Nutrition for Broccoli

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, potassium and Vitamin K. It also contains significant amounts of manganese.

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

Calories from Carbs

Calories from Fat

Calories Similar to Broccoli

Some other vegetables with similar calories to broccoli by weight:

• Pumpkin Puree: same
• Kale: +1 calories
• Baby Carrots: +1 calories
• Nori: +1 calories

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:

• Spinach: same
• Kale: +0.1 grams
• Heart of Palm: -0.1 grams
• Parsley: +0.1 grams

Vitamins and Minerals in Broccoli

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

• Kale: +3.8 MG
• Brussels Sprouts: -3.8 MG
• Jalapeno: +27 MG
• Chives: -28 MG

Flavonoids and Carotenoids in Broccoli ^[3]

Broccoli Nutrition Chart

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

Other similar relatives:

• Peas
• Green Bean
• Cauliflower
• Water Chestnut
• Asparagus
• Scallion