 grams) contains 31 calories, 2.5 grams of protein, 0.3 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
31 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 30 mg | 1% | |
| Total Carbohydrates | 6 g | 2% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 1.5 g | ||
| protein | 2.5 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 43 mg | 3% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 288 mg | 6% | |
* 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 Brocolis
Broccoli is a nutrient-dense green vegetable belonging to the Brassica family, native to the Mediterranean and widely used in global cuisines such as Italian, Chinese, and American. It is low-calorie (34 kcal per 100g) and rich in fiber (2.6g), protein (2.7g), and essential micronutrients like vitamin C (89mg), calcium (47mg), and iron (0.77mg). Broccoli is known for its vibrant green florets that can be eaten raw, steamed, roasted, or added to a variety of dishes including stir-fries, soups, and salads. Its nutritional profile makes it a popular choice for health-conscious diets.
Health Benefits
- Boosts immune health: Broccoli is an excellent source of vitamin C, providing 99% of the daily recommended intake per 100g.
- Supports bone health: Contains calcium (47mg per 100g) and vitamin K, which are important for bone density.
- Promotes digestion: High fiber content (2.6g per 100g) helps maintain healthy bowel movements and gut health.
Dietary Considerations
Selection and Storage
Store broccoli in a plastic bag in the refrigerator to maintain its freshness for up to 4-5 days. Wash just before use to prevent premature spoilage.
Common Questions About Brocolis Nutrition
Is broccoli high in protein?
Broccoli is not considered a high-protein food but does provide a moderate amount. One cup of raw broccoli (about 91 grams) contains approximately 2.75 grams of protein, making it a good option for adding plant-based protein to your diet.
Can I eat broccoli on a keto diet?
Yes, broccoli can be included in a keto diet. One cup of raw broccoli contains around 6.6 grams of total carbohydrates, but 2.6 grams of it is fiber, resulting in only 4 grams of net carbs. It's a nutrient-dense, low-carb vegetable suitable for keto.
What are the main health benefits of eating broccoli?
Broccoli is rich in vitamins C and K, as well as fiber and antioxidants. It supports immune health, may improve bone strength, and promotes digestive health due to its fiber content. Its low calorie and high nutrient density make it a great choice for overall well-being.
What is the recommended serving size for broccoli?
A standard serving size of broccoli is 1 cup of raw chopped broccoli (about 91 grams). This portion contains roughly 34 calories, 2.6 grams of fiber, and a variety of vitamins and minerals. It's an excellent way to add nutrition to meals while keeping calories low.
How does broccoli compare to cauliflower nutritionally?
Broccoli provides slightly more calories (34 vs. 25 per cup), protein (2.75 vs. 1.92 grams), and fiber (2.6 vs. 2 grams) than cauliflower. Both are rich in vitamins and great low-calorie vegetables, but broccoli is higher in vitamin C and vitamin K, while cauliflower is slightly lower in carbs.
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.
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.
