Broccoli is a very underrated vegetable. Probably because most people don’t it when overcooked. Raw broccoli is quite tasty , but is difficult to chew and not easy to digest. There are a few prep hacks, that help making raw broccoli softer, such as shredding it in the food processor.
Raw vegan recipes with broccoli
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Broccoli measurements
1 cup chopped = 70-95 g
1 bunch = 500-900 g
1 medium size head of broccoli = 9 ounces
ratio floretts to stem 3.5:2
1 5″ spear = 25-40 g
1 stalk = 100-200 g
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I'm passionate about eating the best food possible. I always buy organic and try to shop zero waste, in bulk and to support local farmers. For me, the people and the planet.Nutrients in 100 g of broccoli. Source USDA FoodCentral Data Base
| Water in 100 g broccoli | 89.3 | g |
| Energy in 100 g broccoli | 34 | kcal |
| 141 | kJ | |
| Protein in 100 g broccoli | 2.82 | g |
| Total lipid (fat) in broccoli | 0.37 | g |
| Carbohydrate in broccoli | 6.64 | g |
| Fiber in broccoli | 2.6 | g |
| Sugars in broccoli | 1.7 | g |
| Sucrose | 0.1 | g |
| Glucose (dextrose) | 0.49 | g |
| Fructose | 0.68 | g |
| Lactose | 0.21 | g |
| Maltose | 0.21 | g |
| Starch | 0 | g |
| Calcium, Ca in broccoli | 47 | mg |
| Iron, Fe in broccoli | 0.73 | mg |
| Magnesium, Mg in broccoli | 21 | mg |
| Phosphorus, P in broccoli | 66 | mg |
| Potassium, K in broccoli | 316 | mg |
| Sodium, Na in broccoli | 33 | mg |
| Zinc, Zn in broccoli | 0.41 | mg |
| Copper, Cu | 0.049 | mg |
| Manganese, Mn in broccoli | 0.21 | mg |
| Selenium, Se in broccoli | 2.5 | µg |
| Vitamin C, total ascorbic acid | 89.2 | mg |
| Thiamin | 0.071 | mg |
| Riboflavin | 0.117 | mg |
| Niacin in broccoli | 0.639 | mg |
| Vitamin B-6 | 0.175 | mg |
| Folate, total | 63 | µg |
| Folic acid | 0 | µg |
| Choline, total in broccoli | 18.7 | mg |
| Betaine | 0.1 | mg |
| Vitamin A, RAE in broccoli | 31 | µg |
| Carotene, beta in broccoli | 361 | µg |
| Carotene, alpha | 25 | µg |
| Lutein + zeaxanthin | 1400 | µg |
| Vitamin E (alpha-tocopherol) in broccoli | 0.78 | mg |
| Vitamin K (phylloquinone) in broccoli | 102 | µg |
| Vitamin K (Dihydrophylloquinone) | 0 | µg |
| Fatty acids, total saturated | 0.114 | g |
| Fatty acids, total monounsaturated | 0.031 | g |
| Fatty acids, total polyunsaturated | 0.112 | g |
| Cholesterol in broccoli | 0 | mg |
| Tryptophan | 0.033 | g |
| Threonine | 0.088 | g |
| Isoleucine | 0.079 | g |
| Leucine | 0.129 | g |
| Lysine | 0.135 | g |
| Methionine | 0.038 | g |
| Cystine | 0.028 | g |
| Phenylalanine | 0.117 | g |
| Tyrosine | 0.05 | g |
| Valine | 0.125 | g |
| Arginine | 0.191 | g |
| Histidine | 0.059 | g |
| Alanine | 0.104 | g |
| Aspartic acid | 0.325 | g |
| Glutamic acid | 0.542 | g |
| Glycine | 0.089 | g |
| Proline | 0.11 | g |
| Serine | 0.121 | g |
