Cratox AI
Bright green broccoli florets boiling in a pot for a fresh, healthy meal.
🥬

Broccoli, raw

🔥 31 Calories
💪 2.6g Protein
⚡ 6.3g Carbohydrates
🥑 0.3g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Broccoli, raw
Energy density
Light
31 kcal per 100g
Macro energy profile
Carb-led
27% Protein · 66% Carbohydrates · 7% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
Very high in vitamin CVery high in vitamin KLow in fatLow in sugarLow in sodium

Nutritional Information

31
kcal/100g
Protein
2.6g
Carbohydrates
6.3g
Fat
0.3g
Glycemic Index:
15

About Broccoli, raw

Broccoli, a cruciferous vegetable, is native to the Mediterranean region and has been cultivated for thousands of years, becoming a staple in various cuisines around the world. This nutrient-dense food is known for its distinctive green color and tree-like structure, making it not only visually appealing but also a versatile ingredient in salads, stir-fries, and soups. Its rich history dates back to ancient Rome, where it was esteemed for its health benefits.

Nutritionally, raw broccoli is low in calories, providing only 31 calories per 100 grams while being rich in essential vitamins and minerals. It contains 2.6 grams of protein, 6.3 grams of carbohydrates, and just 0.3 grams of fat. High in dietary fiber, vitamin C, and potassium, broccoli supports immune function, heart health, and digestive wellness. Its versatility allows it to be enjoyed both raw and cooked, making it an excellent addition to a balanced diet.

Health Benefits

Rich in antioxidants that help combat oxidative stress and inflammation.
High in fiber, improving digestive health and aiding in weight management.
Contains vitamin C, which boosts the immune system and promotes skin health.
Provides several essential minerals like potassium, critical for heart health.
May lower the risk of chronic diseases such as cancer and heart disease.
Supports detoxification due to its glucosinolate content.
Contributes to bone health with its vitamin K and calcium content.
Aids in blood sugar regulation due to its low glycemic index.
May improve eye health because of its lutein and zeaxanthin content.
Supports healthy skin and hair with its array of vitamins and minerals.

Recommended Food Pairings

🥗
Broccoli and cheese: The creaminess of cheese complements broccoli’s crunch.
🥗
Broccoli and garlic: Garlic enhances the flavor while adding health benefits.
🥗
Broccoli and lemon: The acidity of lemon brightens broccoli’s earthy taste.
🥗
Broccoli and quinoa: A protein-rich combination that adds texture and nutrition.
🥗
Broccoli and chicken: A classic pairing for a balanced meal packed with protein and vitamins.

How to Consume

Serving size
Recommended serving is 150g, approximately 1 medium cup.
Frequency
Recommended frequency is 2-3 times per week.
  • •Enjoy raw in salads for maximum nutritional benefits.
  • •Steam lightly to retain nutrients while softening texture.
  • •Add to smoothies for a nutrient boost without altering flavor.
  • •Incorporate into stir-fries for a quick, healthy meal.
  • •Roast with olive oil and spices for a flavorful side dish.

Selection & Storage

How to choose:

  • ✓Select broccoli with firm, tightly packed florets.
  • ✓Look for vibrant green color without yellowing.
  • ✓Check for freshness by ensuring stems are moist and crisp.
  • ✓Avoid any signs of wilting or browning, which indicate age.
Storage
Store in the refrigerator at a temperature of 0-4°C with high humidity.
Shelf life
Broccoli can last 5-7 days refrigerated and up to 3 months when frozen.

Warnings & Contraindications

  • ⚠️Individuals with a history of kidney stones should limit intake due to oxalate content.
  • ⚠️People on blood thinners should consult a healthcare provider due to vitamin K content.
  • ⚠️Excessive consumption may lead to gas or bloating in sensitive individuals.
  • ⚠️Cooking methods that involve high temperatures can reduce nutritional content.

Frequently Asked Questions

How many calories does Broccoli, raw have?

Broccoli, raw contains approximately 31 calories per 100 grams, making it a low-calorie option for a healthy diet.

Is Broccoli, raw healthy?

Yes, raw broccoli is highly nutritious, rich in vitamins C, K, fiber, and various antioxidants, contributing to overall health and wellness.

How should Broccoli, raw be stored?

Store raw broccoli in the refrigerator, ideally in a produce bag to maintain humidity, and consume it within 5-7 days for optimal freshness.

What are the benefits of eating Broccoli, raw?

Eating raw broccoli provides numerous health benefits, including improved immune function, digestive health, and potential cancer-fighting properties due to its rich antioxidant content.

How much Broccoli, raw can I eat per day?

It is generally safe to consume 1-2 cups of raw broccoli per day as part of a balanced diet, but individual tolerance may vary.

Want a personalized nutrition plan?

Calculate your caloric needs

Try Cratox AIGoogle Play