Broccoli Nutritional Value

Welcome to the nutritional density value in 14 different types of broccoli, ranging from 38.00 to 43.00 (out of a maximum of 100) per 100 Calories (kCal). The basic amount from the general description of broccoli is Broccoli, raw. The nutritional density score (out of 100) or nutritional value of Broccoli, raw is 38.00.

Top ten broccoli products high in nutritional value

Below is a summary list for the top ten broccoli items ranked by the amount or level of nutritional value in 100g. At the bottom of the page is the full list for the 14 different types of broccoli based on the content in different servings in grams and oz (and other serving sizes).

1. Broccoli, raw : 38.00%
2. Broccoli, cooked, boiled, drained, without salt : 41.00%
3. Broccoli, frozen, chopped, unprepared : 47.00%
4. Broccoli, frozen, chopped, cooked, boiled, drained, without salt : 38.00%
5. Broccoli, frozen, spears, unprepared : 45.00%
6. Broccoli, frozen, spears, cooked, boiled, drained, without salt : 39.00%
7. Broccoli raab, raw : 49.00%
8. Broccoli raab, cooked : 50.00%
9. Broccoli, flower clusters, raw : 46.00%
10. Broccoli, stalks, raw : 31.00%

Following on from the ten top broccoli items or products containing nutritional value we have a more comprehensive break down of Broccoli, raw, and the highest item containing nutritional value which is Broccoli, raw. Furthermore we provide a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on broccoli. Our aim is to provide a comprehensive analysis of the nutritional value content in broccoli.

Nutritional Density Values

The list at thee bottom of the page gives the total nutritional score in the 14 items from the general description 'broccoli' each of which show the nutritional amounts as well as Energy, Protein, Total Fat, Carbohydrate, Fiber and Sugars. The top 14 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The level of nutritional value can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 6. The highest amount of nutritional value from the 6 frozen items is in Broccoli, frozen, chopped, unprepared where the nutritional value content is 47.00 % per 100g. The total food items which are raw is 4 items. The highest amount of nutritional value from the 4 raw items is in Broccoli, raw where the nutritional content score is 38.00. The number of food items which are cooked are 8 items. The highest amount of nutritional value from the 8 cooked items is in Broccoli, cooked, boiled, drained, without salt where the score is 41.00. Comparing raw and cooked broccoli shows that cooking can change the levels of nutritional value by 3.

For a serving per 100g, in a diet, the amount of Energy is 34.00 kcal (2% RDA), the amount of Protein is 2.82 g (5% RDA), the amount of Total Fat is 0.37 g (1% RDA), the amount of Carbohydrate is 6.64 g (5% RDA), the amount of Fiber is 2.60 g (10% RDA) and the amount of Sugars is 1.70 g (2% RDA). The nutritional value amounts and nutrition facts for 100g is shown in the bar chart below as percentages of the recommended daily allowance.

For the food Broccoli, raw the typical serving size is 1.000 cup chopped (or 91.00 g). In terms of the gram weight and total content for this serving the Energy content is 30.94 kcal, the Protein content is 2.57 g, the Total Fat content is 0.34 g, the Carbohydrate content is 6.04 g, the Fiber content is 2.37 g and the Sugars content is 1.55 g.

The amount of protein, fat and carbs from this food is measured as a gram weight value although it is also useful to give the calories from these macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 6.3 (kcal).The total calories from carbohydrate is 21.6 (kcal).

This list of 14 types of broccoli, is brought to you by www.dietandfitnesstoday.com and ranges from Broccoli, raw through to Broccoli, chinese, cooked where all food items are ranked by the nutritional value. The nutritional content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question what is the nutritional value of broccoli.

Average Content for broccoli

The average (or more correctly the arithmetic mean) amount of nutritional value contained in 100 Calories of broccoli, based on the list below of 14 different items under the general description of broccoli, is 41.57 % of nutritional value. The averages for the different nutrients are as follows; the average amount of Energy is 28.86 kcal, the average amount of Protein is 2.85 g, the average amount of Total Fat is 0.34 g, the average amount of Carbohydrate is 5.19 g, the average amount of Fiber is 2.68 g and the average amount of Sugars is 1.18 g.

Median Amount

The median nutritional Nutrition Density value is found in Broccoli raab, cooked which in 100 Calories contains 50.00 % of Nutrition Density. For this serving the amount of Energy is 33.00 kcal, the amount of Protein is 3.83 g, the amount of Total Fat is 0.52 g, the amount of Carbohydrate is 3.12 g, the amount of Fiber is 2.80 g and the amount of Sugars is 0.62 g.

Highest Nutritional Density Content

Using the list below for the 14 different broccoli nutrition entries in our database, the highest amount of nutritional value is found in Broccoli, raw which has a nutritional value of 38.00. For a 100g serving the Energy content is 34.00 kcal, the Protein content is 2.82 g, the Total Fat content is 0.37 g, the Carbohydrate content is 6.64 g, the Fiber content is 2.60 g, the Sugars content is 1.70 g.

The lowest nutritional value is in Broccoli, chinese, cooked which has a value of 43.00 % of nutritional value. For a 100g serving the amount of Energy is 22.00 kcal, the amount of Protein is 1.14 g, the amount of Total Fat is 0.72 g, the amount of Carbohydrate is 3.81 g, the amount of Fiber is 2.50 g, the amount of Sugars is 0.84 g.

The difference between the highest and lowest values gives a nutritional value range of -5. The range for the other nutrients are as follows; 12 kcal for Energy, 1.68 g for Protein, 0.35 g for Total Fat, 2.83 g for Carbohydrate, 0.1 g for Fiber, 0.86 g for Sugars.

Nutritional Scores per Typical Serving

For a typical serving of 1.000 cup (or 156.00 g) for Broccoli, frozen, chopped, unprepared the Energy content is 40.56 kcal, the Protein content is 4.38 g, the Total Fat content is 0.45 g, the Carbohydrate content is 7.46 g, the Fiber content is 4.68 g and the Sugars content is 2.11 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing nutritional value which can be scaled for different servings and quantities.

List of Nutritional Values for Broccoli 1. Broccoli, raw - nutritional score 38.00 / 100    Fiber (%RDA) Sugars (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   For a 100g serving : 2.60 g (10%) 1.70 g (2%) 34.00 kcal (2%) 6.64 g (5%) 0.37 g (1%) 2.82 g (5%)   Typical Serving size of 1.000 cup chopped (or 91.00g):    2.37 g (9%) 1.55 g (2%) 30.94 kcal (2%) 6.04 g (5%) 0.34 g (1%) 2.57 g (5%)   Other serving sizes 1.000 bunch (or 608.00g):    15.81 g (63%) 10.34 g (11%) 206.72 kcal (10%) 40.37 g (31%) 2.25 g (3%) 17.15 g (31%)   Other serving sizes 1.000 spear (about 5" long) (or 31.00g):    0.81 g (3%) 0.53 g (1%) 10.54 kcal (1%) 2.06 g (2%) 0.11 g (0%) 0.87 g (2%)   Other serving sizes 1.000 stalk (or 151.00g):    3.93 g (16%) 2.57 g (3%) 51.34 kcal (3%) 10.03 g (8%) 0.56 g (1%) 4.26 g (8%)   Other serving sizes 0.500 cup and chopped or diced (or 44.00g):    1.14 g (5%) 0.75 g (1%) 14.96 kcal (1%) 2.92 g (2%) 0.16 g (0%) 1.24 g (2%)   Other serving sizes 1.000 NLEA serving (or 148.00g):    3.85 g (15%) 2.52 g (3%) 50.32 kcal (3%) 9.83 g (8%) 0.55 g (1%) 4.17 g (7%) 2. Broccoli, cooked, boiled, drained, without salt - nutritional score 41.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 3.30 g (13%) 1.39 g (2%) 35.00 kcal (2%) 7.18 g (6%) 0.41 g (1%) 2.38 g (4%)   Typical Serving size of 0.500 cup and chopped (or 78.00g):    2.57 g (10%) 1.08 g (1%) 27.3 kcal (1%) 5.6 g (4%) 0.32 g (0%) 1.86 g (3%)   Other serving sizes 1.000 stalk and large (11"-12" long) (or 280.00g):    9.24 g (37%) 3.89 g (4%) 98 kcal (5%) 20.1 g (15%) 1.15 g (2%) 6.66 g (12%)   Other serving sizes 1.000 stalk and medium (7-1/2" - 8" long) (or 180.00g):    5.94 g (24%) 2.5 g (3%) 63 kcal (3%) 12.92 g (10%) 0.74 g (1%) 4.28 g (8%)   Other serving sizes 1.000 stalk and small (5" long) (or 140.00g):    4.62 g (18%) 1.95 g (2%) 49 kcal (2%) 10.05 g (8%) 0.57 g (1%) 3.33 g (6%)   Other serving sizes 1.000 spear (about 5" long) (or 37.00g):    1.22 g (5%) 0.51 g (1%) 12.95 kcal (1%) 2.66 g (2%) 0.15 g (0%) 0.88 g (2%) 3. Broccoli, frozen, chopped, unprepared - nutritional score 47.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 3.00 g (12%) 1.35 g (2%) 26.00 kcal (1%) 4.78 g (4%) 0.29 g (0%) 2.81 g (5%)   Typical Serving size of 1.000 cup (or 156.00g):    4.68 g (19%) 2.11 g (2%) 40.56 kcal (2%) 7.46 g (6%) 0.45 g (1%) 4.38 g (8%)   Other serving sizes 1.000 package (10 oz) (or 284.00g):    8.52 g (34%) 3.83 g (4%) 73.84 kcal (4%) 13.58 g (10%) 0.82 g (1%) 7.98 g (14%) 4. Broccoli, frozen, chopped, cooked, boiled, drained, without salt - nutritional score 38.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 3.00 g (12%) 1.47 g (2%) 28.00 kcal (1%) 5.35 g (4%) 0.12 g (0%) 3.10 g (6%)   Typical Serving size of 1.000 cup (or 184.00g):    5.52 g (22%) 2.7 g (3%) 51.52 kcal (3%) 9.84 g (8%) 0.22 g (0%) 5.7 g (10%) 5. Broccoli, frozen, spears, unprepared - nutritional score 45.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 3.00 g (12%) 1.47 g (2%) 29.00 kcal (1%) 5.35 g (4%) 0.34 g (1%) 3.06 g (5%)   Typical Serving size of 0.330 package (10 oz) (or 95.00g):    2.85 g (11%) 1.4 g (2%) 27.55 kcal (1%) 5.08 g (4%) 0.32 g (0%) 2.91 g (5%)   Other serving sizes 1.000 package (10 oz) (or 284.00g):    8.52 g (34%) 4.17 g (5%) 82.36 kcal (4%) 15.19 g (12%) 0.97 g (1%) 8.69 g (16%)   Other serving sizes 1.000 package (2 lb) (or 907.00g):    27.21 g (109%) 13.33 g (15%) 263.03 kcal (13%) 48.52 g (37%) 3.08 g (5%) 27.75 g (50%) 6. Broccoli, frozen, spears, cooked, boiled, drained, without salt - nutritional score 39.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 3.00 g (12%) 1.47 g (2%) 28.00 kcal (1%) 5.36 g (4%) 0.11 g (0%) 3.10 g (6%)   Typical Serving size of 0.500 cup (or 92.00g):    2.76 g (11%) 1.35 g (2%) 25.76 kcal (1%) 4.93 g (4%) 0.1 g (0%) 2.85 g (5%)   Other serving sizes 1.000 package (10 oz) yields (or 250.00g):    7.5 g (30%) 3.68 g (4%) 70 kcal (4%) 13.4 g (10%) 0.28 g (0%) 7.75 g (14%) 7. Broccoli raab, raw - nutritional score 49.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 2.70 g (11%) 0.38 g (0%) 22.00 kcal (1%) 2.85 g (2%) 0.49 g (1%) 3.17 g (6%)   Typical Serving size of 1.000 cup chopped (or 40.00g):    1.08 g (4%) 0.15 g (0%) 8.8 kcal (0%) 1.14 g (1%) 0.2 g (0%) 1.27 g (2%)   Other serving sizes 1.000 stalk (or 19.00g):    0.51 g (2%) 0.07 g (0%) 4.18 kcal (0%) 0.54 g (0%) 0.09 g (0%) 0.6 g (1%) 8. Broccoli raab, cooked - nutritional score 50.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 2.80 g (11%) 0.62 g (1%) 33.00 kcal (2%) 3.12 g (2%) 0.52 g (1%) 3.83 g (7%)   Typical Serving size of 1.000 NLEA serving (or 85.00g):    2.38 g (10%) 0.53 g (1%) 28.05 kcal (1%) 2.65 g (2%) 0.44 g (1%) 3.26 g (6%)   Other serving sizes 1.000 bunch cooked (or 437.00g):    12.24 g (49%) 2.71 g (3%) 144.21 kcal (7%) 13.63 g (10%) 2.27 g (3%) 16.74 g (30%) 9. Broccoli, flower clusters, raw - nutritional score 46.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 2.30 g (9%) 1.48 g (2%) 28.00 kcal (1%) 5.06 g (4%) 0.35 g (1%) 2.98 g (5%)   Typical Serving size of 1.000 cup flowerets (or 71.00g):    1.63 g (7%) 1.05 g (1%) 19.88 kcal (1%) 3.59 g (3%) 0.25 g (0%) 2.12 g (4%)   Other serving sizes 1.000 floweret (or 11.00g):    0.25 g (1%) 0.16 g (0%) 3.08 kcal (0%) 0.56 g (0%) 0.04 g (0%) 0.33 g (1%) 10. Broccoli, stalks, raw - nutritional score 31.00 / 100    Energy Carbohydrate Total Fat Protein   For a 100g serving : 28.00 kcal (1%) 5.24 g (4%) 0.35 g (1%) 2.98 g (5%)   Typical Serving size of 1.000 stalk (or 114.00g):    31.92 kcal (2%) 5.97 g (5%) 0.4 g (1%) 3.4 g (6%) 11. Broccoli, cooked, boiled, drained, with salt - nutritional score 40.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 3.30 g (13%) 1.39 g (2%) 35.00 kcal (2%) 7.18 g (6%) 0.41 g (1%) 2.38 g (4%)   Typical Serving size of 0.500 cup and chopped (or 78.00g):    2.57 g (10%) 1.08 g (1%) 27.3 kcal (1%) 5.6 g (4%) 0.32 g (0%) 1.86 g (3%)   Other serving sizes 1.000 stalk and large (11"-12" long) (or 280.00g):    9.24 g (37%) 3.89 g (4%) 98 kcal (5%) 20.1 g (15%) 1.15 g (2%) 6.66 g (12%)   Other serving sizes 1.000 stalk and medium (7-1/2" - 8" long) (or 180.00g):    5.94 g (24%) 2.5 g (3%) 63 kcal (3%) 12.92 g (10%) 0.74 g (1%) 4.28 g (8%)   Other serving sizes 1.000 stalk and small (5" long) (or 140.00g):    4.62 g (18%) 1.95 g (2%) 49 kcal (2%) 10.05 g (8%) 0.57 g (1%) 3.33 g (6%)   Other serving sizes 1.000 spear (about 5" long) (or 37.00g):    1.22 g (5%) 0.51 g (1%) 12.95 kcal (1%) 2.66 g (2%) 0.15 g (0%) 0.88 g (2%) 12. Broccoli, frozen, chopped, cooked, boiled, drained, with salt - nutritional score 37.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 3.00 g (12%) 1.47 g (2%) 28.00 kcal (1%) 5.35 g (4%) 0.12 g (0%) 3.10 g (6%)   Typical Serving size of 1.000 cup (or 184.00g):    5.52 g (22%) 2.7 g (3%) 51.52 kcal (3%) 9.84 g (8%) 0.22 g (0%) 5.7 g (10%) 13. Broccoli, frozen, spears, cooked, boiled, drained, with salt - nutritional score 38.00 / 100    Fiber Sugars Energy Carbohydrate Total Fat Protein   For a 100g serving : 3.00 g (12%) 1.44 g (2%) 28.00 kcal (1%) 5.35 g (4%) 0.11 g (0%) 3.10 g (6%)   Typical Serving size of 0.500 cup (or 92.00g):    2.76 g (11%) 1.32 g (1%) 25.76 kcal (1%) 4.92 g (4%) 0.1 g (0%) 2.85 g (5%)   Other serving sizes 1.000 package (10 oz) yields (or 250.00g):    7.5 g (30%) 3.6 g (4%) 70 kcal (4%) 13.38 g (10%) 0.28 g (0%) 7.75 g (14%)