Broccoli Nutrition Facts and Health Benefits

People usually love or hate broccoli, but there are many reasons to include it in your diet due to its potent health benefits.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 14, 2022.

Broccoli is another cruciferous vegetable, along with vegetables such as cabbage, arugula, cauliflower, kale, Brussels sprouts, and others.

It looks like a little tree and is packed with fiber and nutrients but low in calories, similar to other cruciferous vegetables.

Broccoli calories come primarily from carbs and protein, and it’s almost fat-free; 3.5 oz or 100 grams of broccoli contains only 34 calories and 2.6 of fiber.

Besides high fiber content, it’s an incredible source of vitamins C, K, and A and contains a decent amount of vitamins B, except vitamin B12. Brocolli is also a valuable source of many minerals important for people on a plant-based diet.

Broccoli is easy to add to a diet and can be consumed both raw and cooked. However, gentle steaming will provide the most health benefits.

Its high phytonutrients, antioxidants, and active compounds content provide many health benefits, such as lowering the risk of cancer, inflammation-fighting properties, improving blood sugar levels, and many others.

Broccoli Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of broccoli:

  • Energy: 34 calories
  • Carbs: 6.64 grams
  • Sugar: 1.7 grams
  • Fiber: 2.6 grams
  • Protein: 2.82 grams
  • Fat: 0.37 grams
  • Saturated Fat: 0.114 grams

Jump to a section where you can learn more about broccoli nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Broccoli

Thanks to a significant amount of specific vitamins and minerals, broccoli could provide several health benefits.

Continue reading to discover the potential benefits of consuming broccoli.

Vitamin K From Is Crucial for Blood Clotting Processes

Vitamin K is important for the normal blood clotting processes to occur in the body.

It plays a critical role in the formation of proteins such as prothrombin, which is needed for the clotting of blood.

This can help to arrest bleeding in the event of injuries and accidents and reduce the risk of excessive blood loss and related complications. In newborn babies, it can prevent a serious bleeding condition known as hemorrhagic disease of the newborn.

Vitamin K can also support wound healing mechanisms, thus accelerating the recovery of patients with injuries, ulcers, and other forms of lesions.

Vitamin K also helps the body to synthesize various proteins, which are needed for the building of bones.

It works by improving the activities of a protein called osteocalcin that produces new bone tissue, thus maintaining the strength and density of the bones.

This action of vitamin K can help to reduce the risk of osteopenia and osteoporosis that occur due to the decline in bone mineral density making the bones weak and porous.

May Protect From Oxidative Stress

Vitamin C acts as an antioxidant. It regulates the metabolism of oxygen in the body and reduces the release of molecular compounds known as free radicals, which can otherwise damage the cell membranes.

It is also essential for several critical metabolic processes occurring in the body. It supports the formation of collagen in the skin and other tissues.

Collagen is a protein that forms the basic structural network of several organs in the body. The primary role of collagen is to strengthen the bones, skin, and blood vessels, thus maintaining the structural integrity of these tissues.

It can reduce or slow down the age-related degenerative changes occurring in these tissues.

Vitamin C can also help in the healing of wounds.

The deficiency of this nutrient can prevent the efficient healing of the damaged tissues, due to which the patient may suffer from chronic inflammatory damage that can lead to cancerous changes.

It can also support the process of iron absorption and play a role in infection-fighting by stimulating the activities of immune cells like lymphocytes.

Vitamin C is also needed for the production of brain chemicals called neurotransmitters.

They May Improve the Availability of Iron

Vitamin B9 or folate works closely with other nutrients, especially vitamin B12, and helps the body make red blood cells by improving the availability of iron.

It plays a key role in cellular division. It can regulate the processes involved in cell division.

This can reduce the risk of cancer that can occur due to the uninhibited division of cells resulting in the formation of a large number of cells that fail to mature completely.

It also aids in the production of the body’s genetic material, such as DNA and RNA. It is especially important to ensure that the body is not deprived of this nutrient when tissues and organs are growing rapidly, such as during pregnancy, infancy, and adolescence.

Vitamin B9 plays a key role during pregnancy by regulating the replication of DNA and RNA, thereby supporting the proper growth and development of the fetus.

It can also help in the normal growth and development of children.

They May Be Beneficial for Good Eye Healthh

Vitamin A, also called retinol, is needed for improving vision. The deficiency of this nutrient can result in problems with eyesight, such as nearsightedness, farsightedness, and night blindness.

Moreover, vitamin A can also help us see in dim light.

Vitamin A plays a key role in supporting the body’s natural defense mechanisms against infections as well. It primarily works by activating the functions of the immune system.

Vitamin A can help maintain the health and structural integrity of the skin and the mucosal lining of some body organs, especially the nose.

It can help to reduce or delay the appearance of the signs of aging on the skin, such as wrinkles and fine lines, allowing you to look younger.

Vitamin A also acts as an antioxidant and protects the vital organs against damage by free radicals, thus reducing the risk of cancer.

It also promotes growth and performs functions related to reproduction.

Broccoli Nutrition Facts

Continue reading to find out the following broccoli nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on broccoli macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate2% DV6.64 g
Protein6% DV2.82 g
Fat0% DV0.37 g

Vitamin Content

Broccoli are excellent source of Vitamin C, and Vitamin K.

They also contain a good amount of Vitamin A, Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin E.

Here's the full broccoli vitamin content per 100g:

Vitamin A21% DV623 IU
Vitamin C99% DV89.2 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)6% DV0.071 mg
Vitamin B2 (Riboflavin)9% DV0.117 mg
Vitamin B3 (Niacin)4% DV0.639 mg
Vitamin B5 (Pantothenic acid)11% DV0.573 mg
Vitamin B6 (Pyroxidine)10% DV0.175 mg
Vitamin B9 (Folate)16% DV63 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E5% DV0.78 mg
Vitamin K85% DV102 µg

Mineral Content

Broccoli are not an excellent source of any particular vitamin.

However, they contain Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, and Zinc in a small amount.

Here's the full broccoli mineral content per 100g:

Calcium4% DV47 mg
Copper5% DV0.049 mg
Fluoride0% DV0 mg
Iron4% DV0.73 mg
Magnesium5% DV21 mg
Manganese9% DV0.21 mg
Phosphorus5% DV66 mg
Potassium7% DV316 mg
Selenium5% DV2.5 μg
Sodium1% DV33 mg
Zinc4% DV0.41 mg

Protein and Amino Acid Profile

Broccoli contain 2.8 g of protein per 100 g, or in other words, broccoli provide 8.29 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in broccoli contain all nine essential amino acids, however, they are a little bit low in isoleucine, leucine, and methionine.

Histidine OK8% DV0.059 g
Isoleucine Low5% DV0.079 g
Leucine Low4% DV0.129 g
Lysine OK6% DV0.135 g
Methionine Low3% DV0.038 g
Phenylalanine OK8% DV0.117 g
Threonine OK8% DV0.088 g
Tryptophan OK11% DV0.033 g
Valine OK6% DV0.125 g

Fat Breakdown

Around 10% of the calories in broccoli are from fat. Broccoli have 0.37 grams or 0% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Broccoli fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, broccoli is cholesterol free.

Broccoli do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat0% DV0.37 g
Saturated Fat1% DV0.114 g
Monounsaturated Fatdo not have a %DV0.031 g
Polyunsaturated Fatdo not have a %DV0.112 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

78% of the calories in broccoli come from carbohydrates.

Carbs in broccoli are mostly fiber (39%), followed by starch and sugars.

When it comes to sugars, broccoli are relatively low in sugar, containing grams of sugar per 100g.

Broccoli are a great source of fiber, and considered as a "high fiber food", as the contain 15.8 grams of fiber per serving.

According to U.S. government's National Labeling and Education Act (NLEA), food must contain 5 grams or more of dietary fiber per serving to be labeled as high fiber food.

Total amount of fiber in 100g of broccoli is 2.6.

Total Carbohydrate2% DV6.64 g
Dietary Fiber9% DV2.6 g
Sugars3% DV1.7 g

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