Vegetables
Broccoli nutrition facts
A 1 undetermined stalk, large (11"-12" long) (280 g) serving of broccoli provides 98 calories, 7 g protein, 20 g carbohydrate, and 1 g fat — about 23% of its calories from protein, 68% from carbohydrate, and 9% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined stalk, large (11"-12" long) (280 g) | Per 100 g |
|---|---|---|
| Calories | 98 | 35 |
| Protein | 7 g | 2 g |
| Total carbohydrate | 20 g | 7 g |
| Total fat | 1 g | 0 g |
Vitamins & minerals
Per serving (280 g)
- Vitamin C
- 182 mg
- Vitamin A (RAE)
- 216 mcg
- Vitamin E
- 4.06 mg
- Vitamin K
- 395 mcg
- Thiamin (B1)
- 0.18 mg
- Riboflavin (B2)
- 0.34 mg
- Niacin (B3)
- 1.55 mg
- Vitamin B6
- 0.56 mg
- Folate (DFE)
- 302 mcg
- Magnesium
- 58.8 mg
- Phosphorus
- 188 mg
- Zinc
- 1.26 mg
- Copper
- 0.17 mg
- Manganese
- 0.54 mg
- Selenium
- 4.48 mcg
Photo by Tyrrell Fitness And Nutrition on Unsplash
Selecting, storing & prepping broccoli
- Selecting
- Choose tight, compact, deep-green florets. Yellowing florets are a sign broccoli is past its prime.
- Storing
- Keeps about 3–5 days in the refrigerator.
- Prepping
- Cut florets to a similar size so they cook evenly. Steaming preserves more nutrients than boiling, which leaches some vitamins into the cooking water.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined stalk, large (11"-12" long) (280 g), broccoli is an excellent source of Vitamin K, Vitamin C, Folate, Dietary Fiber, Vitamin B6, Vitamin E, Riboflavin, Vitamin A, and Manganese and a good source of Copper, Potassium, Thiamin, Phosphorus, Magnesium, Protein, Zinc, Iron, and Niacin.
Relatively high in Sodium per serving — worth noting if you are limiting them.
% of the FDA Daily Value per 1 undetermined stalk, large (11"-12" long) (280 g) serving.
Key metrics
Nutrient density
Per 100 kcal, broccoli delivers about 21% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More vitamin C than 97% of foods · 93% of vegetables
- More vitamin A than 86% of foods · 69% of vegetables
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest vegetables to broccoli by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in broccoli?
- A 1 undetermined stalk, large (11"-12" long) (280 g) serving of broccoli has about 98 calories. Per 100 g, it has 35 calories — a very low calorie density.
- How much protein is in broccoli?
- Broccoli provides about 7 g of protein per 1 undetermined stalk, large (11"-12" long) (280 g) serving, which is 13% of the Daily Value — a good source.
- What are the macros in broccoli?
- Per serving, broccoli has roughly 7 g protein, 20 g carbohydrate, and 1 g fat. By calories, that is 23% protein, 68% carbohydrate, and 9% fat.
- Is broccoli high in protein?
- Broccoli has a protein density of about 6.8 g per 100 kcal, and 23% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in broccoli?
- Per 1 undetermined stalk, large (11"-12" long) (280 g), broccoli is a notable source of Vitamin K, Vitamin C, Folate, Vitamin B6, Vitamin E, and Riboflavin. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of broccoli?
- Per 1 undetermined stalk, large (11"-12" long) (280 g), broccoli has 98 calories, 7 g protein, 20 g carbohydrate, and 1 g fat, plus notable amounts of Vitamin K, Vitamin C, Folate, Vitamin B6, Vitamin E, and Riboflavin. See the full nutrition facts label above for every vitamin and mineral.
Use it
More vegetables
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 168510 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Broccoli Nutrition Facts.” https://nutrifactshub.com/foods/broccoli