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Broccoli, Raw
Broccoli, Raw is a culinary and nutritional food item and associated with Broccoli and Raw. Per 100 g, it provides an energy density of 39 kcal (163 kJ) and features a low glycemic index of 15, promoting a gradual and stable postprandial blood glucose response. Its quantitative macronutrient profile per 100 g comprises 3.6 g of protein, 3.2 g of total carbohydrates (including 1.9 g of sugars), 0.6 g of total lipids, and 0 g of dietary fiber, alongside a water content of 88.2 g. The lipid fraction includes 0.2 g of saturated fatty acids, 0.1 g of monounsaturated fatty acids, and 0.3 g of polyunsaturated fatty acids.
With respect to micronutrients, minerals, and vitamins, Broccoli, Raw contributes measured bioavailable compounds per 100 g. Notable quantified micronutrients include calcium (46 mg), magnesium (21 mg), phosphorus (80 mg), iron (0.9 mg), zinc (0.5 mg), selenium (0.8 µg), vitamin E (0.85 mg), vitamin K (390 µg), vitamin B6 (pyridoxine) (0.21 mg), and folate (vitamin B9) (60.3 µg). Collectively, these nutrients support essential physiological pathways including cellular energy metabolism, electrolyte homeostasis, neuromuscular signaling, enzymatic synthesis, and immune defense.
From a clinical nutrition and meal-planning standpoint, Broccoli, Raw aligns well with dietary frameworks such as Vegan Diet, Vegetarian Diet, Raw Food Diet, Whole-Food Plant-Based (WFPB) Diet, and Cancer Prevention Diet. Raw broccoli delivers intact myrosinase enzyme activity for maximum sulforaphane bioavailability, promoting cancer prevention, cellular defense, raw food, and vegan diets. It is classified as safe for consumption during pregnancy under standard food hygiene practices. In culinary practice, it can be incorporated across diverse meal preparations and paired with complementary protein, fiber, and micronutrient sources to optimize overall diet quality.
Base: 100g
Broccoli
Raw
Vegan
Vegetarian
Gluten-free
Specification & Key Parameters
IŻŻ • EFSA
9 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Calories / 100g
|
39 kcal (163 kJ) |
Protein / 100g
|
3,6 g |
|
Fat / 100g
|
0,6 g |
Carbs / 100g
|
3,2 g |
|
Fiber / 100g
|
0,0 g |
Glycemic Index (GI)
|
IG 15 |
|
Glycemic Load (GL)
|
GL 1.9 |
Cena / 100g (Walmart)
|
$0.18 |
|
Woda / 100g
|
88,2 g |
Prices calculated for
Walmart
$0.18
/ 100g
Choose grocery chain
Broccoli, Raw (100 g)
Specialist Verified
Kcal
39 kcal
Protein
49%
3.6 g
Fat
8%
0.6 g
Carbohydrates
43%
3.2 g
fiber: 0 g
IG: 15
PRO Price Comparator & Store Map
Store Prices
Supermarket Chain Price Comparator — Broccoli, Raw
Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.
Cheapest
Auchan
0,17 USD
/ 100 g
Calculate for portions:
(100 g)
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Calculate product cost by selected weight
(
100 g
)
0,17 USD
100 kcal
0,52 USD
20 g protein
0,94 USD
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| Select supermarket chain | 100 g | 100 g | 250 g | 500 g | 1 kg | Find store on map & calculate route |
|---|---|---|---|---|---|---|
Auchan
Cheapest
|
0,17 USD | 0,17 USD | 0,43 USD | 0,85 USD | 1,70 USD | |
Netto
|
0,17 USD | 0,17 USD | 0,43 USD | 0,85 USD | 1,70 USD | |
Aldi
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Carrefour
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Lidl
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Dino
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Kaufland
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Biedronka
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Rewe
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Żabka
+24%
|
0,21 USD | 0,21 USD | 0,53 USD | 1,05 USD | 2,10 USD |
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Contains allergens
3
Nutritional Profile & Bioactivity
Nutrients
Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (100 g)
Calculate for portions:
(100 g)
Macronutrient Distribution
100 g
33
kcal
Protein
3.6g (44% kcal)
Fat
0.6g (16% kcal)
Carbs
3.2g (40% kcal)
Protein
3.6g
Fat
0.6g
Carbs
3.2g
Bio-Analysis
Food Product
Broccoli, Raw
33 kcal
B: 3.6g
T: 0.6g
W: 3.2g
🔍
Looking for a specific mineral or vitamin?
Explore all 31 nutrients organized by category and RDA coverage.
Nutrient
6% RDA
Calcium
46
mg
Nutrient
1% RDA
Carbohydrate
3.2
g
Nutrient
Carotene Beta
554
mg
Nutrient
Chlorine
78
mg
Nutrient
1% RDA
Fat
0.6
g
Nutrient
Fatty monounsaturated
0.1
g
Nutrient
Fatty polyunsaturated
0.3
g
Nutrient
Fatty saturated
0.2
g
Nutrient
8% RDA
Fiber
2
g
Nutrient
5% RDA
Iodine
7.6
µg
Nutrient
6% RDA
Iron
0.9
mg
Nutrient
6% RDA
Magnesium
21
mg
Nutrient
Natron
12
g
Nutrient
11% RDA
Phosphorus
80
mg
Nutrient
7% RDA
Protein
3.6
g
Nutrient
Salt
0.05
g
Nutrient
2% RDA
Selenium
0.8
µg
Nutrient
4% RDA
Sugar
1.9
g
Nutrient
6% RDA
Vitamin A
46
µg
Nutrient
Vitamin ARE
92
µg
Nutrient
Vitamin B1 (Thiamin)
0.1
mg
Nutrient
Vitamin B2 (Riboflavin)
0.12
mg
Nutrient
Vitamin B3 (Niacin)
0.8
mg
Nutrient
Vitamin B5 (Pantothenic acid)
0.77
mg
Nutrient
Vitamin B6 (Pyridoxine)
0.21
mg
Nutrient
Vitamin B9 (Folate)
60.3
µg
Nutrient
Vitamin C (Ascorbic acid)
102.9
mg
Nutrient
7% RDA
Vitamin E
0.85
mg
Nutrient
520% RDA
Vitamin K
390
µg
Nutrient
Water
88.2
g
Nutrient
5% RDA
Zinc
0.5
mg
| Name | Category | Amount | % RDA |
|---|---|---|---|
| Calcium | - | 46 mg | 6% |
| Carbohydrate | - | 3.2 g | 1% |
| Carotene Beta | - | 554 mg | - |
| Chlorine | - | 78 mg | - |
| Fat | - | 0.6 g | 1% |
| Fatty monounsaturated | - | 0.1 g | - |
| Fatty polyunsaturated | - | 0.3 g | - |
| Fatty saturated | - | 0.2 g | - |
| Fiber | - | 2 g | 8% |
| Iodine | - | 7.6 µg | 5% |
| Iron | - | 0.9 mg | 6% |
| Magnesium | - | 21 mg | 6% |
| Natron | - | 12 g | - |
| Phosphorus | - | 80 mg | 11% |
| Protein | - | 3.6 g | 7% |
| Salt | - | 0.05 g | - |
| Selenium | - | 0.8 µg | 2% |
| Sugar | - | 1.9 g | 4% |
| Vitamin A | - | 46 µg | 6% |
| Vitamin ARE | - | 92 µg | - |
| Vitamin B1 (Thiamin) | - | 0.1 mg | - |
| Vitamin B2 (Riboflavin) | - | 0.12 mg | - |
| Vitamin B3 (Niacin) | - | 0.8 mg | - |
| Vitamin B5 (Pantothenic acid) | - | 0.77 mg | - |
| Vitamin B6 (Pyridoxine) | - | 0.21 mg | - |
| Vitamin B9 (Folate) | - | 60.3 µg | - |
| Vitamin C (Ascorbic acid) | - | 102.9 mg | - |
| Vitamin E | - | 0.85 mg | 7% |
| Vitamin K | - | 390 µg | 520% |
| Water | - | 88.2 g | - |
| Zinc | - | 0.5 mg | 5% |
No nutrients matching your search criteria
Nutritional Profile Comparison
📈 Interactive ChartNutrient content comparison per serving
Glucose Curve
Blood Glucose Curve & Glycemic Index
Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.
Calculate for portions:
(100 g)
Glucose Curve
Blood Glucose Curve (0-180 min)
Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.
Glycemic Load (GL): Low (0.2)
Chart series:
Time horizon:
Clinical Insight (Glycemic Model)
Low glycemic load (GL 0.2) promotes stable blood glucose with a gentle peak around 92 mg/dL and minimal insulin surge.
Glycemic Load (GL)
Low
0.2
GL pts
Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.
Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts
Index (GI)
15
Glucose peak
92
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (3.6 g), fat (0.6 g), and dietary fiber (2 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible)
1.2 g
Simple sugars: 1.9 g
Slowing fiber: 2 g
