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 |
80.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.3 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 78.1 mg | 3% | |
| Total Carbohydrates | 15.6 g | 5% | |
| Dietary Fiber | 6.3 g | 22% | |
| Sugars | 3.9 g | ||
| protein | 6.5 g | 13% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 109.4 mg | 8% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 750 mg | 15% | |
* 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 Brokoli
Broccoli, a green cruciferous vegetable, hails from the Mediterranean region and has been a part of Italian cuisine since ancient times. It is highly regarded worldwide for its culinary versatility and nutritional density. Raw broccoli provides about 34 calories per 100 grams, with 2.7g of protein, 6.6g of carbohydrates, and minimal fat content (0.3g). It is an excellent source of vitamin C (89.2mg per 100g), dietary fiber (2.6g), and calcium (46mg), with notable amounts of iron and phytonutrients. Broccoli is celebrated for its role in a balanced diet, offering both macronutrients and vital micronutrients that help maintain overall health.
Health Benefits
- Supports immune function due to its high vitamin C content (89.23mg per 100g).
- Aids digestion as it provides 2.6g of dietary fiber per 100g, promoting gastrointestinal health.
- Supports bone health with calcium (46mg per 100g) and vitamin K from its phytonutrient profile.
- May reduce inflammation due to compounds like sulforaphane, a potent antioxidant.
- Enhances iron absorption, as vitamin C supports non-heme iron uptake.
Dietary Considerations
Selection and Storage
Store broccoli in the refrigerator, unwashed, in a breathable bag to maintain freshness for up to 1 week. Wash and cut just before cooking to preserve nutrients.
Common Questions About Brokoli Nutrition
Is broccoli a good source of protein?
Broccoli is relatively modest in protein content, offering about 2.7 grams of protein per 100 grams. While it’s not a primary protein source, it can contribute to daily protein intake, especially in plant-based diets, alongside its wealth of vitamins and minerals.
Can I eat broccoli on a keto diet?
Yes, broccoli is keto-friendly as it is low in net carbs. With 6.6 grams of total carbs and 2.6 grams of fiber per 100 grams, it provides about 4 grams of net carbs, making it a great low-carb option for keto dieters.
What are the health benefits of eating broccoli?
Broccoli is rich in vitamins C, K, and A, as well as fiber and antioxidants, which support immune health, bone health, and digestion. Its compounds like sulforaphane may also have anti-inflammatory and cancer-protective properties.
How much broccoli should I eat per serving?
A typical serving size of broccoli is about 1 cup (91 grams), which provides approximately 31 calories, 2.5 grams of protein, and 4 grams of net carbs. Adults are often recommended to include at least 1-2 servings of cruciferous vegetables daily as part of a balanced diet.
How does broccoli compare to cauliflower in nutrition?
Broccoli and cauliflower are similar, but broccoli has slightly more protein (2.7g vs. 1.9g) and calcium. It is also richer in vitamin C and vitamin K, whereas cauliflower is slightly lower in carbs, with about 5g of total carbs per 100 grams compared to broccoli's 6.6g.
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.
