Raw broccoli

Vegetable

Item Rating: 88/100

1 serving (91 grams) contains 31 calories, 2.5 grams of protein, 0.3 grams of fat, and 6.0 grams of carbohydrates.

Nutrition Information

1 cup (91g)

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

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 2 cal (7.4%)

Protein: 10 cal (27.2%)

Carbs: 24 cal (65.4%)

About Raw broccoli

Raw broccoli is a green cruciferous vegetable native to the Mediterranean, widely cultivated and consumed globally. It serves as a staple in many cuisines, particularly Italian, where it’s often enjoyed fresh or lightly cooked. Nutritionally, broccoli is low in calories, high in fiber, and packed with vitamins such as Vitamin C and K, as well as folate and potassium. It is also a rich source of antioxidants like sulforaphane, contributing to its reputation as a superfood for its various health benefits. Its crisp, earthy flavor makes it a versatile addition to salads, dips, and raw vegetable plates.

Health Benefits

• Boosts immune health due to its high Vitamin C content (89 mg per 100 grams).
• Supports bone health with Vitamin K, providing 92 mcg per 100 grams to aid calcium absorption.
• May reduce inflammation with sulforaphane, which has been linked to improved cellular health.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie

Not suitable for: Low-fiber diets, certain thyroid conditions due to goitrogenic compounds

Selection and Storage

Store raw broccoli unwashed in the refrigerator in a loosely sealed bag for up to 5-7 days. Wash and trim before serving to maintain freshness and remove possible residues.

Common Questions About Raw broccoli Nutrition

Is raw broccoli high in protein?

Raw broccoli is not particularly high in protein; it contains about 2.6 grams of protein per 100 grams. While it provides some protein, it is primarily valued for its vitamins, minerals, and fiber content rather than being a protein-rich food.

Can I eat raw broccoli on a keto diet?

Yes, raw broccoli is keto-friendly. It contains only 4 grams of net carbs per 100 grams, making it a great low-carb vegetable to incorporate into a ketogenic diet due to its minimal carbohydrate content and high fiber.

What are the health benefits of eating raw broccoli?

Raw broccoli is rich in vitamin C (89 mg per 100 grams), vitamin K, and antioxidants like sulforaphane, which may have protective effects against inflammation and certain cancers. It also provides fiber for digestive health and supports overall immune function.

How much raw broccoli should I eat per serving?

A typical serving of raw broccoli is around 1 cup (about 91 grams), which provides around 31 calories, 6 grams of carbs, and 2.4 grams of fiber. Eating 1-2 servings daily can help you reap its nutritional benefits without overdoing it on fiber or carbs.

How does raw broccoli compare to steamed broccoli in nutrition?

Raw broccoli retains more vitamin C and sulforaphane, as these nutrients can be partially lost when heated. However, steaming broccoli improves the bioavailability of certain antioxidants like carotenoids and enhances its digestibility. Both forms are nutritious, but raw broccoli offers maximum vitamin retention.

Data Sources & Scientific References