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Broccoli

Broccoli

EverydayFresh

Broccoli is a cruciferous vegetable in the Brassica family, closely related to cabbage and cauliflower, known for its dense green florets and firm stalks. This nutrient-dense vegetable provides significant vitamin C, dietary fiber, and sulfur-containing compounds linked to antioxidant benefits. When fresh, it retains a crisp texture when raw and develops tender-crisp bite when steamed or roasted, with both florets and peeled stalks being edible.

Macro Impact

A 1 cup serving contains 31 calories, 3g protein, 6g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 31 calories?
Walking3.5 mph, moderate pace
7 min
YogaModerate effort, gentle pace
5 min
SwimmingModerate effort, freestyle
4 min
Biking12-14 mph, moderate effort
3 min
StairsStair climbing, moderate pace
4 min
Running5 mph (12 min/mile)
3 min

Nutrition Facts

Serving size1 cup (91 g)
Amount per serving
Calories31
% Daily Value*
Total Fat0.3g
0%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium30mg
1%
Total Carbohydrate6g
2%
Dietary Fiber2g
8%
Total Sugars2g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium39mg
3%
Iron0.7mg
4%
Potassium302mg
6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
6 / 275 g
2%
Fiber
2 / 28 g
8%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
3 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
5%
Leucine
0 / 3 g
4%
Lysine
0 / 2 g
5%
Methionine
0 / 1 g
3%
Phenylalanine
0 / 2 g
6%
Threonine
0 / 1 g
7%
Tryptophan
0 / 0 g
9%
Valine
0 / 2 g
6%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
6%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
1 / 15 mg
4%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
13%
Biotin, B7
6 / 30 mcg
21%
Cobalamin, B12
0 / 2 mcg
0%
Folate
57 / 400 mcg
14%
Vitamin A
28 / 800 mcg
4%
Vitamin C
89 / 83 mg
108%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
5%
Vitamin K
93 / 105 mcg
88%
Minerals
Calcium
39 / 1k mg
4%
Copper
0 / 1 mg
6%
Iron
1 / 13 mg
5%
Magnesium
19 / 370 mg
5%
Manganese
0 / 2 mg
10%
Phosphorous
64 / 700 mg
9%
Potassium
302 / 3k mg
10%
Selenium
2 / 55 mcg
4%
Sodium
30 / 2.3k mg
1%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
1%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
81 g
Caffeine
0 mg
Choline
17 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Broccoli, raw. USDA Foundational Foods. FDC ID 747447.
  2. 2.Broccoli, raw. USDA Standard Reference, Legacy. Food ID 170379.
  3. 3.Broccoli, raw. Canadian Nutrient File. Food ID 2374.
  4. 4.Broccoli, raw. Frida. Public Food Key 17.
  5. 5.Broccoli, fresh, raw. Australian Nutrient Database. Public Food Key F001905.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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