Vegetable
raw broccoli stalk.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
broccoli stemsbroccoli heartscruciferous stalksbroccoli trunk
SERVING
CALORIES
34
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 fat0.04g0%
Trans fat0g—
Cholesterol0mg0%
Water89.3g—
MINERALS
Sodium33mg1%
Potassium316mg7%
Calcium47mg4%
Iron0.70mg4%
Magnesium21mg5%
Phosphorus66mg5%
Zinc0.40mg4%
Copper0.05mg6%
Manganese0.20mg9%
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 cup140g
1 oz28.4g
1 lb453.6g
1 piece150g
HEALTH BENEFITS
Why eat it.
- ✓High in dietary fiber which aids digestive health
- ✓Excellent source of Vitamin C for immune support
- ✓Contains sulforaphane which has anti-inflammatory properties
- ✓Rich in Vitamin K which is essential for bone health
- ✓Low calorie density making it ideal for weight management
COOKING TIPS
In the kitchen.
- 1Peel the tough, woody outer skin with a vegetable peeler to reveal the tender heart
- 2Slice thinly into matchsticks for quick stir-frying or raw salads
- 3Grate the stalks to create a base for broccoli slaw or fritters
STORAGE
Keep it fresh.
- Store in a perforated plastic bag in the refrigerator crisper drawer
- Keep stalks dry until ready to use to prevent mold growth
- Can be stored for up to 5-7 days when kept properly chilled
FAQ
Frequently asked questions.
Are broccoli stalks actually edible?
Yes, broccoli stalks are completely edible and highly nutritious. They have a slightly sweeter taste than the florets once the tough outer skin is removed.
How do I prepare broccoli stalks for cooking?
The best way is to trim the very bottom end and then use a vegetable peeler to remove the thick, fibrous outer layer until you reach the pale green, tender interior.
Can I freeze broccoli stalks?
Yes. Peel and slice them into rounds or matchsticks, blanch them in boiling water for 2 minutes, shock in ice water, and then freeze in airtight bags.
What is a good substitute for broccoli stalks?
Kohlrabi, cauliflower stalks, or the stems of Chinese broccoli (Gai Lan) are the best substitutes due to their similar texture and mild flavor.
How long do raw broccoli stalks last in the fridge?
When stored in a plastic bag in the crisper drawer, they typically stay fresh for 5 to 7 days.
What do broccoli stalks taste like?
They have a mild, slightly sweet, and crunchy flavor, similar to a cross between a water chestnut and a mild radish.
Are stalks as healthy as the florets?
Yes, they contain similar amounts of vitamins and minerals, and often have slightly more fiber than the florets.
How can I use broccoli stalks in a recipe?
They are excellent in stir-fries, pureed into soups, grated into slaws, or roasted alongside other root vegetables.
How do I know if a broccoli stalk has gone bad?
Look for signs of limpness, yellowing, soft spots, or a slimy texture. A fresh stalk should be very firm and rigid.
