Fresh Broccoli (Raw Florets & Stems)
Vegetables & Leafy Greens · 16 specs
Direct Answer
Per 100g raw broccoli florets, it delivers 34 kcal, 2.82g protein, 6.64g carbohydrates (2.6g fiber / 4.04g net carbs), 0.37g fat, 89.2mg Vitamin C (99% DV), 101.6µg Vitamin K1 (85% DV), and glucoraphanin (sulforaphane precursor) with a Glycemic Index of 15.
Source: USDA FoodData Central (NDB# 11090) · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 34 kcal (142 kJ) kcal |
| Protein | 2.82 g g |
| Carbohydrates | 6.64 g (Net Carbs: 4.04 g) g |
| Dietary Fiber | 2.60 g g |
| Net Carbohydrates | 4.04 g g |
| Total Sugars | 1.70 g g |
| Total Fat | 0.37 g g |
| Vitamin K1 | 101.6 µg (85% DV) µg |
| Vitamin A (Beta-Carotene) | 31 µg RAE µg RAE |
| Vitamin C | 89.2 mg (99% DV) mg |
| Folate (B9) | 63 µg (16% DV) µg |
| Iron (Non-Heme) | 0.73 mg mg |
| Calcium | 47.0 mg (5% DV) mg |
| Potassium | 316 mg mg |
| Oxalic Acid (Oxalates) | <10 mg / 100g mg |
| Water Content | 89.3 % % |
Glucoraphanin & Myrosinase Sulforaphane Activation
Chewing or chopping raw broccoli damages plant vacuoles, allowing myrosinase enzyme to hydrolyze glucoraphanin into bioactive Sulforaphane. Sulforaphane is the most potent natural activator of Nrf2, inducing phase-II detoxification enzymes.
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