Broccoli, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Raw broccoli is a vibrant green cruciferous vegetable with a firm, crisp texture and a distinctive, mildly bitter, earthy flavor that can have a subtle nutty or peppery finish. Its tight florets and sturdy stalk make it a satisfyingly crunchy snack. Nutritionally, it's a powerhouse, delivering an impressive 2.57 grams of protein and 2.4 grams of fiber for just 32 calories per 100g.
💚 Why it's loved
People love raw broccoli for its satisfying crunch and fresh, clean taste that pairs perfectly with dips like hummus or ranch. Its versatility allows it to be shredded into slaws, tossed into salads, or simply enjoyed on its own as a wholesome, filling snack.
⚠️ Watch-outs & how to enjoy it better
Some find the raw flavor too bitter or sulfurous, and it can cause gas or bloating in sensitive individuals due to its raffinose content. To counteract bitterness, try pairing it with a creamy, fatty dip like tzatziki or a lemony vinaigrette. To minimize digestive discomfort, chew thoroughly or opt for lightly steamed broccoli, which breaks down some of the tough fibers.
Key benefits
- Excellent source of vitamin C and vitamin K
- Rich in dietary fiber for digestive health
- Contains sulforaphane, a potent antioxidant compound
- High in protein for a non-starchy vegetable
- Low in calories and naturally low in fat
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The green florets of broccoli are actually clusters of thousands of unopened flower buds, making the entire head a giant, edible flower bud in waiting.
Full nutrition (scales with serving)
| Water | 90.0 g |
| Energy | 32.0 kcal |
| Energy | 132 kj |
| Nitrogen | 0.41 g |
| Protein | 2.6 g |
| Total lipid (fat) | 0.34 g |
| Total fat (NLEA) | 0.07 g |
| Ash | 0.83 g |
| Carbohydrate, by difference | 6.3 g |
| Carbohydrate, by summation | 3.8 g |
| Fiber, total dietary | 2.4 g |
| Fiber, soluble | 0.00 g |
| Fiber, insoluble | 2.4 g |
| Sugars, Total | 1.4 g |
| Sucrose | 0.01 g |
| Glucose | 0.58 g |
| Fructose | 0.82 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 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 |
| Manganese, Mn | 0.20 mg |
| Selenium, Se | 1.6 ug |
| Vitamin C, total ascorbic acid | 53.3 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.11 mg |
| Niacin | 0.64 mg |
| Pantothenic acid | 0.61 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 65.0 ug |
| Vitamin A, RAE | 8.0 ug |
| Carotene, beta | 93.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 745 ug |
| Phytoene | 0.00 ug |
| Phytofluene | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.15 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.04 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 102 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Fatty acids, total saturated | 0.04 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 | 0.03 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.01 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 14:1 c | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 17:1 c | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 18:1 c | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 20:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.02 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:2 c | 0.02 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 c | 0.00 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 20:2 c | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 c | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:4c | 0.00 g |
| 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 broccoli?
Both are excellent. Raw broccoli retains more heat-sensitive vitamin C, but cooking (especially steaming) can make some nutrients like beta-carotene more bioavailable and may increase the availability of sulforaphane.
Why does raw broccoli sometimes taste bitter?
The bitterness comes from naturally occurring compounds called glucosinolates. The perception of bitterness varies genetically among individuals. Pairing with salt, acid (like lemon), or fat can balance this flavor.
How do I keep raw broccoli fresh longer?
Store it unwashed in a perforated plastic bag in the refrigerator's crisper drawer. It should last 4-5 days. If it starts to wilt, you can revive it by soaking the florets in ice water for 15 minutes.