BroccoliVegetable
26
kcal / 100g
1 thing to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 26kcal | — |
| Protein | 1.2g | 2% |
| Total lipid (fat) | 0.76g | 1% |
| Fatty acids, total saturated | 0.116g | 1% |
| Cholesterol | 0mg | 0% |
| Carbohydrate, by difference | 4.67g | 2% |
| Fiber, total dietary | 2.6g | 9% |
| Total Sugars | 0.88g | — |
| Sodium, Na | 7mg | 0% |
Vitamins & Minerals
Vitamin C contributes to normal collagen formation for the normal function of blood vessels EU register →
Vitamin C contributes to normal collagen formation for the normal function of bones EU register →
Vitamin C contributes to normal collagen formation for the normal function of cartilage EU register →
Vitamin C contributes to normal collagen formation for the normal function of gums EU register →
Vitamin C contributes to normal collagen formation for the normal function of skin EU register →
Vitamin C contributes to normal collagen formation for the normal function of teeth EU register →
Vitamin C contributes to normal energy-yielding metabolism EU register →
Vitamin C contributes to normal functioning of the nervous system EU register →
Vitamin C contributes to normal psychological function EU register →
Vitamin C contributes to the normal function of the immune system EU register →
Vitamin C contributes to the reduction of tiredness and fatigue EU register →
Vitamin C contributes to the regeneration of the reduced form of vitamin E EU register →
Vitamin C increases iron absorption EU register →
Vitamin K contributes to normal blood clotting EU register →
Vitamin K contributes to the maintenance of normal bones EU register →
Folate contributes to normal amino acid synthesis EU register →
Folate contributes to normal blood formation EU register →
Folate contributes to normal homocysteine metabolism EU register →
Folate contributes to normal psychological function EU register →
Folate contributes to the normal function of the immune system EU register →
Folate contributes to the reduction of tiredness and fatigue EU register →
Folate has a role in the process of cell division EU register →
Diet Compatibility
- VeganYes
Yes — Broccoli is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Broccoli is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Broccoli is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Broccoli is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Broccoli is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Broccoli is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Broccoli is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Broccoli is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoYes
Yes — Broccoli is keto-friendly (2.07 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbYes
Yes — Broccoli is low-carb (2.07 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarYes
Yes — Broccoli is low in sugar (0.88 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinNo
No — Broccoli is not high in protein (1.2 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatYes
Yes — Broccoli is low-fat (0.76 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieYes
Yes — Broccoli is low-calorie (26 kcal per 100g, within the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Monash University tested broccoli heads and florets for FODMAP content: 75g is a low-FODMAP serving. 208g crosses into moderate-FODMAP territory, and 279g is high-FODMAP. [7]
Raw broccoli has about 4g net carbohydrate per 100g, per USDA FoodData Central — comfortably within most keto and low-carb thresholds. [8]
Broccoli sits on neither EWG's Dirty Dozen nor Clean Fifteen list, per the Environmental Working Group — a mid-tier pesticide-residue ranking among conventional produce. [9]
Health Benefits
Mature broccoli florets contain 44-171mg of glucoraphanin (the sulforaphane precursor) per 100g, per research in Frontiers in Oncology.
Broccoli sprouts contain far more — about 1153mg/100g, roughly 7-25 times the floret level. [1]In the VESSEL trial, a diet built around cruciferous vegetables like broccoli lowered 24-hour systolic blood pressure by 2.5mmHg compared with a root-and-squash vegetable diet, per Connolly et al. in BMC Medicine. [2]
The same VESSEL trial found a cruciferous-vegetable diet lowered the 2-hour post-meal glucose response by 0.14 mmol/L versus a root-and-squash vegetable diet, per Connolly et al. in Diabetes, Obesity & Metabolism. [3]
A systematic review of 123 studies, led by Agnieszka et al., found no consistent antithyroid effect in humans from Brassica vegetables like broccoli. This held at normal dietary intake with adequate iodine status. [4]
A separate 12-week randomized trial of a broccoli sprout beverage found no effect on TSH, free T4, or thyroid autoimmune markers in participants. [5]
Storage & Buying Tips
Store broccoli at 0°C (32°F) with at least 95% relative humidity — per UC Davis's Postharvest Research and Extension Center, that keeps it fresh for at least a month.
Warmer storage cuts shelf life fast: about 14 days at 5°C (41°F), but only about 5 days at 10°C (50°F). Ethylene exposure at 10°C cuts that shelf life roughly in half again. [6]
Frequently Asked Questions
Is it safe to eat broccoli raw during pregnancy?
CDC and ACOG pregnancy food-safety guidance doesn't flag raw, mature broccoli as a special risk item the way it does raw sprouts, unpasteurized dairy, or raw meat, fish, and eggs. The standard advice is simply to rinse it thoroughly under running water, since unwashed produce is a known source of Listeria.
Broccoli SPROUTS are a different case. Warm, humid sprouting conditions favor bacteria like Salmonella and E. coli, a risk washing doesn't fully remove. [10]
How much vitamin C is destroyed when boiling broccoli?
Studies land in a range rather than one number: separate measurements found about 33%, 47%, and 54.6% of broccoli's vitamin C lost to boiling. That's a big spread, but every study agrees boiling costs more vitamin C than other methods.
Steaming and microwaving consistently kept far more vitamin C intact than boiling, across every study reviewed. If retaining vitamin C matters to you, those are the better cooking methods. [11]
What causes allergic reactions after eating broccoli?
True broccoli allergy is uncommon. Where it happens, one documented mechanism is a lipid transfer protein (LTP) related to LTPs found in peach and carrot, a known cross-reactive allergen family.
Cross-reactivity with other Brassicaceae vegetables — cabbage, cauliflower, Brussels sprouts, mustard — is possible but how often it actually happens is disputed. A case report also links pollen-food syndrome to broccoli in people sensitized to mugwort pollen.
Separately, some GI or skin symptoms blamed on broccoli are actually salicylate intolerance, not a true immune-mediated allergy. [12]
Can eating too much broccoli affect thyroid medication?
No study has directly tested whether broccoli affects thyroid medication absorption or effectiveness — this specific interaction hasn't been studied. The underlying worry is broccoli's glucosinolate ('goitrogen') content, which can theoretically interfere with iodine uptake.
In practice, that theoretical risk mainly applies to very large amounts of raw cruciferous vegetables combined with existing iodine deficiency. Typical eating patterns, and medication interaction specifically, aren't what the antithyroid research actually shows a problem with. [4]
Why does broccoli sometimes smell sulfurous when cooking?
Broccoli contains sulfur-based glucosinolate compounds, and heat breaks them down — the longer and hotter the cooking, the more they degrade. Boiling and stir-frying show the biggest drops in studies tracking this.
That breakdown releases volatile sulfur compounds, which is where the smell comes from. The smell gets stronger as cooking time and heat exposure increase. [11]
How to reduce gas and bloating after eating broccoli?
Most of broccoli's gas-causing effect comes from raffinose, a sugar your gut bacteria ferment in the large intestine — gas is a byproduct of that process. Its overall fiber content adds to the effect.
Smaller portions, cooked rather than raw broccoli, and building up your intake gradually are the practical fixes health sources point to. Cooking breaks down some of the fiber, which makes it easier to digest. [13]
Found in these products
None of the products in our database currently contain Broccoli.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Broccoli, chinese, raw” (SR Legacy, fdcId 169404), updated 2026-08-27.
Research reviewed 2026-08-27.
- Ali et al., Frontiers in Oncology (2023-06-15)
- Connolly et al., BMC Medicine (2024-09-01)
- Connolly et al., Diabetes, Obesity & Metabolism (2025-05-14)
- Agnieszka et al., International Journal of Molecular Sciences (2023-12-31)
- Broccoli sprout beverage is safe for thyroid hormonal and autoimmune status: Results of a 12-week randomized trial (2019-03-31)
- Broccoli | Postharvest Research and Extension Center
- Monash Fodmap — Low FODMAP Shopping List (2025-02-02)
- Broccoli, raw - Nutrients - SR Legacy | USDA FoodData Central
- Clean Fifteen™ Conventional Produce with the Least Pesticides
- Food Safety — Safer Food Choices for Pregnant Women (2025-06-04)
- Yuan et al., Journal of Zhejiang University. Science. B (2009-07-31)
- Sugita et al., Case Reports in Dermatological Medicine (2016-07-12)
- Healthline Media — 10 Foods That Cause Gas (2015-01-20)