Raw Broccoli Florets
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 3.59 g | 1% |
| Net Carbohydrates | 1.96 g | 1% |
| Sugars | 1.05 g | 3% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 1.63 g | 6% |
| Protein | 2.12 g | 4% |
| Total Fat | 0.25 g | 0% |
| Saturated Fat | 0.04 g | 0% |
| Monounsaturated Fat | 0.02 g | - |
| Polyunsaturated Fat | 0.12 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 639 mcg | 71% |
| Vitamin C | 66.17 mg | 74% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 19.17 mg | 1% |
| Potassium | 230.75 mg | 5% |
| Calcium | 34.08 mg | 3% |
| Magnesium | 17.75 mg | 4% |
| Iron | 0.62 mg | 3% |
| Zinc | 0.28 mg | 3% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
71%
Vitamin C
74%
Vitamin D
0%
Vitamin E
-
Vitamin K
-
Vitamin B1
4%
Vitamin B2
6%
Vitamin B3
3%
Vitamin B5
8%
Vitamin B6
7%
Vitamin B7
-
Vitamin B9
13%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
3%
Iron
3%
Magnesium
4%
Phosphorus
4%
Potassium
5%
Sodium
0.8%
Zinc
3%
Copper
4%
Manganese
7%
Selenium
4%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
3%
Isoleucine
6%
Valine
5%
Lysine
4%
Tryptophan
6%
Threonine
5%
Phenylalanine
5%
Methionine
4%
Histidine
4%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 20 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
3 min
Jogging
3 min
Cycling
3 min
Walking
5 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Raw broccoli florets are a nutrient-dense vegetable, offering substantial amounts of vitamins C, K, and folate, along with fiber and various minerals, while being low in calories, as noted by WebMD and Healthline. Observational evidence suggests that its rich content of natural plant compounds, such as sulforaphane and other antioxidants, may contribute to potential benefits for blood sugar regulation, heart health, and anti-inflammatory effects, as well as offering protective effects against certain cancers.
1. Glucosinolates and Vitamin C Content in Edible Parts of Broccoli Florets After Domestic Cooking
Source: SpringerLink, 2002
Summary: Broccoli florets' total aliphatic and indole/aromatic glucosinolates and vitamin C content were evaluated in edible portions after domestic cooking.
Read More: https://link.springer.com/article/10.1007/s00217-002-0560-8
2. Broccoli: Nutrition, Health Benefits, and How to Prepare
Source: WebMD
Summary: Broccoli florets are a nutrient-rich vegetable providing significant amounts of vitamin C, calcium, and iron, along with beneficial compounds like sulforaphane and carotenoids that may support blood sugar regulation and offer other health benefits, though individuals on blood thinners or with certain digestive/kidney issues should be cautious.
Read More: https://www.webmd.com/food-recipes/health-benefits-broccoli
3. Top 14 Health Benefits of Broccoli
Source: Healthline, 2018
Summary: Broccoli florets are a highly nutritious cruciferous vegetable, rich in vitamins C, K, and folate, and containing bioactive compounds like sulforaphane and kaempferol that offer potential benefits for antioxidant defense, anti-inflammation, blood sugar regulation, heart health, digestive function, brain protection, anti-aging, immunity, oral health, bone health, and skin protection, though further human research is often needed to confirm these effects.
Read More: https://www.healthline.com/nutrition/benefits-of-broccoli
