Broccoli, raw
Common food
Photo: Wikipedia
Raw broccoli is a crunchy, tree-like cruciferous vegetable with a fresh, slightly peppery, and subtly sweet flavor. Its dense florets and firm stalk provide a satisfying snap, offering a nutrient-dense crunch at just 39 calories per 100 grams. It is a standout source of vitamin C and vitamin K, with a notable fiber content that supports digestion.
💚 Why it's loved
People love raw broccoli for its vibrant color, satisfying crunch, and versatility as a healthy snack or salad base. It's a staple in crudités platters and pairs perfectly with creamy dips, making healthy eating feel indulgent.
⚠️ Watch-outs & how to enjoy it better
Some find raw broccoli's sulfuric, cruciferous flavor and tough texture unappealing, and it can cause temporary gas or bloating due to its fiber and raffinose content. To counteract this, try chopping it finely and letting it sit for 10 minutes before eating, or pair it with a digestive-friendly dip like hummus. Those with thyroid conditions may want to moderate intake, as very high amounts of raw cruciferous vegetables can affect iodine uptake.
Key benefits
- Excellent source of immune-boosting vitamin C
- High in vitamin K for bone health
- Provides dietary fiber for digestive health
- Contains sulforaphane, a compound studied for cellular health
- Low in calories and carbohydrates
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The part we eat is actually an immature flower head; if left unharvested, those tiny green buds would bloom into small yellow flowers.
Full nutrition (scales with serving)
| Water | 90.0 g |
| Energy | 39.0 kcal |
| Protein | 2.6 g |
| Total lipid (fat) | 0.34 g |
| Carbohydrate, by difference | 6.3 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 1.4 g |
| Calcium, Ca | 46.0 mg |
| Iron, Fe | 0.69 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 67.0 mg |
| Potassium, K | 303 mg |
| Sodium, Na | 36.0 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 1.6 ug |
| Vitamin C, total ascorbic acid | 91.3 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.11 mg |
| Niacin | 0.64 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 65.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 65.0 ug |
| Folate, DFE | 65.0 ug |
| Choline, total | 18.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 93.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 745 ug |
| Vitamin E (alpha-tocopherol) | 0.15 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 102 ug |
| Fatty acids, total saturated | 0.04 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 16:0 | 0.03 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.02 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 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 |
| Cholesterol | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is raw broccoli more nutritious than cooked?
It depends on the nutrient. Raw broccoli retains more heat-sensitive vitamin C, while cooking can increase the bioavailability of some antioxidants like beta-carotene and make certain compounds easier to digest.
How do I make raw broccoli more tender?
You can 'massage' it: toss florets with a little olive oil and salt, then gently squeeze and rub them with your hands for a minute or two. This breaks down some cell walls, softening the texture and reducing bitterness.
Why does raw broccoli sometimes cause gas?
Broccoli contains raffinose, a complex sugar that humans lack the enzyme to fully digest. It ferments in the large intestine, producing gas. Soaking chopped broccoli in water for 30 minutes before eating can help reduce this effect.