Broccoli Nutrition: Complete Facts, Vitamins, and What the Science Says

Every number on this page comes from USDA FoodData Central (FDC ID 170379) or peer-reviewed journals. No estimates, no approximations.

34 kcal
per 100g raw
99% DV
Vitamin C
85% DV
Vitamin K
2.6g
Dietary Fiber

Full Nutrition Facts (USDA)

Nutrition Facts
Serving size: 100g (3.5 oz) raw broccoli
Source: USDA FoodData Central (FDC ID 170379)
Calories34
% Daily Value*
Total Fat0.37g
Total Carbohydrates6.64g
Dietary Fiber2.6g
Protein2.82g
Vitamin C89.2mg (99% DV)
Vitamin K102mcg (85% DV)
Folate (B9)63mcg (16% DV)
Calcium47mg (4% DV)
Iron0.73mg (4% DV)
Potassium316mg (7% DV)
* Percent Daily Values based on a 2,000-calorie diet.

Source: USDA FoodData Central, FDC ID 170379

Key Compounds Beyond Macros

Sulforaphane

Produced when broccoli is chopped or chewed — myrosinase enzyme converts glucoraphanin into sulforaphane. Activates Nrf2/Keap1 detoxification pathways. The most extensively studied chemopreventive compound in any vegetable.

Source: MD Anderson Cancer Center

Lutein + Zeaxanthin (1,400 mcg/100g)

The only dietary carotenoids that accumulate in the retina's macula. High dietary intake reduces age-related macular degeneration (AMD) risk by up to 43%.

Source: BrightFocus Foundation

Indole-3-Carbinol (I3C)

Influences estrogen metabolism. Under active investigation for cancer-related pathways (Akt-NF-kB, BRCA expression). Not proven to treat cancer in humans — active research only.

Source: Memorial Sloan Kettering Cancer Center

68% More Vitamin C Than an Orange

Raw broccoli contains 89.2mg of Vitamin C per 100g. A raw orange has 53mg per 100g. Caveat: boiling strips roughly half — steam or eat raw to preserve it.

Source: healwithfood.org / USDA SR

What the Research Shows

As of 2024, a meta-analysis identified 202 unique clinical trials on broccoli and sulforaphane, with 84 meeting clinical intervention criteria — making this one of the best-studied vegetables in nutrition science. (PMC 2024)

StudyFindingPublished
OHSU Knight Cancer Institute 2015PSA doubling time increased 6.1 → 9.6 months in prostate cancer patients given sulforaphane extractInvestigational New Drugs
Penn State 2023 (mouse)Broccoli-fed mice showed significantly stronger gut lining (more goblet + Paneth cells)Laboratory Investigation
Hudson Institute 2023Sulforaphane shifts gut microbiota to produce more anti-inflammatory metabolitesJournal of Functional Foods
Clinical Nutrition 2018IL-6 inflammation marker fell from 4.76 to 2.11 pg/mL after 10 weeks of broccoli sprout consumptionClinical Nutrition

Go Deeper

Health Benefits of Broccoli

7,400/mo

What sulforaphane, I3C, and lutein actually do in your body — with clinical citations.

Calories in Broccoli

7,900/mo

34 kcal per 100g raw. Full breakdown by serving size and cooking method.

Protein in Broccoli

5,200/mo

2.82g per 100g. How it compares to other vegetables and whether it counts as a protein source.

Broccoli Fiber Content

5,200/mo

2.6g per 100g. Soluble vs insoluble, and the Penn State 2023 gut lining study.

Carbs in Broccoli (Keto?)

5,000/mo

6.64g total carbs, 4.04g net. Glycemic index analysis and keto verdict.

Vitamins in Broccoli

2,900/mo

99% DV Vitamin C, 85% DV Vitamin K — the full vitamin profile.

Broccoli Sprouts: 20–50× More Potent

24,000/mo

The Johns Hopkins 1997 PNAS discovery that caused a global broccoli seed shortage.

Raw vs Cooked Broccoli: Nutrients Compared

5,000/mo

The chop-and-wait trick, why microwaving beats boiling, and what cooking destroys.