Broccoli, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Raw broccoli is a vibrant, crunchy cruciferous vegetable with a fresh, slightly peppery flavor and a satisfying, dense floret texture. Its nutritional profile is remarkably lean, packing over 2.8g of protein and 2.6g of fiber into just 34 calories per 100g, making it a powerhouse of volume and nutrients for very few calories.
Calorie split: 27% protein · 65% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love raw broccoli for its satisfying crunch and clean, garden-fresh taste that pairs perfectly with dips like hummus or tzatziki. It's a go-to for healthy snacking and adds a vibrant, textural element to salads and crudités platters.
⚠️ Watch-outs & how to enjoy it better
Some find raw broccoli's cruciferous flavor bitter or sulfurous, and its high fiber content can cause digestive discomfort like bloating for some individuals. To counteract bitterness, try blanching it briefly or pairing it with a flavorful, fatty dip like ranch or a lemon-tahini sauce. For digestive ease, start with smaller portions and chew thoroughly.
Key benefits
- Excellent source of vitamin C and vitamin K
- High in fiber for digestive health
- Rich in sulforaphane, a potent antioxidant compound
- Very low in calories and fat
- Good plant-based source of protein
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The green florets of a broccoli head are actually thousands of unopened flower buds.
Full nutrition (USDA data · scales with serving)
| Water | 89.3 g |
| Energy | 34.0 kcal |
| Energy | 141 kj |
| Protein | 2.8 g |
| Total lipid (fat) | 0.37 g |
| Ash | 0.87 g |
| Carbohydrate, by difference | 6.6 g |
| Fiber, total dietary | 2.6 g |
| Total Sugars | 1.7 g |
| Sucrose | 0.10 g |
| Glucose | 0.49 g |
| Fructose | 0.68 g |
| Lactose | 0.21 g |
| Maltose | 0.21 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 47.0 mg |
| Iron, Fe | 0.73 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 66.0 mg |
| Potassium, K | 316 mg |
| Sodium, Na | 33.0 mg |
| Zinc, Zn | 0.41 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.21 mg |
| Selenium, Se | 2.5 ug |
| Vitamin C, total ascorbic acid | 89.2 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.12 mg |
| Niacin | 0.64 mg |
| Pantothenic acid | 0.57 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 63.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 63.0 ug |
| Folate, DFE | 63.0 ug |
| Choline, total | 18.7 mg |
| Betaine | 0.10 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 31.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 361 ug |
| Carotene, alpha | 25.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 623 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1403 ug |
| Vitamin E (alpha-tocopherol) | 0.78 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.17 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.04 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 102 ug |
| Vitamin K (Dihydrophylloquinone) | 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 | 0.11 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.08 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.02 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.03 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.11 g |
| PUFA 18:2 | 0.05 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 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 | 0.08 g |
| Leucine | 0.13 g |
| Lysine | 0.14 g |
| Methionine | 0.04 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.12 g |
| Tyrosine | 0.05 g |
| Valine | 0.13 g |
| Arginine | 0.19 g |
| Histidine | 0.06 g |
| Alanine | 0.10 g |
| Aspartic acid | 0.33 g |
| Glutamic acid | 0.54 g |
| Glycine | 0.09 g |
| Proline | 0.11 g |
| Serine | 0.12 g |
FAQ
Is raw broccoli healthier than cooked?
Both have benefits. Raw broccoli retains more heat-sensitive vitamin C and myrosinase (the enzyme that forms sulforaphane). Cooking can make some nutrients more bioavailable and may be easier to digest for some people.
How do I keep raw broccoli fresh?
Store unwashed broccoli in a perforated plastic bag in the refrigerator's crisper drawer. It should last for 3-5 days. Washing before storage can promote mold.
Can eating raw broccoli cause gas?
Yes, for some people. Broccoli contains raffinose, a complex sugar that can be difficult to digest, leading to gas and bloating. Chewing thoroughly and starting with smaller portions can help.
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 0.34 kcal/g · 33% calories from protein · 2.6 g fiber · 1.7 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: 0.10 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.