Nutritional Information for Broccoli

Overview

Broccoli is a dark green vegetable that can be eaten raw or cooked. It is a good source of several vitamins and minerals. Both the flower tops and the stalks can be eaten.

Calories

One cup of raw florets or two stalks approximately 5 inches long, provide 20 calories. Cooking broccoli removes some of the water, making the nutrient content more dense. Therefore, a cup of cooked broccoli will have slightly more calories, as well as other nutrients.

Energy-Yielding Nutrients

One cup of raw florets or two 5-inch stalks provides 2 grams of protein, 4 grams of carbohydrate and 0.25 grams of fat.

Vitamins

The aforementioned serving of raw broccoli provides 66 grams of Vitamin C (meeting 100 percent of the daily value), 50 mcg folate and 400 IU Vitamin A.

Minerals

A cup of raw florets or two 5-inch stalks provides 34 grams of calcium, 0.6 mg iron, 18 mg magnesium, 47 mg phosphorus, 19 mg sodium and 230 grams of potassium.

Fiber

The raw florets have 1 to 2 grams of fiber per cup: The stalks have slightly more.

About this Author

Laurie Beebe is a registered dietitian with more than 25 years of experience in hospital and university settings. She is certified in adult weight management and trained in personal coaching. She is a graduate of the University of Florida and earned her master’s degree from Case Western Reserve University.