✦ High in vitamin C ✦ Source of folate ✦ Fibre-rich ✦ Low calorie

Broccoli is a green cruciferous vegetable rich in vitamin C, vitamin K and folate, with useful amounts of fibre and plant compounds called glucosinolates. It is low in calories and one of the better non-citrus sources of vitamin C in the British diet.

🍳
Preparation note

Raw florets retain the most vitamin C and glucosinolates; if eating raw, wash well and use within a few days of purchase.

Sources: CoFID 2021

Macronutrients per 100g

148
kJ
Energy
3.90
g
Protein
2.60
g
Carbs
3.50
g
Fibre
1.10
g
Fat
2.10
g
Sugars
0.20
g
Saturates
0.03
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 380 mg 19%
Calcium 200 mg 25%
Folate 195 µg 98%
Vitamin C 110 mg 138%
Chloride 100 mg 13%
Phosphorus 57.0 mg 8%
Vitamin A (RAE) 56.3 µg 8%
Magnesium 24.0 mg 6%
Choline 18.7 mg —
Iron 1.90 mg 14%
Vitamin E (alpha-TE) 1.30 mg 11%
Pantothenic Acid (B5) 1.00 mg 17%
Zinc 0.500 mg 5%
Vitamin B6 0.250 mg 18%
Manganese 0.200 mg 10%
Riboflavin (B2) 0.120 mg 9%
Thiamin (B1) 0.100 mg 9%
Niacin (B3) 0.100 mg 1%
Copper 0.020 mg 2%
Vitamin D 0.000 µg 0%
Vitamin B12 0.000 µg 0%
Iodine 2.00 µg 1%
Polyunsaturated fat (PUFA) 0.600 g —
Monounsaturated fat 0.100 g —
Fructose 1.10 g —
Glucose (dextrose) 0.700 g —
Sucrose 0.300 g —
Cholesterol 0.000 mg —
Glutamic acid 0.638 g —
Aspartic acid 0.418 g —
Leucine 0.273 g —
Arginine 0.264 g —
Lysine 0.264 g —
Valine 0.229 g —
Phenylalanine 0.198 g —
Isoleucine 0.180 g —
Serine 0.176 g —
Alanine 0.176 g —
Threonine 0.167 g —
Glycine 0.132 g —
Proline 0.132 g —
Tyrosine 0.132 g —
Histidine 0.088 g —
Methionine 0.079 g —
Tryptophan 0.053 g —
Cysteine 0.044 g —
Lutein + Zeaxanthin 1,403 µg —
Beta-carotene 675 µg —
Biotin (Vitamin B7) 0.500 µg 1%
Retinol (vitamin A) 0.000 µg 0%
Omega-3 (Alpha-linolenic acid) 0.170 g —
Omega-6 (Linoleic acid) 0.120 g —
Sources: CoFID 2021
Vegetables Brassicas & Cabbages Phytochemical data available 🇬🇧 CoFID 2021 · 13-174