Broccoli, raw
Per 100 g, Broccoli, raw provides 31 kcal, making it a very low-calorie food. It contains 2.57 g of protein, 6.27 g of carbohydrate and 0.34 g of fat, with 2.4 g of dietary fibre. Per 100 g it is an excellent source of vitamin C.
Full nutrition facts per 100 g
| Nutrient | Amount | %DV* |
|---|---|---|
| Protein | 2.57 g | 5% |
| Total fat | 0.34 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Carbohydrates | 6.27 g | 2% |
| Fibre | 2.4 g | 9% |
| Sugars | 1.4 g | |
| Sodium | 36 mg | 2% |
| Potassium | 303 mg | 6% |
| Calcium | 46 mg | 4% |
| Iron | 0.69 mg | 4% |
| Magnesium | 21 mg | 5% |
| Vitamin C | 91.3 mg | 101% |
| Vitamin A | 8 µg | 1% |
* Percent Daily Values are based on a 2,000-calorie reference diet (FDA). Your needs may differ.
About Broccoli
Raw broccoli brings a firm, faintly peppery crunch to crudité platters, slaws and salads, though most people know it better lightly steamed or stir-fried alongside noodles and roasts. Eaten raw, it keeps every bit of its natural vitamin content intact.
At just 31 kcal per 100 g, it's a low-energy vegetable that still carries 2.57 g of protein and 2.4 g of fibre against only 6.27 g of carbohydrate, of which 1.4 g is naturally occurring sugar. Its standout figure is vitamin C at 91.3 mg per 100 g, a notably high level for a vegetable of this calorie density, alongside a smaller amount of vitamin A (8 mcg) and a respectable 303 mg of potassium and 46 mg of calcium. Because vitamin C is sensitive to heat and breaks down in boiling water, raw or briefly steamed broccoli retains more of it than a long simmer would. Tossing it raw into a salad, or blanching it only until bright green, is a simple way to keep that advantage.