Broccolicalories and nutrition per 100 g

USDA FoodData Central data

100 g raw

31kcal

Protein, fat and carbs per 100 g

Protein: 2.6 g; 29% of energy
Fat: 0.1 g; 2% of energy
Carbs: 6.3 g; 70% of energy

Fiber: 2.4 g
Sugar: 1.4 g

Boiled, 100 g: 33 kcal
Roasted, 100 g: 36 kcal

On this page

Protein, fat and carbs per 100 g
How cooking changes it
What to pair it with
Vitamins and minerals per 100 g
Further reading
Similar foods

How cooking changes it

Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.

Method	Yield	Calories	Protein	Fat	Carbs
Raw	100%	31 kcal	2.6 g	0.1 g	6.3 g
Boiled	95%	33 kcal	2.7 g	0.1 g	6.6 g
Steamed	97%	32 kcal	2.7 g	0.1 g	6.5 g
Roasted	85%	36 kcal	3 g	0.1 g	7.4 g
Fried	90%	34 kcal	2.9 g	0.1 g	7 g

What to pair it with

A source of vitamin C
Pair it with buckwheat, legumes or greens — vitamin C boosts plant iron absorption.
Source: PMID 2507689, PMID 20200263

Vitamins and minerals per 100 g

Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.

Nutrient	Amount	% DV
Vitamin A	8 mcg	1%
Vitamin C	91.3 mg	122%
Vitamin E	0.15 mg	1%
Vitamin K	102 mcg	113%
Vitamin B1 (thiamine)	0.08 mg	7%
Vitamin B2 (riboflavin)	0.11 mg	10%
Vitamin B3 (niacin)	0.64 mg	5%
Vitamin B6 (pyridoxine)	0.19 mg	15%
Vitamin B9 (folate)	63 mcg	16%
Choline	18.7 mg	4%
Calcium	46 mg	5%
Iron	0.69 mg	4%
Magnesium	21 mg	7%
Phosphorus	67 mg	10%
Potassium	303 mg	12%
Sodium	36 mg	2%
Zinc	0.42 mg	5%
Selenium	1.6 mcg	3%
Copper	0.06 mg	7%
Manganese	0.2 mg	11%

How much do you need?

Work out your daily targets and log this food in your diary — cooking method included.

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Further reading

Data: USDA FoodData Central, record “Broccoli, raw”.

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