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Broccoli - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Bowl of broccoli
Bowl of broccoli

Broccoli consist of 0.001% fat, 4% protein, 3% carbs, 3% fiber and 88% water. With 34 of calories per 100g it's 73% lower than other foods in Vegetables and vegetable products. In total 0.03% of the calories in Broccoli come from fat, 47.06% from protein and 35.29% from carbohydrates.

  • low GI Glycemic Index: 15
  • Low carb Only 4.5 carbs per serving
  • low GL Glycemic Load: 0.7
  • low Fructose
  • Gluten free
  • Lactose free
  • high Folate Covers 20% of Folate / Vitamin B9 RDA per portion

Can you eat Broccoli for a low carb diet?

With 4.5g of carbs and a Glycemic Load of 0.7 in a portion of 150g, Broccoli can be consumed for a ketogenic or low-carb diet. It contains low amounts of Fructose, is Gluten free and has no Lactose.

Nutrition facts

Nutrition facts
per 100g 		Broccoli
avg Vegetables and vegetable products[1]
Calories (kcal) 34 46.8
Fat (g) 0.001 1.1
Protein (g) 4 2.1
Carbohydrates (g) 3 5.2
Mono- & Di-Saccharides (g) 2 5.2
Polysaccharides (g) 0.001 5.2
Fibers (g) 3 2.9
Sodium (mg) 20 141.3
Water (g) 88 86.4
[1] average of Vegetables and vegetable products

Breakdown in percent (%) of total calories

An average portion size (150g) of Broccoli contains

  • 51 Calories
  • 0.0015g of Fat
  • 6g of Protein
  • and 4.5g of Carbs
  • 30mg of sodium - 2% of the RDA for sodium.
  • 30mg of Magnesium, that covers 9.38% of the recommended daily allowance (RDA) for Magnesium.
  • 0.75mg of Zinc - 7.5% of the RDA for Zinc.
  • 1.2mg of Iron - 10% of the RDA for Iron.
  • 390mg of Potassium - 9.75% of the RDA for Potassium.
  • 142.5mg of Vitamin C - 135.71% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Broccoli you get

  • 1.33 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Vegetables and vegetable products have on average 0.4g of proteins per 1 gram of carbs.
  • 0 grams of fat (total average 0.66g, other foods in Vegetables and vegetable products 0.21g)
  • 1 grams of fibers (total average 0.13g, other foods in Vegetables and vegetable products 0.56g)

Nutrient distribution per gram

What vitamins are in Broccoli?

Vitamins
per 100g 		Broccoli
avg[1]
Vitamin C (mg) 95 32.1
Vitamin E (mg) 0.6 0.9
Vitamin B1 / Thiamine (mg) 0.1 0.1
Vitamin B2 (mg) 0.18 0.1
Vitamin B6 (mg) 0.28 0.1
Vitamin B9 / Folate (μg) 40 37.8
Vitamin B12 (μg) 0 0
Retinol (μg) 0 4.2
beta-Carotene (μg) 850 1304.2
[1] average of Vegetables and vegetable products

Rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (150g) for Broccoli of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]RDA for a 20+ year old male

Minerals in Broccoli

Minerals
per 100g 		Broccoli
avg[1]
Magnesium (mg) 20 21.7
Zinc (mg) 0.5 0.3
Sodium (mg) 20 141.3
Calcium (mg) 60 51.8
Iron (mg) 0.8 1
Potassium (mg) 260 277.2
Phosphorus (mg) 60 48.7
[1] average of Vegetables and vegetable products

High in minerals?

info

Again, for every mineral contained in Broccoli we looked at the portion size (150g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 20+ year old male

Carbohydrates

3% of Broccoli are carbs, per serving (150g) that is 4.5g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Broccoli
avg[1]
Monosaccharides (g) 2 3.1
Polysaccharides (g) 0.001 1.9
Total carbs (g) 3 5.2
[1] average of Vegetables and vegetable products

How high is the Glycemic Index and the Glycemic Load for Broccoli?

The Glycemic Index of Broccoli is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.7 and can be regarded as low.

Allergens in Broccoli

  • is Gluten free
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol

Of the 0.001g total fat per 100g, 0g are saturated fatty acids (SFA), 0.1g are monounsaturated fatty acids (MUFA) and 0g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0mg.

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