vegetable

Broccoli — Nutrition & Culinary Profile

Broccoli is a green vegetable with a large, tree-like flower head and a thick, edible stem. It has a mild, earthy flavor and a firm, crunchy texture. Broccoli is a popular ingredient in many cuisines, often used in salads, soups, and stir-fries.

Calories34kcal

Protein2.8g

Fat0.4g

Carbohydrates6.6g

Fiber2.6g

Sugar1.7g

Density0.550000011920929g/ml

Portion80g

Shelf life3days

Vitamins

A623.8mg

C89.2mg

D0mg

E0.78mg

K175.2mg

B10.1mg

B20.1mg

B30.6mg

B50.6mg

B60.1mg

B963.2mg

B120mg

Minerals

Calcium47mg

Iron0.7mg

Magnesium21mg

Phosphorus66mg

Potassium316mg

Sodium55mg

Zinc0.4mg

Selenium2.5mg

Culinary profile

sweetness2

acidity2

bitterness6

umami4

aroma6

texturecrunchy

Properties

glycemic index10

glycemic load0.5

ph6.5

water activity0.99

Diets

✓ vegan✓ vegetarian✓ paleo✓ gluten free✓ mediterranean

Processing states

raw

Fresh, unprocessed ingredient. Store refrigerated.

34 kcal4°C168 hrs

boiled

Cooked in boiling water. Softer texture, some nutrient loss to water.

32.3 kcal4°C48 hrs

steamed

Steamed. Minimal nutrient loss, retains natural texture.

33.32 kcal4°C48 hrs

baked

Oven-baked. Moderate water loss, flavour concentration.

37.4 kcal4°C48 hrs

grilled

Grilled over high heat. Fat drips off, smoky flavour.

36.72 kcal4°C24 hrs

fried

Pan-fried or deep-fried in oil. Higher fat and calorie content.

115.64 kcal4°C24 hrs

smoked

Smoked. Extended shelf life, concentrated flavour, lower moisture.

39.1 kcal4°C168 hrs

frozen

Frozen at -18°C. Nutrition virtually unchanged. Thaw before use.

34 kcal-18°C4320 hrs

dried

Dried/dehydrated. Highly concentrated nutrients. Rehydrate before cooking.

272 kcal20°C4320 hrs

pickled

Pickled in brine or vinegar. Acidic taste, extended shelf life.

45.32 kcal4°C720 hrs

Best pairings

Garlic8.8 / 10

Olive oil8.8 / 10

Hard cheese8.7 / 10

Lemon8.5 / 10

Almonds8.5 / 10

Sesame seeds8.3 / 10

Chicken breast8.2 / 10

Soy sauce8.1 / 10