1 cup (medium) of Raw Broccoli (91 g) has 31 calories. That works out to 34 calories per 100 g. It contains 6 g of carbs, 2.5 g of protein, 0.4 g of fat and 2.4 g of fiber. Its 81.2 mg of Vitamin C covers 90% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.

What is Raw Broccoli?

Raw broccoli is the uncooked form of the familiar green vegetable, with a firm stalk and tightly packed florets. The stalk is edible too: peel its tougher outer layer and slice the tender centre thinly.

Its flavour is mildly grassy and its texture crisp. It is often chopped into salads or served as a crunchy snack with a dip; in Turkey, broccoli is more commonly cooked, but raw florets also work well alongside other fresh vegetables. Raw broccoli is low in calories and provides fibre, vitamin C and vitamin K. A squeeze of lemon and a little olive oil soften its edge, while hummus or a yogurt-based dip makes an easy pairing.

Raw Broccoli Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.6g

· 2% DV

Protein

2.8g

· 6% DV

Fat

0.4g

· 1% DV

Fiber

2.6g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 64% · Protein 27% · Fat 9%

Raw Broccoli Vitamins & Minerals

Vitamins

Vitamin C

89.2mg · 99% DV

Vitamin K

101.6µg · 85% DV

Folate

63µg · 16% DV

0.57mg · 11% DV

Minerals

Phosphorus

66mg · 9% DV

Potassium ⭐

316mg · 9% DV

Iron

1mg · 6% DV

Calcium

47mg · 5% DV

How Nutritious Is Raw Broccoli?

Nutrient density

Very high

95/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

54/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Raw Broccoli Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Raw Broccoli

To burn the 34 calories in 100 g:

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Raw Broccoli Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Raw Broccoli Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Raw Broccoli Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Raw Broccoli Fat Profile

SATURATED

0.04g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

Compare Raw Broccoli

🥦vs🍅

Raw Broccoli vs Tomato16 kcal more per 100 g

→🥦vs🥗

Raw Broccoli vs Mixed Green Salad16 kcal more per 100 g

→🥦vs🫑

Raw Broccoli vs Red Pepper3 kcal more per 100 g

→🥦vs🥄

Raw Broccoli vs Boiled Beetroot10 kcal fewer per 100 g

→

Foods Similar to Raw Broccoli

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Raw Broccoli

Can you eat raw broccoli?

Yes, raw broccoli is safe to eat when it has been washed thoroughly. Cut the florets into bite-size pieces and enjoy them in salads, with dip, or as a crunchy snack.

Is raw broccoli healthier than cooked broccoli?

Neither is always healthier: raw broccoli retains more heat-sensitive vitamin C, while cooking can make it easier to chew and digest. Steaming or briefly cooking it uses less water than boiling and helps limit nutrient loss.

How do you make raw broccoli taste better?

Pair raw broccoli with a flavorful dip or dressing, such as hummus, yogurt-based ranch, lemon and olive oil, or tahini. Cutting the florets small also makes their firm texture and slightly bitter taste less pronounced.

Can you eat the stem of raw broccoli?

Yes, the raw broccoli stem is edible. Peel away its tough outer layer, then slice or grate the crisp inner stem into a slaw or salad; it has a milder flavor than the florets.

How should you store raw broccoli?

Keep raw broccoli unwashed in a loosely closed bag in the refrigerator’s crisper drawer. It usually stays fresh for about 3–5 days; discard it if it becomes slimy, develops an unpleasant smell, or has extensive yellowing.

Can you freeze raw broccoli?

Yes, but raw broccoli often turns soft after thawing, so it is not ideal for salads. For better texture, blanch the florets briefly, cool them promptly in ice water, drain thoroughly, and freeze in an airtight bag.

Why does raw broccoli make you gassy?

Raw broccoli can cause gas because its fiber and fermentable carbohydrates are broken down by gut bacteria. Try a smaller serving, chew it well, or eat it lightly cooked if it regularly causes discomfort.

How do you wash raw broccoli to remove bugs?

Rinse raw broccoli under cool running water, separating the florets gently so water reaches between them. If you see insects, soak the florets briefly in a bowl of water, then rinse again; do not use soap.

Can you eat raw broccoli every day?

Yes, most people can include raw broccoli regularly as part of varied meals. If a daily serving causes bloating or bowel discomfort, reduce the portion or switch some servings to cooked broccoli.

Does raw broccoli lose nutrients when cut?

Cutting raw broccoli does not make it suddenly lose all its nutrients, but prolonged exposure to air and light can gradually reduce some sensitive vitamins. Chop it shortly before eating and refrigerate leftovers promptly.

Have another question about Raw Broccoli?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026