Broccoli
100 g raw
31 kcal
Boiled, 100 g
33 kcal
Roasted, 100 g
36 kcal
Protein, fat and carbs per 100 g
- Protein
- 2.6 g
- Fat
- 0.1 g
- Carbs
- 6.3 g
- Fiber
- 2.4 g
- Sugar
- 1.4 g
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.
Open the calculator