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Raw broccoli stem Calories
Source of fiber, vitamin C, and folate
In season: Winter · Spring · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Raw 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, 0.2 g of fat and 2.1 g of fiber. Its 71.4 mg of Vitamin C covers 79% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Raw broccoli stem Nutrition Facts
Selected: 1 piece (medium) · 80 g
27
KCAL / 80G
Carbs
5.3g
· 2% DV
Protein
2.2g
· 4% DV
Fat
0.2g
· 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 67% · Protein 28% · Fat 5%
Raw broccoli stem nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 27 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 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.
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How Many Calories in 1 Medium Raw broccoli stem?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 27 kcal |
| 1 piece (extra small) | 30 g | 10 kcal |
| ½ cup (chopped) | 45 g | 15 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 |
| 2 piece (double) | 160 g | 54 kcal |
Calculated from 34 calories per 100 g.
Frequently Asked Questions About Raw broccoli stem
Can you eat raw broccoli stem?
Yes, raw broccoli stem is edible and has a crisp, mildly sweet center. Wash it, peel away the tough outer layer, then slice it for salads or eat the sticks with a dip.
Do you need to peel a raw broccoli stem?
Usually, yes: peeling a raw broccoli stem removes its fibrous, sometimes woody outer layer. Use a vegetable peeler and keep the tender inner core, which is easier to bite and works well raw.
What can you make with raw broccoli stem?
Raw broccoli stem can be grated into slaw, chopped into a salad, or cut into sticks for dipping. Its mild flavor also works in a broccoli-stem pesto; blend peeled pieces with herbs, oil, nuts, and a little lemon.
What does raw broccoli stem taste like?
Raw broccoli stem tastes crisp and mildly sweet, with a gentle cabbage-like flavor. The peeled center is less assertive than the florets, while the unpeeled outside can taste tougher and more fibrous.
How do you store raw broccoli stem?
Keep raw broccoli stem unwashed and dry in the refrigerator’s crisper drawer, loosely wrapped or in a bag. Once cut, refrigerate it in a covered container and use it before it dries out or turns soft.
Can you freeze raw broccoli stem?
Yes, but raw broccoli stem will lose its crisp texture after thawing. For better results, peel and chop it, briefly blanch the pieces, cool and dry them, then freeze; use thawed pieces in soups or cooked dishes.
How do you prepare raw broccoli stem for a salad?
To prepare raw broccoli stem for salad, rinse it under running water, peel off the tough outside, and grate or slice the core thinly. Toss it with an acidic dressing soon before serving to soften its bite slightly.
Can you eat the leaves attached to a raw broccoli stem?
Yes, small broccoli leaves attached to the stem are edible. Rinse them well and slice them thinly into salads or slaws; larger leaves are tougher and are usually better cooked than eaten raw.
Is raw broccoli stem good for weight loss?
Raw broccoli stem can add crunch and fiber to a meal for relatively little energy, which may help it feel more filling. It does not cause weight loss by itself, and creamy dips can substantially change the meal.
Can raw broccoli stem cause gas?
Yes, raw broccoli stem can cause gas or bloating in some people because it contains fiber and fermentable carbohydrates. Try a smaller portion, chew it thoroughly, or cook it if raw broccoli tends to bother you.
Raw broccoli stem Vitamins & Minerals
Vitamins
Vitamin C
71.36mg · 79% DV
Vitamin K
81.28µg · 68% 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
Raw broccoli stem Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw 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 Raw broccoli stem?
Raw broccoli stem is the thick, pale-green stalk beneath the familiar florets. Broccoli has Mediterranean roots, and the stem is edible too, though it is often left aside when the florets are cooked. Its inside is juicy and crisp, with a mild, slightly sweet flavour; the outer layer can be tougher. Eat it in sticks with a dip, or shave or grate it into salads and slaws. It contributes fibre and vitamin C, while remaining a light, crunchy addition to a meal. If the stem is large or feels woody, peel the outside before slicing so the pieces are more tender.
How Nutritious Is Raw 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 Raw 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 Raw broccoli stem Contain Allergens?
No known major allergens
Which Diets Is Raw 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
Raw broccoli stem Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.