Raw Broccoli Stalks
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 5.97 g | 2% |
| Net Carbohydrates | 5.97 g | 2% |
| Sugars | No data | - |
| Added Sugars | No data | - |
| Dietary Fiber | No data | - |
| Protein | 3.4 g | 7% |
| Total Fat | 0.4 g | 1% |
| Saturated Fat | 0.06 g | 0% |
| Monounsaturated Fat | 0.03 g | - |
| Polyunsaturated Fat | 0.19 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 136.8 mcg | 15% |
| Vitamin C | 106.25 mg | 118% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 30.78 mg | 1% |
| Potassium | 370.5 mg | 8% |
| Calcium | 54.72 mg | 4% |
| Magnesium | 28.5 mg | 7% |
| Iron | 1 mg | 6% |
| Zinc | 0.46 mg | 4% |
% 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
15%
Vitamin C
118%
Vitamin D
0%
Vitamin E
-
Vitamin K
-
Vitamin B1
6%
Vitamin B2
10%
Vitamin B3
5%
Vitamin B5
12%
Vitamin B6
11%
Vitamin B7
-
Vitamin B9
20%
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
4%
Iron
6%
Magnesium
7%
Phosphorus
6%
Potassium
8%
Sodium
1%
Zinc
4%
Copper
6%
Manganese
11%
Selenium
6%
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
5%
Isoleucine
9%
Valine
9%
Lysine
6%
Tryptophan
9%
Threonine
7%
Phenylalanine
8%
Methionine
6%
Histidine
6%
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 32 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
5 min
Jogging
5 min
Cycling
5 min
Walking
8 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
Broccoli stalks are a source of beneficial compounds like sulforaphane and dietary fiber, which contribute to their nutritional profile. Observational evidence suggests that broccoli, including its stalks, is associated with reducing cancer risk, particularly prostate and breast cancer, and supports overall well-being by improving gut health and reducing inflammation, according to UCLA Health. These stalks also provide various vitamins, minerals, and antioxidants such as Vitamin C and carotenoids.
1. Broccoli: Nutrition, Health Benefits, and How to Prepare
Source: WebMD
Summary: Broccoli stalks are explicitly mentioned as an edible part of the broccoli plant, alongside florets and leaves, and can be prepared using various cooking methods, although boiling should be avoided to preserve nutrients.
Read More: https://www.webmd.com/food-recipes/health-benefits-broccoli
2. Gai Lan (Chinese Broccoli): What Is It and What Are the Health Benefits?
Source: WebMD
Summary: Broccoli stalks, as part of the Brassica oleracea species, share nutritional benefits with Chinese broccoli (gai lan), which is a nutrient-dense, low-calorie vegetable rich in vitamins A and folate.
Read More: https://www.webmd.com/diet/health-benefits-gai-lan
3. Broccoli-Derived By-Products--a Promising Source of Bioactive Ingredients.
Source: PubMed
Summary: Broccoli stalks, as part of broccoli-derived by-products and crop remains, are identified as a promising, yet currently underutilized, source of bioactive ingredients.
Read More: https://pubmed.ncbi.nlm.nih.gov/20546399/
4. Revalorisation of Broccoli Crop Surpluses and Field Residues
Source: SpringerLink
Summary: Broccoli stalks, specifically identified as field residues, can be processed into flours with high levels of dietary fiber, representing a valuable novel ingredient for the food industry within a circular economy framework.
Read More: https://link.springer.com/article/10.1007/s00217-023-04362-2
5. Broccoli and Other Cruciferous Veggies Can Significantly Lower Cancer Risks
Source: UCLA Health
Summary: Broccoli stalks, as a component of the broccoli plant, contribute to the vegetable's overall health benefits, including cancer prevention through compounds like sulforaphane and other vitamins, minerals, and antioxidants.
