Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Broccoli Stem Calories
Source of fiber, vitamin C and vitamin K, low calorie
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Broccoli Stem (80 g) has 27 calories. That works out to 34 calories per 100 g. It contains 5.3 g of carbs, 2.2 g of protein, 0.3 g of fat and 2.1 g of fiber. Its 81.6 µg of Vitamin K covers 68% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Broccoli Stem Nutrition Facts
Selected: 1 piece (medium) · 80 g
27
KCAL / 80G
Carbs
5.3g
· 2% DV
Protein
2.2g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 27% · Fat 8%
Broccoli Stem nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 27 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 26 mg | 1% |
| Total carbohydrate | 5.3 g | 2% |
| Fiber | 2.1 g | 8% |
| Protein | 2.2 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Broccoli Stem?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 27 kcal |
| 1 piece (extra small) | 30 g | 10 kcal |
| 1 piece (small) | 50 g | 17 kcal |
| 1 cup (chopped) | 90 g | 31 kcal |
| 100 g | 100 g | 34 kcal |
| 1 serving (medium) | 100 g | 34 kcal |
| 1 piece (large) | 120 g | 41 kcal |
| 1 cup (shredded) | 120 g | 41 kcal |
Calculated from 34 calories per 100 g.
Frequently Asked Questions About Broccoli Stem
Can you eat broccoli stems?
Yes, broccoli stems are edible and can be eaten raw or cooked. If the outside feels tough, peel it first; the tender inside works well in salads, stir-fries, soups, and other dishes.
How do you prepare broccoli stems?
Wash the broccoli stem, trim off the dry end, and peel away any thick, fibrous outer layer. Slice or grate the tender center according to how you plan to use it; thinner pieces cook more evenly.
Do you need to peel broccoli stems?
You do not always need to peel a broccoli stem, but peeling improves the texture when its outer layer is thick or stringy. Use a vegetable peeler, then cook or serve the crisp inner stem as desired.
How long do broccoli stems last in the fridge?
Broccoli stems keep best refrigerated and unwashed until you are ready to use them. Store them in the crisper drawer in a loosely closed bag, and use cut or peeled pieces sooner because they dry out faster.
Can broccoli stems be frozen?
Yes, broccoli stems freeze well for cooked dishes. Peel and slice them, blanch briefly, cool them promptly, and drain thoroughly before packing them in a freezer-safe container. Their texture softens after thawing, so use them in soups or stir-fries.
Why are broccoli stems tough?
Broccoli stems can be tough because their outer layer is fibrous, especially on larger, more mature stems. Peel that layer and cut the stem into thin pieces; give it a head start if cooking it with the florets.
Can you eat broccoli stems raw?
Yes, raw broccoli stems are crunchy and have a mild, slightly sweet flavor. Wash and peel them if needed, then grate them into slaw or slice them into sticks for dipping.
How do you cook broccoli stems without making them mushy?
Cut broccoli stems into evenly sized pieces and cook them only until they are tender but still hold their shape. Steaming, quick sautéing, or roasting helps preserve their bite; check them before the softer florets are done.
Can broccoli stems replace broccoli florets in recipes?
Broccoli stems can replace florets in many cooked recipes, but they have a firmer, denser texture. Slice them thinly and allow extra cooking time, or grate them for a closer match in fritters, slaws, and fillings.
What do broccoli stems taste like?
Broccoli stems taste mild, fresh, and slightly sweet, with a crisp texture when raw. The peeled inner stem is less bitter and fibrous than the outside, and it becomes tender while keeping its shape when cooked.
Broccoli Stem Vitamins & Minerals
Vitamins
Vitamin K
81.6µg · 68% DV
Vitamin C
52mg · 58% DV
Folate
50.4µg · 13% DV
B5
0.46mg · 9% DV
Minerals
Phosphorus
53mg · 8% DV
Potassium ⭐
253mg · 7% DV
Manganese
0.17mg · 7% DV
Copper
0.04mg · 4% DV
Sodium
26mg · 1% DV
Broccoli Stem Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli Stem
To burn the 27 calories in 1 piece (medium) (80 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Broccoli Stem?
Broccoli Stem is the thick, pale-green stalk beneath the florets of a broccoli head. Its outer layer can be fibrous, so peeling it reveals a tender, crisp centre; rather than discarding it, you can use it alongside the florets or on its own.
Raw, it is crunchy with a mild, slightly sweet flavour; cooking makes it softer and gentler in taste. Slice it into salads, shred it for slaws, or add it to soups, stir-fries and roasted vegetable dishes. It provides fibre and vitamin C while remaining low in calories, with 34 calories per 100 g. For an even texture, peel the stem and cut it into pieces of similar thickness before cooking.
How Nutritious Is Broccoli Stem?
Nutrient density
Very high
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
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.
Is Broccoli Stem 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 Broccoli Stem Contain Allergens?
No known major allergens
Which Diets Is Broccoli Stem Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Broccoli Stem Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Broccoli Stem
Foods Similar to Broccoli Stem
Have another question about Broccoli Stem?
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.