Broccoli raw: calories & nutrition facts
100 g of broccoli raw contain 35 kcal (148 kJ), 3.6 g protein, 2.3 g carbohydrates (of which 1.4 g sugar), 0.6 g fat and 3 g fiber.
Source: German Nutrient Database (BLS 4.0), Max Rubner-Institut.
- Calories
- 35 kcal
- Protein
- 3.6 g
- Carbs
- 2.3 g
- Fat
- 0.6 g
- Fiber
- 3 g
- Sugar
- 1.4 g
- Salt
- 0.07 g
Nutrition for your portion
- Calories
- 35 kcal
- Protein
- 3.6 g
- Carbs
- 2.3 g
- Sugar
- 1.4 g
- Fat
- 0.6 g
- Fiber
- 3 g
for 100 g
Energy split
- Protein50 %
- Carbs32 %
- Fat18 %
All nutrition facts per 100 g
| Nutrient | Amount | % NRV |
|---|---|---|
| Energy | 35 kcal / 148 kJ | |
| MACRONUTRIENTS | ||
| Protein | 3.6 g | |
| Fat | 0.6 g | |
| Saturated fatty acids | 0.12 g | |
| Monounsaturated fatty acids | 0.04 g | |
| Polyunsaturated fatty acids | 0.26 g | |
| Omega-3 fatty acids | 0.18 g | |
| Omega-6 fatty acids | 0.08 g | |
| Cholesterol | 0 mg | |
| Carbohydrates | 2.3 g | |
| Sugar | 1.4 g | |
| Starch | 0.55 g | |
| Lactose | Traces | |
| Fiber | 3 g | |
| Alcohol | 0 g | |
| Water | 87.6 g | |
| Salt | 0.07 g | |
| VITAMINS | ||
| Vitamin A (retinol equivalent) | 114 µg | 14 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 2.2 mg | 18 % |
| Vitamin K | 187 µg | 249 % |
| Vitamin B1 (thiamine) | 0.15 mg | 14 % |
| Vitamin B2 (riboflavin) | 0.12 mg | 9 % |
| Niacin | 1.4 mg | 9 % |
| Pantothenic acid | 0.61 mg | 10 % |
| Vitamin B6 | 119 µg | 9 % |
| Biotin | 4.1 µg | 8 % |
| Folate | 89 µg | 45 % |
| Vitamin B12 | 0 µg | 0 % |
| Vitamin C | 81 mg | 101 % |
| MINERALS | ||
| Sodium | 26 mg | |
| Potassium | 396 mg | 20 % |
| Calcium | 43 mg | 5 % |
| Magnesium | 27 mg | 7 % |
| Phosphorus | 45.3 mg | 6 % |
| Iron | 0.98 mg | 7 % |
| Zinc | 0.66 mg | 7 % |
| Iodine | 2 µg | 1 % |
| Copper | 66 µg | 7 % |
| Manganese | 367 µg | 18 % |
% NRV = share of the EU nutrient reference value for adults (Regulation 1169/2011). “Traces” = below the limit of quantification.
Variants & preparations
- Broccoli baked · 50 kcal
- Broccoli fried without fat (pan) · 71 kcal
- Broccoli stewed · 39 kcal
- Broccoli boiled · 33 kcal
- Broccoli deep-frozen · 31 kcal
- Broccoli deep-frozen, baked · 45 kcal
- Broccoli deep-frozen, fried without fat (pan) · 63 kcal
- Broccoli deep-frozen, stewed · 34 kcal
- Broccoli deep-frozen, boiled · 33 kcal
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German Nutrient Database (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner-Institut, 2025 · G312100 · Data: BLS 4.0 (2025)