Nutrition for Broccoli

Calories, Protein, Vitamins and More


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Broccoli Nutrition Summary

One cup of broccoli (91 grams or 0.2 lb) contains 31 calories and 2.6 grams of protein. Broccoli consist of 89% water, 7% carbohydrates, 3% protein, and less than 1% of fat.

Broccoli is an excellent source of many nutrients, including dietary fiber, Vitamin C, calcium and potassium. It also contains significant amounts of Vitamin B6, pantothenic acid, folate, manganese and Vitamin K.

In one cup of broccoli:

  • Calories: 31
  • Protein: 2.6 g
  • Sugar: 1.5 g
  • Dietary fiber: 2.4 g
  • Fat: 0.3 g, (Saturated: 0.1 g)
  • Sodium: 30 mg
There is no significant amounts of cholesterol in broccoli.

See the Broccoli Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Broccoli, raw.

Calories in Broccoli

Broccoli has 31 calories per cup or 34 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

65 percent of calories in broccoli are from carbohydrates, 28% of calories are from protein and 7% of calories are from fat.

Calories from Carbs

The majority, or 65% of the calories in broccoli are from carbohydrates. The carbs in broccoli are mostly in the form of dietary fiber and sugar (62% and 38%). An excellent high-fiber food, a single cup of broccoli contains 9% of recommended daily values or 2.4 grams of dietary fiber.

  • Dietary fiber: 2.4 g
  • Sugar: 1.5 g
There is no significant amounts of starch in broccoli.

Calories from Fat

A small portion, or 7% the calories in broccoli are from fat. Broccoli is very low in total fat, with 0.3 grams per cup. It also is cholestrol free. Most of the fat in broccoli are healthier unsaturated fats:

  • Total fat: 0.3 g
  • Saturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol or monounsaturated fat in broccoli.

Calories Similar to Broccoli

Some other vegetables with similar calories to broccoli by weight:

Protein in Broccoli

One cup of broccoli has 2.6 grams of protein or about 5% of daily recommended intake. Although broccoli is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 2.57 g
  • Tryptophan: 0.03 g
  • Threonine: 0.08 g
  • Isoleucine: 0.07 g
  • Leucine: 0.12 g
  • Lysine: 0.12 g
  • Methionine: 0.03 g
  • Phenylalanine: 0.11 g
  • Valine: 0.11 g
  • Histidine: 0.05 g

Protein Similar to Broccoli

Some other vegetables with similar amounts of protein to broccoli by weight:

Vitamins and Minerals in Broccoli

An good source of many nutrients, broccoli contains abundant amounts of Vitamin C, calcium and potassium. In fact, a single cup of broccoli contains 108% of recommended daily values or 81.2 mg of Vitamin C.

Vitamins in broccoli (1 cup):
  • Vitamin a: 28.2 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.6 mg
  • Vitamin b6: 0.2 mg
  • Vitamin c: 81.2 mg
  • Vitamin e: 0.7 mg
  • Folate: 57.3 ug
  • Vitamin k: 92.5 ug
Minerals in broccoli (1 cup):
  • Calcium: 42.8 mg
  • Potassium: 287.6 mg
  • Iron: 0.7 mg
  • Magnesium: 19.1 mg
  • Zinc: 0.4 mg
  • Selenium: 2.3 ug
  • Phosphorus: 60.1 mg
  • Manganese: 0.2 mg
  • Choline: 17 mg
There is no significant amounts of copper, pantothenic acid or vitamin b12 in broccoli.

Similar to Broccoli for Vitamin C

Here are some other vegetables with similarly abundant amounts of Vitamin C to broccoli:

Flavonoids and Carotenoids in Broccoli [3]

Broccoli contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin and flavonoids luteolin, kaempferol and quercetin. In one cup of broccoli:

  • beta-carotene: 329 ug
  • alpha-carotene: 23 ug
  • lutein + zeaxanthin: 1277 ug
  • luteolin: 0.73 mg
  • kaempferol: 7.13 mg
  • Quercetin: 2.97 mg

Broccoli Nutrition Chart

Broccoli:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Broccoli in Cooking

Broccoli is in the top 10% of most popular ingredients for recipes. Broccoli can be consumed raw and is often chopped before cooking or serving. Most recipes call for one or two cups of broccoli.

Friends and Relatives of Broccoli

Foods commonly cooked with broccoli: Other similar relatives:


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