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raw broccoli.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

broccoli

Recipes with raw broccoli + Add to pantry

SERVING

CALORIES

PROTEIN

2.8g

CARBS

6.6g

FAT

0.40g

FIBER

2.6g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories34kcal—

Protein2.8g6%

Carbohydrates6.6g2%

Fiber2.6g9%

Sugar1.7g3%

Total fat0.40g1%

Saturated fat0.06g0%

Trans fat0g—

Cholesterol0mg0%

Water89.3g—

MINERALS

Sodium33mg1%

Potassium316mg7%

Calcium47mg4%

Iron0.70mg4%

Magnesium21mg5%

Phosphorus66mg5%

Zinc0.40mg4%

Copper0.05mg6%

Manganese0.21mg9%

Selenium2.5µg5%

VITAMINS

Vitamin A31µg3%

Vitamin C89.2mg99%

Vitamin D0µg0%

Vitamin E0.78mg5%

Vitamin K102µg85%

Thiamin (B1)0.07mg6%

Riboflavin (B2)0.12mg9%

Niacin (B3)0.64mg4%

Pantothenic acid (B5)0.57mg11%

Vitamin B60.18mg11%

Folate (B9)63µg16%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup91g

1 tablespoon5.7g

1 teaspoon1.9g

1 ml0.4g

1 liter379.2g

1 piece25g

HEALTH BENEFITS

Why eat it.

✓Excellent source of Vitamin C and Vitamin K, supporting immune function and bone health.
✓Contains sulforaphane, a plant compound linked to potential anti-cancer properties and improved heart health.
✓High in fiber, which aids digestion, promotes satiety, and supports a healthy gut microbiome.
✓Rich in antioxidants like lutein and zeaxanthin, which are beneficial for eye health.

COOKING TIPS

In the kitchen.

1For optimal nutrient retention and a crisp-tender texture, steam or lightly sauté broccoli instead of boiling.
2Roast florets at 400°F (200°C) with olive oil and seasonings until the edges are crispy and caramelized to bring out a nutty, sweet flavor.
3Do not discard the stalk; peel its tough outer layer and slice the tender core for use in stir-fries, slaws, or soups.
4To maximize the formation of beneficial sulforaphane, chop broccoli and let it rest for 30-40 minutes before cooking.

STORAGE

Keep it fresh.

Store unwashed raw broccoli in a loose or perforated plastic bag in the refrigerator's crisper drawer for up to 5 days.
For longer storage, blanch florets for 2-3 minutes, plunge into an ice bath, drain thoroughly, and freeze in an airtight container for up to 12 months.

FAQ

Frequently asked questions.

Is raw broccoli healthy?

Yes, raw broccoli is exceptionally healthy. It's packed with vitamins C and K, dietary fiber, and beneficial plant compounds like sulforaphane. These nutrients support immune function, bone health, digestion, and may offer protective effects against certain diseases.

What are the main nutritional benefits of raw broccoli?

Raw broccoli is an excellent source of Vitamin C, crucial for immune health, and Vitamin K, vital for blood clotting and bone health. It's also high in fiber, aiding digestion, and contains antioxidants like lutein and zeaxanthin, beneficial for eye health. Additionally, it provides sulforaphane, a compound linked to potential anti-cancer properties.

How many calories and carbs are in raw broccoli?

Per 100 grams, raw broccoli contains approximately 34 calories and 6.6 grams of carbohydrates. It also provides about 2.8 grams of protein and 0.4 grams of fat, making it a low-calorie, nutrient-dense vegetable.

Can you eat raw broccoli, and is it safe?

Yes, raw broccoli is perfectly safe and nutritious to eat. Many people enjoy it in salads or as a crunchy snack with dips. While some individuals might experience gas or bloating due to its fiber content, it is generally well-tolerated.

Is raw broccoli good for weight loss?

Absolutely, raw broccoli is an excellent food for weight loss. It's very low in calories but high in fiber, which helps you feel full and satisfied, reducing overall calorie intake. Its nutrient density also ensures you get essential vitamins and minerals while on a calorie-restricted diet.

Is raw broccoli keto-friendly?

Yes, raw broccoli is considered keto-friendly. With approximately 6.6 grams of total carbs per 100 grams, and a significant portion of that being fiber, its net carb count is low enough to fit into most ketogenic diets. It's a great way to add nutrients and bulk without excess carbs.

Is raw broccoli vegan and gluten-free?

Yes, raw broccoli is naturally vegan as it is a plant-based vegetable. It is also inherently gluten-free, making it suitable for individuals following vegan or gluten-free diets.

How should I store raw broccoli to keep it fresh?

To keep raw broccoli fresh, store it unwashed in an open plastic bag or loosely wrapped in a damp paper towel in the refrigerator's crisper drawer. This method helps maintain its moisture and can keep it fresh for 5-7 days.

What does raw broccoli taste like, and how can I use it?

Raw broccoli has a firm, crunchy texture and a slightly bitter, earthy, and peppery flavor. It's commonly used in salads, as a crudité with dips like hummus or ranch, or finely chopped into slaws. Its crispness adds a refreshing element to many dishes.

Does eating raw broccoli cause gas or bloating?

For some individuals, eating raw broccoli can cause gas or bloating. This is due to its high fiber content and the presence of raffinose, a complex sugar that can be difficult for some to digest. Cooking broccoli can help break down these compounds, potentially reducing digestive discomfort.

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