Broccoli, raw
FDC 170379NLEA serving (148 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 96 · +3 vs Vegetables medianRaw broccoli scores 96 of 100 on the Nutrient Density Score, an Elite result and rank 22 of 60 among vegetables. Its defining figure is vitamin C, at 99% of the daily value per 100 grams, essentially a full day's worth of that nutrient for only 34 calories.
Most people cook broccoli by steaming or roasting, but the raw florets keep their crunch well for crudite platters and salads. A standard serving runs 148 grams, roughly one and a half cups chopped. No limits were flagged in this entry, and its produce aisle neighbor kohlrabi shares a similarly high score for anyone rotating vegetables.
See how this score is calculated, build a plate around broccoli, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 34 kcal | 2% |
| Total fat | 0.37 g | 0% |
| Saturated fat | 0.11 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 33 mg | 1% |
| Carbohydrate | 6.6 g | 2% |
| Dietary fiber | 2.6 g | 9% |
| Sugars | 1.7 g | |
| Protein | 2.8 g | 6% |
| Potassium | 316 mg | 7% |
| Calcium | 47 mg | 4% |
| Iron | 0.73 mg | 4% |
| Magnesium | 21 mg | 5% |
| Vitamin C | 89 mg | 99% |
| Vitamin A | 31 µg | 3% |
| Vitamin E | 0.78 mg | 5% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 50 kcal | 3% |
| Total fat | 0.55 g | 1% |
| Saturated fat | 0.17 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 49 mg | 2% |
| Carbohydrate | 9.8 g | 4% |
| Dietary fiber | 3.8 g | 14% |
| Sugars | 2.5 g | |
| Protein | 4.2 g | 8% |
| Potassium | 468 mg | 10% |
| Calcium | 70 mg | 5% |
| Iron | 1.1 mg | 6% |
| Magnesium | 31 mg | 7% |
| Vitamin C | 132 mg | 147% |
| Vitamin A | 46 µg | 5% |
| Vitamin E | 1.2 mg | 8% |
Source: USDA FoodData Central · Public domain
FDC 170379Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Kohlrabi, rawDensity 96 vs 96Grape leaves, rawDensity 97 vs 96Asparagus, rawDensity 97 vs 96Original analysis by NutriVerdict
In the kitchen and how to use it
Raw broccoli florets have a firm, slightly peppery bite that mellows into a softer, sweeter flavor once cooked. They are eaten raw with dips like ranch or hummus, shaved into salads, steamed as a simple side, roasted until the edges char, or stir-fried with garlic and soy sauce. The stalks, once peeled, are just as edible as the florets and work well sliced thin into slaws, and roasting at high heat until the tips blacken slightly brings out a nuttier flavor than steaming does.
Pick broccoli with tight, compact, deep green (or purplish) buds and firm stalks, avoiding heads that look yellow or have opened flowers, and keep it unwashed in a perforated bag in the refrigerator, where it stays fresh for about a week. One NLEA serving of raw broccoli runs just 34 calories and delivers 99% DV of vitamin C, making it an easy way to round out a plate with volume and crunch without adding much energy. Its 2.6 grams of fiber per serving also helps it feel more filling than the calorie count implies, and its 2.82 grams of protein per serving means it can be tossed raw into a grain bowl or salad to add a small amount of protein alongside a main source like chicken, beans, or tofu.
Frequently asked questions about broccoli, raw
How many calories are in broccoli?
One NLEA serving of raw broccoli (148 grams) has 34 calories.
Is broccoli a good source of vitamin C?
Yes, a serving of raw broccoli provides 99% DV of vitamin C.
What does broccoli pair well with?
It pairs well with garlic, lemon, cheese sauce, and sesame, and can be eaten raw, steamed, roasted, or stir-fried.