Broccoli Nutrition Facts

Overview of Broccoli Nutrition

Scientific Name: Brassica oleracea

Order: Brassicales

Family: Brassicaceae

Broccoli (Brassica oleracea) plants have a thick green stalk or stem, which gives rise to thick, leathery, oblong leaves that are gray blue to green in color. This vegetable is in a genus of plants that include cabbages and mustard plants. It contains high amounts of dietary fiber and several essential vitamins: vitamins C and K. Its English name, broccoli, comes from the Italian plural of broccolo, which means "the flowering crest of a cabbage." Broccoli has been an important food source since the Roman Empire. Broccoli has many nutritional benefits. It contains high amounts of the antioxidant; vitamin C. Vitamin C is also involved in the production of collagen. Collagen is an important component of skin, muscles, and other connective tissues. An amount of 100 g (3.5 oz) of broccoli contains 101% daily value (DV) of vitamin C, which is higher than that of oranges (59% DV). The dietary fiber (9% DV) in broccoli helps regulate cholesterol and aids digestion. Broccoli is also rich in vitamin K (85% DV). Vitamin K builds strong bones and reduces the risk of fractures. This is because vitamin K has a positive effect on calcium levels, which is a key mineral in bone metabolism. Vitamin K also plays a critical role in normal blood clotting.

Calories

Name	Amount	% Daily Value
Calories	31 kcal	2%

Carbohydrates

Name	Amount	% Daily Value
Total Carbs	6.27 g	2%
Dietary Fiber	2.40 g	9%
Sugars	- g
Starch	0.00 g

Sterols

Name	Amount	% Daily Value
Cholesterol	- mg	-
Phytosterols	- mg

Fat and Fatty Acids

Name	Amount	% Daily Value
Total Fat	0.34 g	0%
Saturated Fat	0.04 g	0%
Monounsaturated Fat	0.01 g
Polyunsaturated Fat, total	0.02 g
18:2 n-6 (LA), Omega-6	0.02 g
18:3 n-6 (GLA)	0.00 g
18:3 n-3 (ALA), Omega-3	0.02 g
18:4 n-3 (SDA)	- g
20:5 n-3 (EPA)	- g
22:5 n-3 (DPA)	- g
22:6 n-3 (DHA)	- g
Trans Fat	- g

Protein and Amino Acids

Name	Amount	% Daily Value
Protein, total	2.57 g	5%
Tryptophan	0.03 g
Threonine	0.09 g
Isoleucine	0.08 g
Leucine	0.13 g
Lysine	0.14 g
Methionine	0.04 g
Cystine	0.03 g
Phenylalanine	0.12 g
Tyrosine	0.05 g
Valine	0.12 g
Arginine	0.19 g
Histidine	0.06 g
Alanine	0.10 g
Aspartic Acid	0.33 g
Glutamic Acid	0.54 g
Glycine	0.09 g
Proline	0.11 g
Serine	0.12 g

Vitamins

Name	Amount	% Daily Value
Vitamin C	91.30 mg	101%
Thiamin	0.08 mg	7%
Riboflavin	0.11 mg	8%
Niacin	0.64 mg	4%
Pantothenic Acid	0.61 mg	12%
Vitamin B6	0.19 mg	11%
Folate, total	- mg	-
Folic Acid	0.00 mcg
Food Folate (dietary folate equivalent)	- mcg
Choline	19.00 mg	3%
Betaine	0.10 mg
Vitamin B12	- mcg	-
Vitamin A, total	7.75 mcg	1%
Retinol Acitiviy Equivalent	8.00 mcg
Retinol	0.00 mcg
Beta-Carotene	93.00 mcg
Alpha-Carotene	0.00 mcg
Beta-Cryptoxanthin	0.00 mcg
Lycopene	0.00 mcg
Lutein and Zeaxanthin	745.00 mcg
Vitamin E, total	0.15 mg	1%
Alpha-Tocopherol	0.15 mg
Beta-Tocopherol	0.00 mg
Gamma-Tocopherol	0.04 mg
Delta-Tocopherol	0.00 mg
Vitamin D	- mcg	-
Vitamin K (phylloquinone)	102.00 mcg	85%
Biotin	- mcg	-

Minerals

Name	Amount	% Daily Value
Calcium	46.00 mg	4%
Iron	0.69 mg	4%
Magnesium	21.00 mg	5%
Phosphorus	67.00 mg	5%
Potassium	303.00 mg	6%
Sodium	36.00 mg	2%
Zinc	0.42 mg	4%
Copper	0.06 mg	7%
Manganese	0.20 mg	9%
Selenium	1.60 mcg	3%
Iodine	- mcg	-
Chromium	- mcg	-
Molybdenum	- mcg	-
Chloride	- mg	-
Fluoride	- mg

Flavonoids

Name	Amount

Others

Name	Amount
Water	90.00 g
Ash	0.83 g
Alcohol	0.00 g
Caffeine	0.00 mg
Theobromine	0.00 mg
Resveratrol	- mg
Phytoalbumin	- mg
Chlorogenic Acid	- mg

The "-" means insufficient data.

% Daily Values are based on a 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.

Reference(s):

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.