Broccoli Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 35

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat 0g

Cholesterol 0mg %0

Sodium 262mg %17

Total Carbohydrate 7g %2

Dietary Fiber 3g %11

Total Sugars 1g

Protein 2g

Vitamin D 0.0IU %0

Calcium 40.0mg %3

Iron 0.7mg %3

Potassium 293mg %7

Phosphorus 67.0mg %6

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in broccoli

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Vitamin B3 (Niacin) 0.6mg %3

Vitamin B1 (Thiamin) 0.1mg %5

Choline, total 40.1mg %7

Vitamin B2 (Riboflavin) 0.1mg %9

Vitamin E 1.5mg %10

Vitamin B5 (Pantothenic acid) 0.6mg %12

Vitamin B6 0.2mg %15

Vitamin A 1548.0IU %52

Vitamin C 64.9mg %72

Vitamin K 141.1µg %118

Minerals in broccoli

Selenium 1.6µg %3

Calcium 40.0mg %3

Zinc 0.5mg %3

Iron 0.7mg %4

Magnesium 21.0mg %5

Phosphorus 67.0mg %7

Copper 0.1mg %7

Potassium 293.0mg %8

Manganese 0.2mg %8

Sodium 262.0mg %17

Amino Acids in broccoli

Leucine 0.1g %5

Methionine 0.0g %6

Isoleucine 0.1g %6

Tyrosine 0.1g %6

Lysine 0.2g %7

Valine 0.1g %7

Histidine 0.1g %8

Threonine 0.1g %9

Cystine 0.0g %10

Tryptophan 0.0g %11

Phenylalanine 0.1g %12

Fatty Acids in broccoli

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of broccoli is 42.9/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Broccoli has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Leucine 59 74
Isoleucine 30 46
Lysine 45 78
Valine 39 69
Histidine 15 32
Threonine 23 48
Tryptophan 6 17
Met+Cys 22 37
Phe+Tyr 30 88

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in broccoli is 2.8 which makes it a low P:E food.

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high P:E
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Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of broccoli is 0.4 which makes it a low energy density food.

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How nutritious is this food?

Micronutrients in broccoli as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that broccoli is lacking.

Nutrient Density Score for broccoli is 49/100 good).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for broccoli

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 7.38 <12
Potassium:Sodium 1.12 >2
Caclcium:Magnesium 1.90 <2
Iron:Copper 11.48 <15
Calcium:Phosphorus 0.60 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 71%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with low insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

61% of insulinogenic calories