Home / Blog / All / Ingredient or Tool / broccoli

broccoli

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


Share with your friends! They love what you love!

Subscribe to the newsletter!

Awesome!

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

My newest books will be here soon

organic food shopping rawismyreligion

Food Shopping

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 broccoli89.3g
Energy in 100 g broccoli34kcal
141kJ
Protein in 100 g broccoli2.82g
Total lipid (fat) in broccoli0.37g
Carbohydrate in broccoli6.64g
Fiber in broccoli2.6g
Sugars in broccoli1.7g
Sucrose0.1g
Glucose (dextrose)0.49g
Fructose0.68g
Lactose0.21g
Maltose0.21g
Starch0g
Calcium, Ca in broccoli47mg
Iron, Fe in broccoli0.73mg
Magnesium, Mg in broccoli21mg
Phosphorus, P in broccoli66mg
Potassium, K in broccoli316mg
Sodium, Na in broccoli33mg
Zinc, Zn in broccoli0.41mg
Copper, Cu0.049mg
Manganese, Mn in broccoli0.21mg
Selenium, Se in broccoli2.5µg
Vitamin C, total ascorbic acid89.2mg
Thiamin0.071mg
Riboflavin0.117mg
Niacin in broccoli0.639mg
Vitamin B-60.175mg
Folate, total63µg
Folic acid0µg
Choline, total in broccoli18.7mg
Betaine0.1mg
Vitamin A, RAE in broccoli31µg
Carotene, beta in broccoli361µg
Carotene, alpha25µg
Lutein + zeaxanthin1400µg
Vitamin E (alpha-tocopherol) in broccoli0.78mg
Vitamin K (phylloquinone) in broccoli102µg
Vitamin K (Dihydrophylloquinone)0µg
Fatty acids, total saturated0.114g
Fatty acids, total monounsaturated0.031g
Fatty acids, total polyunsaturated0.112g
Cholesterol in broccoli0mg
Tryptophan0.033g
Threonine0.088g
Isoleucine0.079g
Leucine0.129g
Lysine0.135g
Methionine0.038g
Cystine0.028g
Phenylalanine0.117g
Tyrosine0.05g
Valine0.125g
Arginine0.191g
Histidine0.059g
Alanine0.104g
Aspartic acid0.325g
Glutamic acid0.542g
Glycine0.089g
Proline0.11g
Serine0.121g

Leave a Reply

Your email address will not be published. Required fields are marked *