Vegetables
Broccoli
Overview
Why eat broccoli?
Broccoli packs an unusual amount of nutrition into very few calories: a cup of chopped raw florets is about 31 calories yet delivers most of a day's vitamin C and a large share of vitamin K. It also brings fiber, folate and potassium, which makes it an easy addition to almost any meal.
Good to know: If you take warfarin or a similar blood thinner, keep your broccoli intake steady rather than variable, since its vitamin K affects how the medication works.
Outstanding vitamin C
One cup chopped supplies 81 mg of vitamin C, about 90% of the Daily Value, supporting immune function, collagen formation and iron absorption from plant foods.
Rich in vitamin K
With 101.6 µg per 100 g (85% DV), broccoli is a strong source of the vitamin K your body needs for normal blood clotting and bone health.
Fiber and folate
Each 100 g offers 2.6 g fiber (9% DV) and 63 µg folate (16% DV), helping feed gut bacteria and supporting healthy cell division.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in broccoli?
Calories
34kcal
Protein
2.8g
Carbs
6.6g
Fat
0.37g
Fiber
2.6g
Sugars
1.7g
Minerals
- Calcium47 mg4%
- Iron0.73 mg4%
- Magnesium21 mg5%
- Phosphorus66 mg5%
- Potassium316 mg7%
- Sodium33 mg1%
- Zinc0.41 mg4%
- Copper0.05 mg5%
- Selenium2.5 µg5%
Vitamins
- Vitamin A31 µg3%
- Vitamin C89 mg99%
- Vitamin E0.78 mg5%
- Vitamin K102 µg85%
- Thiamin (B1)0.07 mg6%
- Riboflavin (B2)0.12 mg9%
- Niacin (B3)0.64 mg4%
- Vitamin B60.17 mg10%
- Folate63 µg16%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Broccoli, raw” (SR Legacy, FDC ID 170379).View the USDA record ↗ (opens in a new tab).