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 Fresh broccoli
Broccoli is a vegetable from the Brassicaceae family, originating in the Mediterranean, where it has been cultivated since ancient Roman times. It is now a staple in many cuisines, including Italian, Chinese, and American, often enjoyed steamed, roasted, or raw. Known for its dense nutrient profile, broccoli is low in calories—about 55 calories per cup (91g)—and rich in vitamins C, K, and A, fiber, and various antioxidants. It also provides minerals such as iron, potassium, and calcium. Its dark green color reflects its high chlorophyll content, while the edible florets and stalk are excellent sources of phytonutrients like sulforaphane, which has been studied for potential health benefits. Broccoli’s versatile flavor makes it a healthy addition to a variety of dishes.
Health Benefits
- Rich in vitamin C (89 mg per cup), broccoli strengthens the immune system and supports collagen production.
- High vitamin K content (92 mcg per cup) supports healthy blood clotting and bone health.
- Contains fiber (2.4 g per cup), promoting digestive health and regularity.
- Sulforaphane, a phytonutrient in broccoli, has potential anti-cancer properties by aiding in cellular detoxification.
- Broccoli provides potassium (457 mg per cup), which helps maintain healthy blood pressure levels.
Dietary Considerations
Selection and Storage
Store broccoli in the refrigerator for up to 5 days in a perforated plastic bag to maintain freshness. Wash immediately before use to reduce spoilage.
Common Questions About Fresh broccoli Nutrition
Is fresh broccoli high in protein?
Fresh broccoli contains a moderate amount of protein for a vegetable, with about 2.6 grams of protein per 100 grams (approximately 1 cup of chopped broccoli). While it is not a primary protein source, it contributes to overall protein intake, especially in plant-based diets.
Can I eat fresh broccoli on a keto diet?
Yes, fresh broccoli is an excellent choice for a keto diet. It is low in carbs, containing only about 4 grams of net carbs per 100 grams, while also being high in fiber and nutrients. It can be steamed, roasted, or added to stir-fries for a versatile keto-friendly option.
What are the health benefits of eating fresh broccoli?
Fresh broccoli is packed with vitamins and minerals, including vitamin C, vitamin K, folate, and potassium. It is also a great source of antioxidants and phytonutrients that support immune function and may reduce the risk of chronic diseases like heart disease and cancer. Additionally, its high fiber content aids in digestion.
What is the recommended portion size for fresh broccoli?
A typical serving size of fresh broccoli is about 1 cup (91 grams) of chopped florets. This provides only about 31 calories, making it a nutrient-dense food that can be eaten in larger quantities without significantly impacting calorie intake.
How does fresh broccoli compare to frozen broccoli in nutrition?
Fresh and frozen broccoli are nutritionally similar, as freezing preserves most of the vitamins and minerals. However, fresh broccoli typically has a slight edge in texture and taste, while frozen broccoli may lose some vitamin C during the freezing process. Both are excellent choices for a healthy diet.
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.
