Broccoli, Raw has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Vitamin C and Vitamin K.

The food contains 6.64g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 2.82 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the low fat content makes it suitable if you're on a low-fat diet plan. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is low. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

It belongs to American cuisine. Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 99, for Broccoli, Raw, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein27%
 Calories from Fat8%
 Calories from Carbs65%

Why this is good for you

  • Very high in Vitamin C
  • Very high in Vitamin K
  • No Cholesterol
  • Very low in Saturated Fat
  • Very low in Sodium

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

Vitamin A623.1 IU12.5%Top 30%High
Retinol0 mcg
Retinol Activity Equivalent31 mcg
Alpha Carotene25 mcg
Beta Carotene361 mcg
Beta Cryptoxanthin1 mcg
Lycopene0 mcg
Lutein Zeaxanthin1403.1 mcg
Vitamin C89.2 mg148.7%Top 10%Very High
Vitamin E0.78 mg2.6%Top 30%High
Beta Tocopherol0 mg
Gamma Tocopherol0.2 mg
Delta Tocopherol0 mg
Vitamin K101.6 mcg127%Top 10%Very High
Thiamin0.07 mg4.7%Mid 40%Average
Riboflavin0.12 mg6.9%Mid 40%Average
Niacin0.64 mg3.2%Bottom 30%Low
Vitamin B60.18 mg8.8%Mid 40%Average
Folate63 mcg15.7%Top 30%High
Food Folate63 mcg
Folic Acid0 mcg
Dietary Folate Equivalents63 mcg
Vitamin B120 mcg
Pantothenic Acid0.57 mg5.7%Top 30%High
Choline18.7 mg
Betaine0.1 mg

Mineral Analysis

Calcium47 mg4.7%Mid 40%Average
Iron0.73 mg4.1%Mid 40%Average
Magnesium21 mg5.3%Mid 40%Average
Phosphorus66 mg6.6%Mid 40%Average
Potassium316 mg9%Top 30%High
Sodium33 mg1.4%Bottom 30%Low
Zinc0.41 mg2.7%Bottom 30%Low
Copper0.05 mg2.4%Bottom 30%Low
Manganese0.21 mg10.5%Mid 40%Average
Selenium2.5 mcg3.6%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate6.6 g2.2%Mid 40%Average
Dietary Fiber2.6 g10.4%Top 30%High
Starch0 g
Sugars1.7 g
Sucrose100 mg
Glucose490 mg
Fructose680 mg
Lactose210 mg
Maltose210 mg
Galactose0 mg

Protein Analysis

Protein2.8 g5.6%Bottom 30%Low
Tryptophan33 mg
Threonine88 mg
Isoleucine79 mg
Leucine129 mg
Lysine135 mg
Methionine38 mg
Cystine28 mg
Phenylalanine117 mg
Tyrosine50 mg
Valine125 mg
Arginine191 mg
Histidine59 mg
Alanine104 mg
Aspartic Acid325 mg
Glutamic Acid542 mg
Glycine89 mg
Proline110 mg
Serine121 mg

Fat Analysis

Total Fat0.37 g0.57%Bottom 30%Low
Saturated Fat0.04 g0.19%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids21 mg
Total Omega 6 Fatty Acids17 mg

Other Nutrients Analysis

Alcohol0 g
Water89.3 g
Ash0.9 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 34 Calories from Fat 3

% Daily Value *

Total Fat 0.37 g 0.57%

Saturated Fat 0.04 g 0.19%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 33 mg 1.4%

Total Carbohydrates 6.6 g 2.2%

Dietary Fiber 2.6 g10.4%

Sugars 1.7 g

Protein 2.8 g 5.6%

Vitamin A 12.5% Vitamin C 148.7%

Calcium 4.7% Iron 4.1%

*Based on a 2000 Calorie diet

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