Broccoli
How Many Calories Are in Broccoli? Nutrition Facts and Benefits
Broccoli is a nutrient-dense cruciferous vegetable prized for its tender florets and crisp stems. Originating from the Mediterranean and popularized in Italian cuisine, it has become a global staple thanks to its versatility and mild, slightly earthy flavor. Broccoli can be enjoyed raw or cooked and pairs well with a wide range of dishes.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (raw) | 34 kcal | 6.6 g | 2.8 g | 0.4 g | 2.6 g | 33 mg |
| 2 | 1 serving (200 g) | 68 kcal | 13.2 g | 5.6 g | 0.8 g | 5.2 g | 66 mg |
Health Benefits of Broccoli
- Rich in vitamin C, vitamin K, folate, and potassium.
- High in fiber, supporting digestion and promoting fullness.
- Contains antioxidants (e.g., sulforaphane, lutein) that help protect cells.
- Nutrient-dense and low in calories, aiding weight management.
- Supports heart health with fiber and potassium.
- Contributes to bone health thanks to vitamin K and calcium.
- Supports immune function with its high vitamin C content.
Tips for Consuming Broccoli
- Steam, roast, stir-fry, or air-fry to preserve texture and nutrients.
- Avoid overboiling to minimize nutrient loss; cook until tender-crisp.
- Enhance flavor with olive oil, lemon, garlic, black pepper, or chili flakes.
- Pair with proteins (chicken, fish, tofu, eggs, legumes) for balanced meals.
- Add to salads, soups, omelets, pasta, and grain bowls.
- Use yogurt-, tahini-, or avocado-based sauces for creamy, balanced dips.
- For sensitive digestion, start with smaller portions and cook thoroughly.