One portion of broccoli has more vitamin C than an orange, and from the same portion the body will also absorb more calcium than from a glass of milk. Broccoli's selenium content also provides us with anti-cancer and anti-viral benefits. Sulforaphane in broccoli might help cure cases of type 2 diabetes. It also encourages production of enzymes that protect blood vessels, and recent research has suggested it might be able to reduce cell damage by as much as 70%.
A rich source of: vitamin C, vitamin K, folate, vitamin B6, chromium, Vitamin e.
Broccoli, green, raw
| Energy (kcal) | 34 |
| Energy (kJ) | 146 |
| Water (g) | 88.2 |
| Starch (g) | 0.6 |
| Total sugars (g) | 1.9 |
| Glucose (g) | 0.7 |
| Galactose (g) | 0 |
| Fructose (g) | 1.2 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 4.3 |
| Protein (g)/100kcal | 12.7 |
| Protein % of calories | 50.6 |
| Carbohydrate (g) | 3.2 |
| Carbohydrate (g)/100kcal | 9.4 |
| Carb % of calories | 37.7 |
| Fat (g) | 0.6 |
| Fat (g)/100kcal | 1.8 |
| Fat % of calories | 15.9 |
| Satd FA /100g fd (g) | 0.2 |
| Omega 3 /100g | 0.2 |
| Omega 6 /100g | 0.1 |
| Mono FA /100g food (g) | 0.1 |
| Poly FA /100g food (g) | 0.3 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 15 |
| Potassium (mg) | 465 |
| Calcium (mg) | 66 |
| Magnesium (mg) | 51 |
| Phosphorus (mg) | 121 |
| Iron (mg) | 2.3 |
| Copper (mg) | 0.3 |
| Zinc (mg) | 1.1 |
| Chloride (mg) | 63 |
| Manganese (mg) | 0.9 |
| Selenium (µg) | 1 |
| Iodine (µg) | N |
| Vitamin D (µg) | 0.1 |
| Vitamin E (mg) | 1.9 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 0.8 |
| Tryptophan/60 (mg) | 1.1 |
| Niacin equivalent (mg) | 1.9 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 36 |
| Pantothenate (mg) | 0.5 |
| Biotin (µg) | N |
| Vitamin C (mg) | 6 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 2.5 |
| AOAC fibre (g) | 4 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 117 |
| Carotene (µg) | 393 |
| Retinol Equivalent (µg) | 183 |
Broccoli, green, steamed
| Energy (kcal) | 34 |
| Energy (kJ) | 142 |
| Water (g) | 88.4 |
| Starch (g) | 0.8 |
| Total sugars (g) | 2 |
| Glucose (g) | 0.8 |
| Galactose (g) | 0 |
| Fructose (g) | 0.9 |
| Sucrose (g) | 0.3 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 4.1 |
| Protein (g)/100kcal | 12.1 |
| Protein % of calories | 48.2 |
| Carbohydrate (g) | 3.5 |
| Carbohydrate (g)/100kcal | 10.3 |
| Carb % of calories | 41.2 |
| Fat (g) | 0.5 |
| Fat (g)/100kcal | 1.5 |
| Fat % of calories | 13.2 |
| Satd FA /100g fd (g) | 0.1 |
| Mono FA /100g food (g) | 0.1 |
| Poly FA /100g food (g) | 0.2 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 74 |
| Potassium (mg) | 123 |
| Calcium (mg) | 122 |
| Magnesium (mg) | 17 |
| Phosphorus (mg) | 92 |
| Iron (mg) | 0.6 |
| Copper (mg) | N |
| Zinc (mg) | 0.6 |
| Chloride (mg) | N |
| Manganese (mg) | 0.2 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | N |
| Vitamin E (mg) | 1.3 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 0.5 |
| Tryptophan/60 (mg) | 1.1 |
| Niacin equivalent (mg) | 1.6 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0.4 |
| Folate (µg) | N |
| Pantothenate (mg) | N |
| Biotin (µg) | N |
| Vitamin C (mg) | 2 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 2.6 |
| AOAC fibre (g) | 3.8 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 34 |
| Carotene (µg) | 634 |
| Retinol Equivalent (µg) | 140 |