Broccoli

Zoom on carbohydrates

• The amount of carbohydrates (1.70 g per 100 g) in raw broccoli is lower than the average amount in raw vegetables (4.45 g per 100 g).
• Its carbohydrates are mainly fructose (0.73 g per 100 g), glucose (0.48 g per 100 g), sucrose (0.18 g per 100 g), lactose (0.15 g per 100 g) and maltose (0.15 g per 100 g).
• Raw broccoli is low in sugar* as it contains less than 5 g per 100 g.

Zoom on fibres

• The amount of fibre in raw broccoli (2.90 g per 100 g) is significant. It is also higher than the average value for raw vegetables (2.43 g per 100 g).

Zoom on proteins

• The protein content of raw broccoli (3.95 g per 100 g) is higher than the average content found in raw vegetables (1.87 g per 100 g).

Zoom on lipids

• The amount of fat (0.48 g per 100 g) in raw broccoli is lower than the average amount in raw vegetables (0.56 g per 100 g).
• Raw broccoli is fat-free as it contains less than 0.5 g per 100 g.

*Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods. 

Zoom on minerals and trace elements

• Raw broccoli is a source of:
  • manganese as it provides the equivalent of 20% of DRVs, i.e. 0.40 mg per 100 g,
  • potassium as it provides the equivalent of 17.85 % of DRVs, i.e. 357 mg per 100 g.
• It also contains significant levels of chloride and phosphorus. In fact, it provides the equivalent of:
  • 11.13% of DRVs for chloride, i.e. 89 mg per 100 g,
  • 10.93 % of DRVs for phosphorus, i.e. 76.50 mg per 100 g.
• Other minerals and trace elements represent less than 6% of DRVs.

Zoom on vitamins

• Raw broccoli is high in:
  • vitamin K1 as it provides the equivalent of 241.33 % of DRVs, i.e. 181 µg per 100 g;
  • vitamin C as it provides the equivalent of 132.50% of DRVs, i.e. 106 mg per 100 g;
  • vitamin B9 as it provides the equivalent of 76.50 % of DRVs, i.e. 153 µg per 100 g; moreover, raw broccoli is, after raw spinach, the vegetable which contains the most vitamin B9, according to the data of the Ciqual 2020 table.
• Raw broccoli also contains a significant amount of vitamin B5 and vitamin B6. In fact, it provides the equivalent of:
  • 13% of DRVs for vitamin B5, i.e. 0,78 mg per 100 g;
  • 12.14% of DRVs for vitamin B6, i.e. 0.17 mg per 100 g.
• The other vitamins represent less than 9% of DRVs.

*Calculation made: Beta-Carotene / 6 + retinol

Zoom on polyphenols

• Polyphenols are substances with an antioxidant effect.
• The total polyphenol content of raw broccoli is significant.
• They are mainly composed of lignans, according to analysis by chromatography after hydrolysis, and in particular of lariciresinol.
• The second most represented family of polyphenols in raw broccoli, according to this same analysis, is that of flavonoids and more particularly flavonols.

The following values are approximate and depend on variety, season, ripeness, cultivation conditions, etc. Steamed broccoli is low in energy* as it provides an average of 37.60 calories (kcal) per 100 g, i.e. 158 kJ. Depending on its size, its weight can vary from 150 to over 800 g.

COMPOSITION TABLES

For each nutrient, the tables provide information on the content, minimum and maximum values as well as the percentage of the Dietary Reference Values (DRVs) for 100 g net of steamed broccoli (except for the table on polyphenols which refers to cooked broccoli, cooking method unknown).

*Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.

Zoom on carbohydrates

• The amount of carbohydrates (2.53 g per 100 g) for steamed broccoli is well below the average amount found in cooked vegetables (4.85 g per 100 g).
• Its carbohydrates are mainly fructose (0.80 g per 100 g) and glucose (0.70 g per 100 g).
• Steamed broccoli is low in sugar* (1.50 g per 100 g) as it contains no more than 5 g per 100 g.

Zoom on fibres

• The amount of fibre in steamed broccoli (2.20 g per 100 g) is lower than the average amount in cooked vegetables (2.89 g per 100 g).

Zoom on proteins

• The protein content of steamed broccoli (4.13 g per 100 g) is higher than the average content found in cooked vegetables (2 g per 100 g).

Zoom on lipids

• The amount of fat (0.70 g per 100 g) for steamed broccoli is slightly higher than the average amount found in cooked vegetables (0.53 g per 100 g).
• Steamed broccoli is low in fat* as it contains no more than 3 g per 100 g.

*Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods. 

Zoom on minerals and trace elements

• Steamed broccoli is a source of potassium as it provides the equivalent of 17% of DRVs, i.e. 340 mg per 100 g.
• It also contains significant levels of manganese and phosphorus. In fact, it provides the equivalent of:
  • 14% of DRVs for manganese, i.e. 0.28 mg per 100 g,
  • 10.29 % of DRVs for phosphorus, i.e. 72 mg per 100 g.
• The other minerals and trace elements present in steamed broccoli represent less than 8% of DRVs.

Zoom on vitamins

• Steamed broccoli is high in:
  • vitamin B9 as it provides the equivalent of 40.85% of DRVs, i.e. 81.70 µg per 100 g,
  • vitamin K1 as it provides the equivalent of 30.93% of DRVs, i.e. 23.20 µg per 100 g.
• Steamed broccoli is a source of:
  • vitamin C as it provides the equivalent of 25.88% of DRVs, i.e. 20.70 mg per 100 g,
  • vitamin E as it provides the equivalent of 19% of DRVs, i.e. 2.28 mg per 100 g.
• It also contains significant amounts of vitamin B5, vitamin A and vitamin B6. In fact, it provides the equivalent of:
  • 12.83 % of DRVs for vitamin B5, i.e. 0,77 mg per 100 g;
  • 11.81 % of DRVs for vitamin A, i.e. 94.50 µg per 100 g;
  • 11.43 % of DRVs for vitamin B6, i.e. 0.16 mg per 100 g.
• The other vitamins represent less than 8% of DRVs.

*Calculation made: Beta-Carotene / 6 + retinol

Zoom on polyphenols (for cooked broccoli with unknown cooking method)

• Polyphenols are substances with an antioxidant effect.
• The polyphenols present in cooked broccoli are phenolic acids and mainly hydroxybenzoic acids, according to HPLC analysis.

The following values are approximate and depend on variety, season, ripeness, cultivation conditions, etc. Broccoli cooked in water – crunchy – is low in energy* as it provides an average of 23.50 calories (kcal) per 100 g, i.e. 98.10 kJ. Depending on its size, its weight can vary from 150 to over 800 g.

COMPOSITION TABLES

For each nutrient, the tables provide information on the content, minimum and maximum values as well as the percentage of the Dietary Reference Values (DRVs) for 100 g net of boiled broccoli, crunchy (except for the table on polyphenols which refers to cooked broccoli, cooking method unknown).

*Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.

Zoom on fibres

• Boiled broccoli – crunchy – provides a significant amount of fibre (2.60 g per 100 g), but less than the average amount found in cooked vegetables (2.89 g per 100 g).

Zoom on proteins

• Its protein content (2.50 g per 100 g) is higher than the average content in cooked vegetables (2 g per 100 g).

Zoom on carbohydrates

• The amount of carbohydrates in boiled broccoli – crunchy – (1.23 g per 100 g) is well below the average amount found in cooked vegetables (4.85 g per 100 g).
• Glucose and fructose are present in equivalent quantities (0.40 g per 100 g).
• Boiled broccoli – crunchy – is low in sugar* as it contains no more than 5 g per 100 g.

Zoom on lipids

• The amount of fat (0.40 g per 100 g) in boiled broccoli – crunchy – is lower than the average amount found in cooked vegetables (0.53 g per 100 g).
• Boiled broccoli – crunchy – is fat-free* as it contains no more than 0.5 g of fat per 100 g.

*Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods. 

Zoom on minerals and trace elements

• Boiled broccoli – crunchy – contains significant levels of copper and manganese. In fact, it provides the equivalent of:
  • 11 % of DRVs for copper, i.e. 0.11 mg per 100 g;
  • 9 % of DRVs for manganese, i.e. 0.18 mg per 100 g.
• The other minerals and trace elements in boiled broccoli – crunchy – represent less than 7% of DRVs.

Zoom on vitamins

• Broccoli cooked in water – crunchy – is high in:
  • vitamin B9 as it provides the equivalent of 33.55% of DRVs, i.e. 67.10 µg per 100 g,
  • vitamin K1 as it provides the equivalent of 31.07% of DRVs, i.e. 23.30 µg per 100 g.
• It is also a source of:
  • vitamin C as it provides the equivalent of 28.38% of DRVs, i.e. 22.70 mg per 100 g,
  • vitamin E as it provides the equivalent of 20.17% of DRVs, i.e. 2.42 mg per 100 g.
• Vitamin A, a family of carotenoids, is also present in significant quantities in boiled broccoli – crunchy – as it represents 13.81% of DRVs, i.e. 110.50 µg per 100 g.
• The other vitamins represent less than 4% of DRVs.

*Calculation made: Beta-Carotene / 6 + retinol

Zoom on polyphenols (for cooked broccoli with unknown cooking method)

• Polyphenols are substances with an antioxidant effect.
• The polyphenols present in cooked broccoli are phenolic acids and mainly hydroxybenzoic acids, according to HPLC analysis.

The following values are approximate and depend on variety, season, ripeness, cultivation conditions, etc. Boiled broccoli – tender – is low in energy* as it provides an average of 23.10 calories (kcal) per 100 g, i.e. 96.10 kJ. Depending on its size, its weight can vary from 150 to over 800 g.

COMPOSITION TABLES

For each nutrient, the tables provide information on the content, minimum and maximum values and percentage of the Dietary Reference Values (DRVs) for 100 g net of boiled broccoli, tender (except for the polyphenols table which refers to cooked broccoli, cooking method unknown).

Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.

Zoom on fibres

• Boiled broccoli – tender – is a source of fibre* as 100 g provides 3 g of fibre.
• This amount is slightly higher than the average amount found in cooked vegetables (2.89 g per 100 g).

Zoom on proteins

• Its protein content (2.19 g per 100 g) is slightly higher than the average content in cooked vegetables (2 g per 100 g).

Zoom on carbohydrates

• The amount of carbohydrates for boiled broccoli – tender – (1.03 g per 100 g) is well below the average amount found in cooked vegetables (4.85 g per 100 g).
• Glucose and fructose are present in equivalent quantities (0.30 g per 100 g).
• Boiled broccoli – tender – is low in sugar* as it contains no more than 5 g per 100 g.

Zoom on lipids

• Similarly, its fat content (0.50 g per 100 g) is almost equal to the average amount found in cooked vegetables (0.53 g per 100 g).
• Boiled broccoli – tender – is fat-free* as it contains no more than 0.5 g of fat per 100 g.

*Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.

Zoom on minerals and trace elements

• Boiled broccoli – tender – is a source of copper since it provides the equivalent of 15% of DRVs, i.e. 0.15 mg per 100 g.
• The second best represented trace element in boiled broccoli – tender – is manganese. It provides 8.50% of DRVs, i.e. 0.17 mg per 100 g.
• The other minerals and trace elements represent less than 6% of DRVs.

Zoom on vitamins

• Boiled broccoli – tender – is high in vitamin K1 as it provides the equivalent of 66.13% of DRVs, i.e. 49.60 µg per 100 g.
• It is also a source of vitamin C as it provides the equivalent of 22.63% of DRVs, i.e. 18.10 mg per 100 g.
• Boiled broccoli – tender – also contains significant amounts of vitamin E, vitamin B9 and vitamin A. In fact, it provides the equivalent of:
  • 14.08% of DRVs for vitamin E, i.e. 1.69 mg per 100 g;
  • 12.35% of DRVs for vitamin B9, i.e. 24.70 µg per 100 g;
  • 12% of DRVs for vitamin A, i.e. 96 µg per 100 g.
• The other vitamins represent less than 5% of DRVs.

*Calculation made: Beta-Carotene / 6 + retinol

Zoom on polyphenols (for cooked broccoli with unknown cooking method)

• Polyphenols are substances with an antioxidant effect.

The polyphenols present in cooked broccoli are phenolic acids and mainly hydroxybenzoic acids, according to HPLC analysis.

According to the definitions of nutrition claims as set out in Regulation (EC) No 1924/2006 on nutrition and health claims, and in view of the composition of steamed broccoli, the following claims may be used:

NUTRITION CLAIMS OF STEAMED BROCCOLI

• Low in energy (100 g of steamed broccoli provide less than 40 kcal)
• Low in sugar (100 g of steamed broccoli contain less than 5 g of sugars)
• Low in fat (100 g of steamed broccoli contain less than 3 g of fat)
• High in vitamin B9 (100 g of steamed broccoli provide the equivalent of more than 30% of DRVs)
• High in vitamin K1 (100 g of steamed broccoli provide the equivalent of more than 30% of DRVs)
• Source of vitamin C (100 g of steamed broccoli provide the equivalent of more than 15% of DRVs)
• Source of vitamin E (100 g of steamed broccoli provide the equivalent of more than 15% of DRVs)
• Source of potassium (100 g of steamed broccoli provide the equivalent of more than 15% of DRVs)

HEALTH CLAIMS (for a consumption of 100 g of steamed broccoli)

Folates or vitamin B9

• Folates contribute to:
  • maternal tissue growth during pregnancy,
  • normal amino acid synthesis,
  • normal blood formation,
  • normal homocysteine metabolism,
  • normal psychological function,
  • normal function of the immune system,
  • reduction of tiredness and fatigue.

• Folates have a role in the process of cell division.

Vitamin K1

• Vitamin K1 contributes to:
  • maintenance of normal bones,
  • normal blood clotting.

Vitamin C

• Vitamin C contributes to:
  • normal function of the immune system during and after intense physical exercise,
  • normal collagen formation for the normal function of blood vessels,
  • normal collagen formation for the normal function of bones,
  • normal collagen formation for the normal function of cartilage,
  • normal collagen formation for the normal function of gums,
  • normal collagen formation for the normal function of skin,
  • normal collagen formation for the normal function of teeth,
  • normal energy-yielding metabolism,
  • normal functioning of the nervous system,
  • normal psychological function,
  • normal function of the immune system,
  • protection of cells from oxidative stress,
  • reduction of tiredness and fatigue,
  • regeneration of the reduced form of vitamin E.
• Vitamin C increases iron absorption.

Vitamin E

• Vitamin E contributes to the protection of cells from oxidative stress.

Potassium

• Potassium contributes to:
  • normal functioning of the nervous system,
  • normal muscle function,
  • maintenance of normal blood pressure.

According to the definitions of nutrition claims as set out in Regulation (EC) No 1924/2006 on nutrition and health claims, and in view of the composition of boiled broccoli – crunchy, the following claims may be used:

NUTRITION CLAIMS OF BOILED BROCCOLI – CRUNCHY –

• Low in energy (100 g of boiled broccoli – crunchy – provide less than 40 kcal)
• Low in sugar (100 g of boiled broccoli – crunchy – contain no more than 5 g of sugars)
• Fat-free (100 g of boiled broccoli – crunchy – does not contain more than 0.5 g of fat)
• High in vitamin B9 (100 g of boiled broccoli – crunchy – provide the equivalent of more than 30% of DRVs)
• High in vitamin K1 (100 g of boiled broccoli – crunchy – provide the equivalent of more than 30% of DRVs)
• Source of vitamin C (100 g of boiled broccoli – crunchy – provide the equivalent of more than 15% of DRVs)
• Source of vitamin E (100 g of boiled broccoli – crunchy – provide the equivalent of more than 15% of DRVs)

HEALTH CLAIMS (for a consumption of 100 g boiled broccoli – crunchy)

Folates or vitamin B9

• Folates contribute to:
  • maternal tissue growth during pregnancy,
  • normal amino acid synthesis,
  • normal blood formation,
  • normal homocysteine metabolism,
  • normal psychological function,
  • normal function of the immune system,
  • reduction of tiredness and fatigue.

• Folates have a role in the process of cell division.

Vitamin K1

• Vitamin K1 contributes to:
  • maintenance of normal bones,
  • normal blood clotting.

Vitamin C

• Vitamin C contributes to:
  • normal function of the immune system during and after intense physical exercise,
  • normal collagen formation for the normal function of blood vessels,
  • normal collagen formation for the normal function of bones,
  • normal collagen formation for the normal function of cartilage,
  • normal collagen formation for the normal function of gums,
  • normal collagen formation for the normal function of skin,
  • normal collagen formation for the normal function of teeth,
  • normal energy-yielding metabolism,
  • normal functioning of the nervous system,
  • normal psychological function,
  • normal function of the immune system,
  • protection of cells from oxidative stress,
  • reduction of tiredness and fatigue,
  • regeneration of the reduced form of vitamin E.
• Vitamin C increases iron absorption.

Vitamin E

• Vitamin E contributes to the protection of cells from oxidative stress.

According to the definitions of nutrition claims as set out in Regulation (EC) No 1924/2006 on nutrition and health claims, and in view of the composition of boiled broccoli – melting – the following claims may be used:

NUTRITION CLAIMS OF BOILED BROCCOLI – TENDER –

• Low in energy (100 g of boiled broccoli – tender – provide less than 40 kcal)
• Low in sugar (100 g of boiled broccoli – tender – contain no more than 5 g of sugars)
• Fat-free (100 g of boiled broccoli – tender – does not contain more than 0.5 g of fat)
• High in vitamin K1 (100 g of boiled broccoli – tender – provide the equivalent of more than 30% of DRVs)
• Source of fibre (100 g of boiled broccoli – tender – provide more than 3 g of fibre)
• Source of vitamin C (100 g of boiled broccoli – tender – provide the equivalent of more than 15% of DRVs)
• Source of copper (100 g of boiled broccoli – tender – provide the equivalent of more than 15% of DRVs)

HEALTH CLAIMS (for a consumption of 100 g of boiled broccoli – tender -)

Vitamin K1

• Vitamin K1 contributes to:
  • maintenance of normal bones,
  • normal blood clotting.

Vitamin C

• Vitamin C contributes to:
  • normal function of the immune system during and after intense physical exercise,
  • normal collagen formation for the normal function of blood vessels,
  • normal collagen formation for the normal function of bones,
  • normal collagen formation for the normal function of cartilage,
  • normal collagen formation for the normal function of gums,
  • normal collagen formation for the normal function of skin,
  • normal collagen formation for the normal function of teeth,
  • normal energy-yielding metabolism,
  • normal functioning of the nervous system,
  • normal psychological function,
  • normal function of the immune system,
  • protection of cells from oxidative stress,
  • reduction of tiredness and fatigue,
  • regeneration of the reduced form of vitamin E.
• Vitamin C increases iron absorption.

Copper

• Copper contributes to:
  • maintenance of normal connective tissues,
  • normal energy-yielding metabolism,
  • normal functioning of the nervous system,
  • normal hair pigmentation,
  • normal iron transport in the body,
  • normal skin pigmentation,
  • normal function of the immune system,
  • protection of cells from oxidative stress.