Broccoli
Broccoli, cooked
Categories
Cooking method
| Macros | per 100 g |
|---|---|
| Calories | 28 kcal |
| Protein | 3.1 g |
| Fat | 0.4 g |
| Carbs | 3.8 g |
Broccoli is a green cruciferous vegetable eaten raw in salads and crudité platters or cooked by steaming, roasting, or stir-frying as a side dish or ingredient in soups and pasta. Per 100 g, raw broccoli provides just 28 kcal, 3 g of protein, 0.4 g of fat, 4.8 g of carbohydrates and 2.7 g of dietary fibre, making it notably low in calories and relatively high in protein for a vegetable. It is a meaningful source of vitamin K at 101.6 mcg per 100 g, folate at 71 mcg, and vitamin C at 68.3 mg, alongside 316 mg of potassium and 48 mg of calcium. No glycemic index value is established for broccoli given its very low carbohydrate content. It fits vegan, vegetarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in broccoli?
Raw broccoli contains 28 kcal per 100 g, making it one of the lower-calorie vegetables available. A typical side-dish portion of around 150 g comes to roughly 42 kcal.
How much vitamin C is in broccoli?
Raw broccoli provides 68.3 mg of vitamin C per 100 g. Note that vitamin C is heat-sensitive, so steaming or quick cooking preserves more than boiling for extended periods.
Is broccoli keto-friendly?
Yes, broccoli is considered keto-friendly. With only 4.8 g of carbohydrates and 2.7 g of fibre per 100 g, its net carb content is low enough to fit comfortably within typical ketogenic carbohydrate limits.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 28.0 kcal |
| Protein | 3.1 g |
| Fat | 0.41 g |
| Carbs | 3.8 g |
| Sugars | 1.4 g |
| Fiber | 2.8 g |
| Starch | 0.10 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.070 g |
| Monounsaturated | 0.030 g |
| Polyunsaturated | 0.15 g |
| Trans | 0 g |
| Omega-3 | 0.10 g |
| Omega-6 | 0.058 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 40.0 mg |
| Iron | 0.61 mg |
| Magnesium | 18.0 mg |
| Phosphorus | 57.0 mg |
| Potassium | 212 mg |
| Sodium | 24.0 mg |
| Zinc | 0.39 mg |
| Copper | 0.050 mg |
| Manganese | 0.22 mg |
| Selenium | 1.3 mcg |
| Iodine | 2.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 77.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 40.1 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1.4 mg |
| Vitamin K | 88.1 mcg |
| Thiamin (B1) | 0.055 mg |
| Riboflavin (B2) | 0.090 mg |
| Niacin (B3) | 0.46 mg |
| Pantothenic acid (B5) | 0.28 mg |
| Vitamin B6 | 0.13 mg |
| Folate (B9) | 71.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 25.3 mg |
Other cooking states of Broccoli
Raw broccoli (28 kcal).
