Broccoli, flower clusters, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Raw broccoli florets are compact, deep-green clusters with a firm, crisp texture and a fresh, slightly peppery, and mildly bitter flavor. Nutritionally, they are a low-calorie powerhouse, delivering a notable 2.98g of protein and 2.3g of fiber per 100g, with a modest 5.06g of carbohydrates.
Calorie split: 34% protein · 57% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People adore raw broccoli for its satisfying crunch and fresh, garden-like flavor that elevates salads, crudités platters, and healthy snacks. Its versatility allows it to be eaten alone with dips or combined into countless dishes, making it a staple in health-conscious kitchens.
⚠️ Watch-outs & how to enjoy it better
Some find the raw florets' bitter compounds and sulfurous notes (from glucosinolates) unpalatable, and the tough texture can be challenging for those with sensitive digestion. To counteract bitterness, pair with a creamy, high-fat dip like hummus or ranch, or lightly steam the florets to soften the texture and mellow the flavor.
Key benefits
- Excellent source of dietary fiber for digestive health.
- High in vitamin C, supporting immune function.
- Provides plant-based protein for muscle maintenance.
- Contains sulforaphane, a compound studied for its health benefits.
- Low in fat and calories, suitable for weight management.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The green 'trees' we eat are actually the flower buds of the plant; if left unharvested, they would bloom into small, bright yellow flowers.
Full nutrition (USDA data · scales with serving)
| Water | 90.7 g |
| Energy | 28.0 kcal |
| Energy | 118 kj |
| Protein | 3.0 g |
| Total lipid (fat) | 0.35 g |
| Ash | 0.92 g |
| Carbohydrate, by difference | 5.1 g |
| Fiber, total dietary | 2.3 g |
| Total Sugars | 1.5 g |
| Calcium, Ca | 48.0 mg |
| Iron, Fe | 0.88 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 66.0 mg |
| Potassium, K | 325 mg |
| Sodium, Na | 27.0 mg |
| Zinc, Zn | 0.40 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.23 mg |
| Selenium, Se | 3.0 ug |
| Vitamin C, total ascorbic acid | 93.2 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.12 mg |
| Niacin | 0.64 mg |
| Pantothenic acid | 0.54 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 71.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 71.0 ug |
| Folate, DFE | 71.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 3000 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.05 g |
| SFA 16:0 | 0.05 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 18:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 0.17 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.13 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.03 g |
| Threonine | 0.09 g |
| Isoleucine | 0.11 g |
| Leucine | 0.13 g |
| Lysine | 0.14 g |
| Methionine | 0.03 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.08 g |
| Tyrosine | 0.06 g |
| Valine | 0.13 g |
| Arginine | 0.14 g |
| Histidine | 0.05 g |
| Alanine | 0.12 g |
| Aspartic acid | 0.21 g |
| Glutamic acid | 0.38 g |
| Glycine | 0.10 g |
| Proline | 0.11 g |
| Serine | 0.10 g |
FAQ
Is raw broccoli healthier than cooked?
Both have benefits. Raw broccoli retains more heat-sensitive nutrients like vitamin C and myrosinase (an enzyme for sulforaphane). Cooking, especially steaming, makes some nutrients more bioavailable and can be easier to digest.
How do I make raw broccoli less bitter?
Soak chopped florets in cold water for 30 minutes to draw out some bitter compounds. Pairing with salty, fatty, or acidic foods (like cheese, nuts, or lemon juice) also balances the flavor.
Can I eat the broccoli stem raw?
Yes, the stem is edible and sweet, but it's tougher. Peel off the fibrous outer layer and slice the inner core thinly for a crisp, mild addition to salads or slaws.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.28 kcal/g · 43% calories from protein · 2.3 g fiber · 1.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.08 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.