Brief Information of Broccoli Nutrition Facts

Broccoli contains a lot of nutrition our body needs. No wonder it is has its place as one of the healthiest vegetables. One cup of broccoli, weighted about 91 grams, provides more than 100% of your daily need of vitamin C and vitamin K. Not only that, it is also a good source for other nutrition, such as vitamin A, potassium and folate. Broccoli is among the top 20 foods, in regards to Aggregate Nutrient Density Index (or ANDI) score, which measures mineral, vitamin and phytonutrient content in relation to caloric content. Now, let us go into detail of broccoli nutrition facts.

Broccoli nutrition facts: 1 spear, about 5” long (31 grams)

1 spear, weighted about 31 grams, raw broccoli contains:

Calories: 10.5 (from carbohydrate: 7.4, from fat: 1  and from protein: 2.1), carbohydrates: 2.1 grams, dietary fiber:  0.8 gram, sugars:  0.5 gram. Protein: 0.9  grams (tryoptophan 10.2 mg, threonine 27.3 mg, isoleucine 24.5 mg, leucine 40 mg, lysine 41.9 mg, methionine 11.8 mg, cystine 8.7 mg, phenylalanine 36.3 mg, tyrosine 15.5 mg, valine 38.7 mg, arginine 59.2 mg, histidine 18.3 mg, alanine 32.2 mg, aspartic acid 101 mg, glutamic acid 168 mg, glycine 27.6 mg, proline 34.1 mg and serine 37.5 mg).

Vitamins: vitamin A 193 IU, vitamin C 27.7 mg, vitamin E 0.2 mg, vitamin K 31.5 mcg, niacin 0.2 mg, folate 19.5 mcg, pantothenic acid 0.2 mg and choline  5.8 mg. Minerals: calcium 14.6 mg, iron 0.2 mg, magnesium 6.5 mg, phosphorus 20.5 mg, potassium 97.9 mg, sodium 10.2 mg, zinc 0.1 mg, manganese 0.1 mg and selenium 0.8 mcg. Total fat: 0.1 gram, omega-3 fatty acids 6.5 mg, omega-6 fatty acids 5.3 mg, water: 27.7 grams, ash: 0.3 gram.

Broccoli nutrition facts: 1 cup, chopped (91 grams)

1 cup, weighted about 91 grams, chopped raw broccoli contains:

Calories: 30.9 (from carbohydrate: 21.9 , from fat: 2.8  and from protein: 6.3), carbohydrates: 6 grams, dietary fiber:  2.4 grams, sugars:  1.5 grams. Protein: 2.6  grams (tryoptophan 30 mg, threonine 80.1 mg, isoleucine 71.9 mg, leucine 117 mg, lysine 123 mg, methionine 34.6 mg, cystine 25.5 mg, phenylalanine 106 mg, tyrosine 45.5 mg, valine 114 mg, arginine 174 mg, histidine 53.7 mg, alanine 94.6 mg, aspartic acid 296 mg, glutamic acid 493 mg, glycine 81 mg, proline 100 mg and serine 110 mg).

Vitamins: vitamin A 567 IU, vitamin C 81.2 mg, vitamin E 0.7 mg, vitamin K 92.5 mcg, thiamin 0.1 mg, riboflavin 0.1 mg, niacin 0.6 mg, folate 57.3 mcg, pantothenic acid 0.5 mg, choline  17 mg and betaine 0.1 mg. Minerals: calcium 42.8 mg, iron 0.7 mg, magnesium 19.1 mg, phosphorus 60.1 mg, potassium 288 mg, sodium 30 mg, zinc 0.4 mg, manganese 0.2 mg and selenium 2.3 mcg. Total fat: 0.3 gram, omega-3 fatty acids 19.1 mg, omega-6 fatty acids 15.5 mg, water: 81.3 grams, ash: 0.3 gram.

As you can see from our broccoli nutrition facts, broccoli is rich with nutrition. Consuming it not only will make your life healthier, it also can protect you from various diseases, keeping your bone and skin healthy also helps you in detoxification. A very good reason to add broccoli to your diet.

Broccoli is the easiest vegetable to cook, in fact most people also love to cooking and eat it. Thank God, Broccoli naturally has nice taste, even most kids do not like eating broccoli.